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By: Agnes Momoh - HealthWatch Reporter
| The Daily Dose |
|
Do your meals supply enough vitamins and
minerals?
Not likely. If you are like many Africans, you don't make the grade
when it comes to taking in sufficient supply of important nutrients for
optimal health. Most Africans usually stick to their daily diet of white
rice, cassava, garie, potatoes, yams, plantains and other starchy
foods that are high in carbohydrates and sugar and less in vitamins
and nutrients. For example, cassava does not have any nutritional
value. It is full of starch and sugar and for people with diabetes,
cassava can increase their risk of elevated blood sugar levels. We
Africans need to broaden our selection of food choices to include
green leafy vegetables, nuts, healthy oils and whole grain breads.
Aiming for 6 to 10 servings of a variety of fruits and vegetables each
day is better than relying on supplements to make up the shortfall. Its
important to realize that its not just the vitamin A that you are missing.
It's a whole range of nutrients. Here are the important vitamins we
need most:
minerals?
Not likely. If you are like many Africans, you don't make the grade
when it comes to taking in sufficient supply of important nutrients for
optimal health. Most Africans usually stick to their daily diet of white
rice, cassava, garie, potatoes, yams, plantains and other starchy
foods that are high in carbohydrates and sugar and less in vitamins
and nutrients. For example, cassava does not have any nutritional
value. It is full of starch and sugar and for people with diabetes,
cassava can increase their risk of elevated blood sugar levels. We
Africans need to broaden our selection of food choices to include
green leafy vegetables, nuts, healthy oils and whole grain breads.
Aiming for 6 to 10 servings of a variety of fruits and vegetables each
day is better than relying on supplements to make up the shortfall. Its
important to realize that its not just the vitamin A that you are missing.
It's a whole range of nutrients. Here are the important vitamins we
need most:
Do you know your cholesterol levels?
If you are a woman and you drew a blank, welcome to the club. An
interactive survey of 2,700 women found that 80 percent didn't know
their HDL (good) or LDL (bad) cholesterol levels, and 84 percent didn't
know their triglyceride numbers. Less than half knew the difference
between HDL and LDL. Some never knew anything about cholesterol
and its effects on the human body.
Experts believe that HDL (which carries cholesterol away from the
blood arteries and back to the liver to be eliminated from the body)
and triglycerides (fatty acids in the blood) play a more important role in
heart disease in women than they do in men. The lower a woman's
HDL and the higher her triglycerides, the greater her risk of heart
disease. While a statin drug can lower LDL significantly, it only raises
HDL modestly. Also, statins don't necessarily lower triglycerides.
Though loosing weight, eating a healthful diet and exercising can
improve HDL, it often takes women longer than men to optimize HDL
levels. Experts now believe that if a woman can't get her HDL above 50
and her triglycerides below 150 with lifestyle changes, prescription
niacin or fibrate may be appropriate options.
interactive survey of 2,700 women found that 80 percent didn't know
their HDL (good) or LDL (bad) cholesterol levels, and 84 percent didn't
know their triglyceride numbers. Less than half knew the difference
between HDL and LDL. Some never knew anything about cholesterol
and its effects on the human body.
Experts believe that HDL (which carries cholesterol away from the
blood arteries and back to the liver to be eliminated from the body)
and triglycerides (fatty acids in the blood) play a more important role in
heart disease in women than they do in men. The lower a woman's
HDL and the higher her triglycerides, the greater her risk of heart
disease. While a statin drug can lower LDL significantly, it only raises
HDL modestly. Also, statins don't necessarily lower triglycerides.
Though loosing weight, eating a healthful diet and exercising can
improve HDL, it often takes women longer than men to optimize HDL
levels. Experts now believe that if a woman can't get her HDL above 50
and her triglycerides below 150 with lifestyle changes, prescription
niacin or fibrate may be appropriate options.
Vitamin A
Vitamin A is important for vision, immune function and cell
development. Beta carotene, an antioxidant, has been found to
potentially lower the risk for cancer and heart disease, and is
converted to vitamin A in our bodies. Major sources include:
apricots
cantaloupe
carrots
kale, collards
leaf
leaf lettuce
mango
mustard greens
pumpkin
romain lettuce
spinach
sweet potatoes
winter squash (acron, hubbard)
Vitamin A is important for vision, immune function and cell
development. Beta carotene, an antioxidant, has been found to
potentially lower the risk for cancer and heart disease, and is
converted to vitamin A in our bodies. Major sources include:
apricots
cantaloupe
carrots
kale, collards
leaf
leaf lettuce
mango
mustard greens
pumpkin
romain lettuce
spinach
sweet potatoes
winter squash (acron, hubbard)
WHAT YOU CAN DO
Studies indicate that 75% of our cholesterol comes from family
history, and 25% comes from the food we eat. Although it is
something that we may have inherited from our parents and/or our
grandparents, we certainly can help keep, our cholesterol in
check. Here is how:
Talking about family health history is good for everyone. Knowing
your family health history can save your life. The earlier you know
which health conditions run in your family, the easier it is to
develop prevention plans with your doctor. Talk with your relatives
and take careful notes about health problems that run in your
family.
history, and 25% comes from the food we eat. Although it is
something that we may have inherited from our parents and/or our
grandparents, we certainly can help keep, our cholesterol in
check. Here is how:
- Get regular cholesterol screenings and talk to your doctor
about whether medication is the right choice for you. - Eat foods low in saturated fat and cholesterol, such as
fruits, vegetables, whole grains and beans. - Exercise for 15 to 30 minutes all or most days of the week.
