Fibre Up!

 

How to increase fibre intake?

Dietary fibre intake can be increased by choosing fibre-rich whole food and whole-grain cereal products instead of highly-processed food such as low-fibre cakes, biscuits, white rice, and etc.

 

Here, we give you 5 tips of action for your consideration:

 

1.     Choose high-fibre cereal as your breakfast.

2.     Switch to wholemeal or multigrain breads and brown rice.

3.     Add extra vegetables to every meal. 

4.     Eat whole fruits instead of drinking fruit juices. 

5.     Snack on raw vegetables and fresh fruits instead of chips, crackers, or chocolate bars.

 

The best sources of dietary fibre come from fresh fruits and vegetables, whole grains, legumes (beans, peas and lentils). Unfortunately, in this modern society, many of us are so used to refined or processed foods which are lower in or no fibre but high in fat, sugar and sodium which are not ideal for heart health. 

 

Need more? How about we give you an example how you can increase your fibre intake by simple food switching? We have this table below with minor modification. It is straightforward! 

Source: 

https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food

https://www.nutritionix.com/i/usda/rice-brown-long-grain-cooked-1-cup/513fceb775b8dbbc21002dc1

We have removed fruit juice, both commercial or whole fruit juice, from the original article because eating whole fruits is always healthier than juicing. Dietary fibre is lost during most juicing. Besides, you might want to be alert of the sugar content of the fruit juice, particularly the commercial type. Read more “Is juicing healthier than eating whole fruits or vegetables? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020

 

Similarly, we have replaced white cooked spaghetti as suggested in the original article with cooked brown rice to show the dietary fibre content of two different types of rice – white rice vs brown rice. 

 

Many of us love peanut butter. It is delicious and is loved by adults and children. Nonetheless, when comes to its health benefits, there is a moment of hesitation to retain peanut butter in the table above. We keep the peanut butter but we have the following recommendations: 

1.     Enjoy it in moderation!

2.     Check the Nutrition Facts label for sugar, trans fat and sodium other than fibre content. They can vary among brands. 

3.     Check the ingredient for ‘partially hydrogenated’ oil, or ‘hydrogenated’ oil, this may suggest the presence of trans fatty acids. 

4.     Consider sugar and salt-free peanut butter as a healthier alternative. 

 

Is it challenging to increase daily dietary fibre intake? Perhaps ‘yes’ at the beginning when you are required to cut-down the processed foods including canned fruits and vegetables, and replaced them with whole grains, legumes and fresh fruits and vegetables. It is a behavioural change that takes time and determination. But, this change will bring you good. 

 

Increase your fibre intake gradually over a few weeks and drink enough of water. Do not rush as it can promote intestinal gas, abdominal bloating and cramping when fibre is added too much and too quickly. 

 

Want to know more about the benefits of dietary fibre to your heart? Read this 

Dietary Fibre - An Essential for a Healthy Heart

Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals. 

Health Heart 231 & Whole Food Plant-Based Diet

 

What does whole food plant-based diet mean to Healthy Heart 231?

 

It is our vision to encourage everyone to adopt a whole food plant-based diet. We believe this is the foundation for all who wants to keep his or her heart healthy – the one and the only one in us.

                       

Healthy Heart 231 sees WHOLE FOOD PLANT-BASED DIET a diet which you will consume more whole, minimally processed plant foods and consume less animal products, heavily processed foods, and sugar-sweetened beverage. Becoming a full vegetarian or vegan is not the only way to get the best heart health benefits (vegetarian or vegan could have turned into a nightmare too when you do not eat rightly!). You can still enjoy your favourite foods and moments of good foods with family and friends. But, you need to eat less of foods that are low in nutrition and high in calories, unhealthy fat, sugar and sodium. 

 

So, what types of plant foods to fill-up for your plate? Here are some examples for you to consider:

• Vegetables
• Fruits
• Legumes (beans, peas, and lentils)
• Whole grains
• Unsalted nuts

Simple, right? They can be found in markets and grocery stores! One step at a time. It is time to familiar yourself with the fresh vegetables, fruits and legumes. Subsequently, plan your meal ahead to help you eat rightly and healthily, as well as eat less of unhealthy foods.  

 

Always aim for whole fresh fruits and vegetables. Frozen and canned fruits and vegetables are also another good option to consider. Compared to fresh produce, frozen and canned can be easy and convenient when preparing meals. Besides, they have a longer shelf life, and probably offer a lower price to familiars with tight budget. Here are some tips for purchasing canned foods[1][2]:

1. Select canned options that are stored in their own juices or water.
2. Avoid canned options that are canned in syrup, light or heavy, which equates to added sugar.
3. Look for canned options without added salts which usually labelled as "no salt added" or "low sodium". 

You might be interested to read our article  

Nutrients and Heart Health

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Sources:

1. Ellis, E. 2020. Are canned foods nutritious for my family? Academy of Nutrition and Dietetics. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/are-canned-foods-nutritious-for-my-family

2.   Swartzendruber, K. 2014. Canned fruits and vegetables – a healthy choice. Michigan State University Extension. https://www.canr.msu.edu/news/canned_fruits_and_vegetables_a_healthy_choice

Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals. 

VEGETARIAN DIET – WHAT ARE THE OPTIONS AVAILABLE?

What are the main drivers?

Have you ever thought of adding more vegetables, fruits, whole grains, legumes, nuts and seeds to your meals? What will be the main drivers for you to consume more of these foods? How about asking the same question to people around you who are already adopting a vegetarian diet? 

