Answer to Question #54981 in Human Anatomy and Physiology for Thuy

Question #54981
How could you lower your risk of cardiovascular disease overall? What improvements do you need to make in your diet with respect to the amount and type of dietary fat to reduce your risk of heart disease? Give specific examples of foods you could add, reduce or substitute in your diet to improve the overall quantity and quality of fat in your diet. If your diet is very low in fat (<20% of calories from fat), what dietary modifications can you make to fall within the recommended range?
Expert's answer
Currently practiced measures to prevent cardiovascular disease include:
A low-fat, high-fiber diet including whole grains and fruit and vegetables. Tobacco cessation and avoidance of second-hand smoke. Limit alcohol consumption to the recommended daily limits; consumption of 1–2 standard alcoholic drinks per day may reduce risk by 30%. However, excessive alcohol intake increases the risk of cardiovascular disease. Lower blood pressures, if elevated Decrease body fat if overweight or obese. Increase daily activity to 30 minutes of vigorous exercise per day at least five times per week Reduce sugar consumptions. Decrease psychosocial stress.
A diet high in fruits and vegetables decreases the risk of cardiovascular desease. Your diet must have high in nuts, fish, fruits and vegetables, oil and low in sweets, red meat, you can eat you can eat chicken, rabbit, turkey, but not fried, and cooked steamed or boiled. Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat or skim milk, low-fat cheese. When you're shopping, choose lean meats, fish, and poultry. Limit these to 5-7 ounces per day
Total fat intake does not appear to be an important risk factor. A diet high in trans fatty acids, however, does appear to increase rates of cardiovascular disease, dietary guidelines recommend a reduction in saturated fat. you must eliminate from the diet of fatty fast food.
If your diet is very low in fat (<20% of calories from fat), you can modifications your dietary, such as eat more oil, chicken, turkey.
Choose foods rich in omega-3 fatty acids such as salmon, flaxseed, and walnuts
Eat plenty of plant foods (such as whole-grain products, fruits, and vegetables) and a moderate amount of lean and low-fat, animal-based food (meat and dairy products) to help control your fat, carbs, and calories.

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