Health Corner

DATE: Monday, 12 January 2009 (Vol. 26, No. 04) WEBSITE: www.mmegi.bw DATE: Monday, 12 January 2009 (Vol. 26, No. 04) R. CHINDOMU S. CHIDZOMBA& K. BHAGAT Drink Up Morning coffee The caffeine content of coffee may wake you up and give you a bit of a buzz in the morning, but what else does it do? Some research suggests that drinking large amounts of coffee can increase the risk of developing heart disease, while other studies show that there is no link and coffee is actually beneficial. Drinking four to five cups of coffee a day may help to protect against Type 2 Diabetes, Alzheimer's disease liver cancer and Parkinson's disease. A nice brew There is growing evidence that drinking tea daily can be beneficial to heart health. Tea contains antioxidants that work by neutralising the damaging free radicals in the body. Recent research has shown that tea improves blood flow and the ability of the arteries to relax, however adding milk counteracts the protective effect against cardiovascular disease. Water Recent work concluded that women who consumed five or more glasses of water a day were 41percent less likely to die from a heart attack than those who drank less than two glasses. The protective effect of water was even greater for men. Good news for weight loss, as evidence shows that many people mistake thirst pangs for hunger pangs and reach for the biscuits or crisps, instead of water. Red wine and dark coloured beers contains strong antioxidants called polyphenols, these work by neutralising the damaging free radicals in the system. However, drinking more than moderate amounts over a short time period may cause damage that outweighs any benefits to the heart. Juicy Juice A glass of fruit juice can add one portion to your five a day and provide a rich source of vitamins and antioxidants. Juices containing 'super' foods such as blueberries and pomegranates are becoming more popular. The high concentration of vitamins in these juices makes them an idea way to top up your vitamins intake. You are what you eat Every day we are bombarded with information from advertisers or the media and celebrity endorsed fad diets are never far from the news. It can be hard to know who to listen to when it comes to eating the right foods. Eating a healthy balanced diet is the only solution to reduce your risk of developing heart disease. Make sure you and your family eat a wide variety of foods, choosing the right amounts from each food group. The five food groups . Bread, cereals and starchy foods . Fruit and vegetables . Milk and dairy foods . Meat, fish and high protein foods Foods containing fats and sugars It is important to eat a wide range of foods from each group. Starchy foods should make up a third of your diet, fruit and vegetables another third. The remaining third should comprise of moderate amounts of dairy and protein and a small amount of foods containing fats and sugars. Eating for a healthy heart . Eat lots of starchy foods like bread, pasta, rice, potatoes and chapattis. Choose wholemeal or wholegrain options where possible. .Eat at least five portions of fruit and vegetables every day. Ideally, choose different types and colours of fruit and veg to get a full range of vitamins and minerals. . Choose low fat yoghurts, cheese, skimmed milk. . Trim all visible fat from meat and use fat-free cooking methods. . Eat oily fish twice a week. Fish contain Omega 3, which is good for your heart. Small changes Chuck out your deep fat fryer and try steaming, baking, boiling or grilling instead, so that you don't need to use oil or fat. Salt Eating too much salt raises blood pressure and this can cause heart disease and stroke. Nearly 75percent of the salt we consume is hidden in processed foods, such as cereals, ready meals, biscuits, soups and even bread. So even if you never add salt at the table or when cooking, you are probably still eating too much. Simply using fresh ingredients when cooking means you can control the amount of salt and other additives in your food. Use herbs, spices and garlic to flavour meals. prof@cardiacclinic.co.bw