Reasons are varied, here, we broadly list out few thinking points for you:

1. Religious dietary requirements
2. Health reasons and/or conscious
3. Environmental concerns, i.e. climate change, global warming, pollution, deforestation, etc.
4. Animal welfare
5. Losing weight
6. Food intolerances or food sensitivity 
7. Trending

No doubt reasons for practising a vegetarian diet can be varied, depending on the choice of an individual. But, it is an undeniable fact that fruits and vegetables, whole grains, legumes, nuts and seeds are essential elements in order to keep our heart healthy. They should always be part of our diets regardless of the reasons. 

How many vegetarian diets do you know? 

What is your first thought when you think about a vegetarian diet? Like many others, we think about a vegetarian diet is a diet excludes meat. And, probably to certain extent no eggs and no dairy products including foods that contain these products! Does such thinking scare you away? 

 

BUT, when we discover there are four broad types of vegetarian diet. Each of them include and exclude certain foods.

• Vegan. People who only eat plant-based foods and avoid meat, poultry, seafood, eggs, and dairy products including foods that contain these products.
• Ovo-Vegetarian. People who eat plant-based foods including eggs. But, their diets still exclude meat, poultry, seafood and dairy products. 
• Lacto-Vegetarian. People who eat plant-based foods as well as consume dairy products, such as cheese, milk, butter and yogurt. However, they avoid meat, fish, poultry and eggs, as well as foods that contain them.  
• Lacto-ovo Vegetarian. People who eat plant-based foods as well as eggs and dairy products. Their diets exclude meat, fish and poultry. 

Obviously, they share one thing in common - they avoid meat, poultry and seafood. Nevertheless, you will also see eggs and dairy products have their rooms in vegetarian diet too! We also come across another two less stringent vegetarian diets, namely Pescatarian and Flexitarian or Semi-vegetarian. 

Pescatarian diet is very closed to vegetarian diet of which is a plant-based food oriented and exclude meat and poultry. However, Pescatarian diet includes fish and other seafood as well as dairy products and eggs. Meanwhile, Flexitarian diet encourages plant-based food while allowing meat and seafood in small quantities. They seem "friendlier" to you? Because, you can still at least enjoy certain animal products, fish and seafood. So, now will you rethink a vegetarian diet?

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Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals. 

Heart Disease and Cardiovascular Diseases – KNOW THE DIFFERENCES

As when we embark on this Healthy Heart 231’s journey, we come across the use of “heart disease”, and “cardiovascular disease” interchangeably in articles, reports and journals. So, we wonder does one different from another? How can we differentiate them? And, we decided to take a closer look at these two. 

 

Heart disease refers to a range of conditions that affect the structure or function of your heart. These conditions include^[1][2]:

 

1.     Blood vessel disease, such as coronary artery disease (also known as coronary heart disease).

2.     Heart rhythm problems (arrhythmias)

3.     Heart defects you’re born with (congenital heart defects)

4.     Heart valve disease

5.     Disease of the heart muscle 

6.     Heart infection 

 

Although there are different types of heart disease, the most common among them is Coronary Artery Disease. Therefore, when people talk about “heart disease” they often mean coronary heart disease which is another term for coronary artery disease. 

 

On the other hand, we have “cardiovascular diseases (CVDs)” which sometimes is used along with certain heart health conditions. In fact, cardiovascular diseases include all heart conditions as well as the arteries distribute blood to the brain, legs, and everywhere in between^[3]. CVDs are all about diseases that affecting your heart and blood vessels, and these can be^[4]:

1.     Coronary heart disease. Disease of the blood vessels supplying the heart muscle.

2.   Cerebrovascular disease. Disease of the blood vessels supplying the brain and the most commonly known is Stroke.

3.     Peripheral arterial disease. Disease of blood vessels supplying the arms and legs.

4.   Deep vein thrombosis and pulmonary embolism. A condition when blood clots in the leg veins which can dislodge and move to the heart and lungs.

5.  Congenital heart disease. A malformation of the heart structure from birth affecting the normal development and functioning of the heart. A birth defects.

6.    Rheumatic heart disease. A damage caused by streptococcal bacteria to the heart muscle and heart valves. It most commonly occurs in childhood, and can lead to death or life-long disability^[5].

 

That's say all heart diseases are cardiovascular diseases, but not all cardiovascular diseases are heart disease. Nonetheless, both diseases have commonality in lifestyle risk factors namely (1) the unhealthy diet; (2) physical inactivity; (3) tobacco use; and (4) excessive alcohol use. In fact, these are the most important lifestyle risk factors for developing coronary heart disease and stroke. The effects from the unhealthy diet and physical inactivity in particularly will show up in individuals as raised blood pressure, raised blood glucose, raised blood cholesterol, and overweight and obesity. 

Heart diseases and cardiovascular diseases can be prevented or treated with healthy lifestyle choices. Of course, there are exceptional cases such as heart defects but it should not stop you from practicing a healthy lifestyle. Protect yourself from heart disease and stroke because they are preventable and it is doable, simple and straightforward in your daily living. 

Sources:

1.     Heart disease. https://www.mayoclinic.org/diseases-conditions/heart-disease/symptoms-causes/syc-20353118 (Accessed on 4 August 2021) 

2.     Types of heart disease. https://www.heartandstroke.ca/heart-disease/what-is-heart-disease/types-of-heart-disease(Accessed on 4 August 2021)

3.     Heart disease. https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/#definition(Accessed on 19 July 2021)

4.     Cardiovascular diseases (CVDs). 2021. https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)(Accessed on 5 August 2021) 

5.     Rheumatic heart disease. 2020. https://www.who.int/news-room/fact-sheets/detail/rheumatic-heart-disease (Accessed on 5 August 2021)

Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals.