About
Cardiovascular disease (CVD) includes all the diseases of the heart and circulation including coronary heart disease, angina, heart attack, congenital heart disease and stroke. Coronary heart disease (angina and heart attack) and stroke may be caused by the same problem – atherosclerosis. This is when your arteries become narrowed by a gradual build-up of fatty material (called atheroma) within their walls. The role of diet is crucial in the development and prevention of cardiovascular disease (CVD). A healthy diet can help reduce your risk of developing coronary heart disease and stop you gaining weight, reducing your risk of diabetes and high blood pressure.
Start by knowing how many calories you should be eating and drinking to maintain your weight. Nutrition and calorie information on food labels is typically based on a 2,000 calorie diet. You may need fewer or more calories depending on several factors including age, gender, and level of physical activity. If you are trying not to gain weight, don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity – or an equal combination of both – each week. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If it’s hard to schedule regular exercise sessions, try aiming for sessions of at last 10 minutes spread throughout the week.
Diet Chart
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Sunday
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Breakfast (8:00-8:30AM)
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Soya and wheat dosa-3+2 tsp pudina chutney+1 glass milk(toned)/1 cup tea
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Mid-Meal (11:00-11:30AM)
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100gm water melon
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Lunch (2:00-2:30PM)
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1 cup brown rice+2 bajra roti+1/2 cup methi dal+1/2 cup french beans sabji+1 glass buttermilk
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Evening (4:00-4:30PM)
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1 glass walnut milk(toned)+2-3 multigrain biscuits
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Dinner (8:00-8:30PM)
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3 roti+1/2 cup moolimethi sabji+1/2 cup vegetable salad+1 glass buttermilk
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Monday
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Breakfast (8:00-8:30AM)
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Roasted oats upma-1.5 cup with vegetables(potato,onion,tomato,green peas, carrot)+1 glass milk(toned)/1 cup tea
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Mid-Meal (11:00-11:30AM)
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100gm musk melon
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Lunch (2:00-2:30PM)
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1 cup white rice+2 roti+100gm fish(tuna/sardine/salmon/mackerel) curry+1/2 cup soya chunk and aloo sabji
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Evening (4:00-4:30PM)
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1 glass avocado(75gm) milkshake(milk-150ml-toned)
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Dinner (8:00-8:30PM)
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3 roti+1/2 cup lauki sabji+1/2 cup vegetable salad+1 glass buttermilk
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Tuesday
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Breakfast (8:00-8:30AM)
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Paratha-2(aloo/methi/mooli/gobhi)+2 tsp green chutney+1 glass milk(toned)/1 cup tea
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Mid-Meal (11:00-11:30AM)
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1 medium pear
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Lunch (2:00-2:30PM)
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4 roti+1/2 cup palak dal+1/2 cup bitter gourd sabji+1 glass buttermilk
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Evening (4:00-4:30PM)
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1 glass milk(toned)+2-3 ragi biscuits)
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Dinner (8:00-8:30PM)
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3 roti+1/2 cup cauliflower sabji+1/2 cup vegetable salad+1 glass buttermilk
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Wednesday
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Breakfast (8:00-8:30AM)
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Ragi dosa-3+2 tsp methi chutney+1 glass milk(toned)/1 cup tea
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Mid-Meal (11:00-11:30AM)
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1 medium banana
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Lunch (2:00-2:30PM)
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1 cup brown rice+2 roti+1/2 cup cabbage dal+1/2 cup capsicum sabji+1 glass buttermilk
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Evening (4:00-4:30PM)
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1 glass almond milk(toned)+2-3 oats biscuits
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Dinner (8:00-8:30PM)
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3 roti+1/2 cup ridge gourd sabji+1/2 cup vegetable salad+1 glass buttermilk
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Thursday
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Breakfast (8:00-8:30AM)
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Dalia upma-1.5 cup with vegetables(potato,onion,tomato,green peas, carrot)+1 glass milk(toned)/1 cup tea
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Mid-Meal (11:00-11:30AM)
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1 medium apple
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Lunch (2:00-2:30PM)
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4 roti+100gm fish(tuna/sardine/salmon/mackerel with little olive oil)-grilled/stewed+1/2 cup rajmah curry
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Evening (4:00-4:30PM)
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1 cup boiled sprouted green gram dal+1 cup green tea
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Dinner (8:00-8:30PM)
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3 roti+1/2 cup ivy gourd sabji+1/2 cup vegetable salad+1 glass buttermilk
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Friday
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Breakfast (8:00-8:30AM)
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Oats-1/2 cup+milk(toned)-150ml
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Mid-Meal (11:00-11:30AM)
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1 medium orange
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Lunch (2:00-2:30PM)
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1 cup brown rice+2 jowar roti+1/2 cup tomato dal+1/2 cup cluster beans curry+1 glass buttermilk
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Evening (4:00-4:30PM)
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1 small fist of peanuts,raisins,almonds,walnuts+1 cup green tea
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Dinner (8:00-8:30PM)
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3 roti+1/2 cup bhindi sabji+1/2 cup vegetable salad+1 glass buttermilk
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Saturday
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Breakfast (8:00-8:30AM)
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Idly-4+sambhar-1/2 cup+green chutney-2 tsp+1 glass milk(toned)/1 cup tea
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Mid-Meal (11:00-11:30AM)
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1 medium pomegranate
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Lunch (2:00-2:30PM)
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4 bajra roti+1/2 cup lauki dal+1/2 cup green peas and capsicum sabji+1 glass buttermilk
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Evening (4:00-4:30PM)
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1 cup boiled sprouted bengal gram+1 cup green tea
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Dinner (8:00-8:30PM)
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3 roti+1/2 cup snake gourd sabji+1/2 cup vegetable salad+1 glass buttermilk
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Do's And Dont's
Do's
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Eat whole grain cereals
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Include salad with meals.
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Eat fruits in between main meals
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Include fresh Garlic and Ginger for gravy.
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Drink at least 8 glass water.
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Do regular exercise.
Dont's
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More oil for the food preparation
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Fast foods
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Sweets, pastries and backed foods
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Meat and meat products
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Alcohol and alcoholic beverages.
Food Items You Can Easily Consume
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Cereal: Brown rice, whole wheat, oats, jowar, bajra, ragi
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Pulses: red gram, green gram, black gram, bengal gram and beans like kidney, navy, pinto, back eyed, broad, cluster, french.
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Vegetables: all gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger,tinda ,green leafy vegetables
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Fruits: banana, citrus fruits-orange, mousambi, grape fruit, lemon; berries-strawberry, blueberry, black berry; cranberry, cherries, papaya, pineapple, avocado, guava.
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Nuts & seeds: chia & flax seeds, almonds, walnuts.
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Milk and milk products: low fat milk, low fat curd, low fat paneer.
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Meat,fish & egg: Skin out chicken, egg white, fish like salmon, sardines, trout, mackerel, tuna.
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Oil: 2 tsp (10ml)
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Sugar: 2 tsp (10gm) 10.Other beverages: green tea.