Walking is a great way to start. Talk to you doctor before
starting an exercise program.
Talking about family health history is good for everyone. Knowing
your family health history can save your life. The earlier you know
which health conditions run in your family, the easier it is to
develop prevention plans with your doctor. Talk with your relatives
and take careful notes about health problems that run in your
family.
Vitamin C
Vitamin C - a potent antioxidant that can neutralize harmful free
radicals and helps make collagen needed for healthy bones, teeth,
gums and blood vessels. Major sources of this vitamin are:
apricots
broccoli
brussel sprouts
cabbage
cantaloupe
cauliflour
chili peppers
collards
grapefruit
honeydew melon
kiwi fruit
mango
mustard greens
orange
orange juice
pineapple
plum
potato with skin
spinach
strawberries
bell peppers
tangerine
tomatoes
watermelon
Vitamin C - a potent antioxidant that can neutralize harmful free
radicals and helps make collagen needed for healthy bones, teeth,
gums and blood vessels. Major sources of this vitamin are:
apricots
broccoli
brussel sprouts
cabbage
cantaloupe
cauliflour
chili peppers
collards
grapefruit
honeydew melon
kiwi fruit
mango
mustard greens
orange
orange juice
pineapple
plum
potato with skin
spinach
strawberries
bell peppers
tangerine
tomatoes
watermelon
Vitamin E
Vitamin E is an antioxidant. Foods high in vitamin E include
sunflower, cottonseed, canola and safflower oil. Sunflower and
pumpkin seeds are rich in vitamin E, as are hazel nuts and almonds.
Most cereals fortified with vitamin E can provide up to 17 mg, and
multivitamins are also a potential source. The Recommended Daily
Allowance (RDA) is 22 IU.
Vitamin E is an antioxidant. Foods high in vitamin E include
sunflower, cottonseed, canola and safflower oil. Sunflower and
pumpkin seeds are rich in vitamin E, as are hazel nuts and almonds.
Most cereals fortified with vitamin E can provide up to 17 mg, and
multivitamins are also a potential source. The Recommended Daily
Allowance (RDA) is 22 IU.
Foods High in Fiber or Good Source of Fiber
apple
banana
blackberries
blueberries
brussel sprouts
carrots
cherries
cooked beans and peas (kidney, Lima, navy, pinto, lentils,
black-eyed peas)
dates
figs
grapefruit
kiwi fruit
orange
pear
prunes
raspberries
spinach
strawberries
sweet potatoes
apple
banana
blackberries
blueberries
brussel sprouts
carrots
cherries
cooked beans and peas (kidney, Lima, navy, pinto, lentils,
black-eyed peas)
dates
figs
grapefruit
kiwi fruit
orange
pear
prunes
raspberries
spinach
strawberries
sweet potatoes
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| This site does not provide medical or any other health care advice, diagnosis or treatment. The information provided on this site is based on information obtained from certain Health Experts during news interviews and/or correspondence. The site and its services, including the information listed herein, are for informational purposes only and are not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health professional before starting any new treatment or making any changes to existing treatment. Do not delay seeking or disregard medical advice based on information on this site. Medical information changes rapidly and while ABC Television-Africa and its content providers make efforts to update the content on the site, some information may be out of date. No health information on this ABC Television-Africa portal, including information about herbal therapies and other dietary supplements, is regulated or evaluated by the U.S. Food and Drug Administration (FDA) or the Ministry of Health in Sierra Leone and therefore the information should not be used to diagnose, treat, cure or prevent any disease without the supervision of a medical doctor. |
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of them are women and young children leaving in very poor
conditions says the World Health Organization (WHO). The
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of them are women and young children leaving in very poor
conditions says the World Health Organization (WHO). The
disease is treatable and in most cases, treated bed nets could
help save the lives of these children. Click on Malaria and read
more on this deadly disease. You can help end malaria in
Sierra Leone. Join ABC Television-Africa in the campaign to
end malaria in Sierra Leone. Share your views with us. Send
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| Bad Odds |
WHAT ARE YOUR ODDS OF HAVING A HEART
ATTACK OR STROKE?
IF YOU HAVE THREE OUT of five of the following risk
factors, you may be headed for some serious medical
problems. But the good news is that if you eliminate even
one of them you are going to do far better.
high risk", says Melvyn Rubenfire, M.D; Director of
Preventive Cardiology at the University of Michigan
Cardiovascular Center in Ann Arbor, Michigan USA. He
said if you have all the factors - a condition called
metabolic syndrome - you are two to four times as likely
to have a heart attack or stroke, and five times as likely
to develop diabetes.
ATTACK OR STROKE?
IF YOU HAVE THREE OUT of five of the following risk
factors, you may be headed for some serious medical
problems. But the good news is that if you eliminate even
one of them you are going to do far better.
- Blood pressure that is at or above 135/95, or is
being lowered by drugs - A waist measurement over 40 inches (males) or
35 inches (females) - Blood sugars over 100 on a test done in the
morning before breakfast - High triglycerides, a fat in the blood, especially if
they measure over 150 - "Good" cholesterol levels lower than 40 (males) or
50 (females).
high risk", says Melvyn Rubenfire, M.D; Director of
Preventive Cardiology at the University of Michigan
Cardiovascular Center in Ann Arbor, Michigan USA. He
said if you have all the factors - a condition called
metabolic syndrome - you are two to four times as likely
to have a heart attack or stroke, and five times as likely
to develop diabetes.
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