Cardiovascular disease

• • Unbalanced diet, obesity, physical inactivity, tobacco use
  • Lag-time effect: Present mortality rates = Consequences of previous exposure to behavioral risk factors
• Biological factors contribute primarily:

  • Overweight, Central obesity, High blood pressure, Dyslipidemia, Diabetes, Low cardio-respiratory fitness
• Unhealthy dietary practices:

  1. High consumption: Saturated fat, Salt, Refined carbohydrate
  2. Low consumption: Fruits, Vegetables
• Consume to reduce risk:

  • Fruits (including berries)

  • Vegetables

  • Fish

  • Fish oils (EPA, DHA)

  • Food high in linoleic acid

  • Food high in potassium (Counteract sodium)

  • Physical activity (Lose salt by sweating)

  • Low to moderate alcohol intake
• Fruits & Vegetables

  • Provide phytonutrients, potassium, fibre

  • Daily intake of fresh fruits & vegetables (e.g. berries, green leafy, cruciferous vegetables, legumes); 400 – 500 g per day
• Sodium

  • < 70 mmol or 1.7 g of sodium = Beneficial
• Potassium

  • At a level which keeps sodium: potassium ratio = close to 1

  • 70 – 80 mmol
• NSP (Fibre): Fruits, Vegetables, Wholegrain cereals
• Fish

  • 1 – 2 servings per week

  • The serving should provide 200 – 500 mg of EPA and DHA
• Alcohol: Low to moderate consumption