Being fit reduces heart disease risk
Dear Clare,
I read your articles in The Jakarta Post and find them very interesting.
I have a query to discuss with you. I did a stress test and the doctor found I suffered from slight depression. He told me that if I did not take care, it would lead to coronary disease. I consulted a dietician and he put me on an 1800 calorie diet consisting of the following:
Breakfast: 150 grams rice; 50 grams tofu/tempeh; egg (white only); a lot of vegetables.
Lunch: 200 g rice; 50 g white meat/fish; vegetables.
Supper: 150 g rice; 50 g white meat/fish; 50 g tofu/tempeh; vegetables
I have been following the diet consistently for two months but the problem is I have lost five kilograms. Before starting the diet program, I was 68 kilos. I am 173 centimeters tall. I am also exercising about 45 minutes daily doing brisk walking.
Could you please advice whether this is normal and if not, what is your suggestion?
Thank you
-- Mr. BD.
Answer:
Dear Mr. BD,
Congratulations on taking a concerned interest in your health. Fortunately, an early warning or "wake-up" call about coronary heart disease from your doctor will now help you make healthy choices with your diet, exercise and lifestyle.
Because I don't know you or your medical history, I am not in a position to disagree with your own dietician. However, 1800 calories is low for an active adult man of your height. You will certainly lose weight on this amount. Normally you would require and use almost 2,500 calories. Although keeping your weight within acceptable levels is very important for a healthy heart, I would suggest you increase the amount and type of food you eat. Add some variety too. Eating should be a pleasure, not a chore.
Try fruits, vary the grain and have some raw unsalted nuts and seeds. These contain important essential fatty acids. Do you enjoy avocados? They supply all the antioxidant vitamins and are particularly high in vitamin E, the most protective nutrient for the heart.
The perfect healthy heart meal would include some oily fish, plenty of vegetables and some whole grain brown rice. This provides high levels of protein, antioxidants, B-complex vitamins, calcium, zinc and magnesium. With the B group of vitamins, B3, B5 and B6 are especially important for preventing heart disease. Vitamin B5 is also involved in reducing stress.
Walking briskly for 45 minutes every day is excellent exercise, keep it up. Being fit reduces your risk of heart disease, stroke, high blood pressure and other life threatening illness. Finally, please don't smoke. Quitting smoking is the most meaningful lifestyle change you can make for your health.
-- Clare E. Urwin