Heart disease can be caused by high levels of salt, sugar, refined carbs, and saturated fat present in various foods. All indications in anthropometric data and Zachary’s diet show a danger of getting heart disease easily. Zachary takes foods like sausages, vegan cheese, juice oranges, and coffee brewed, which are highly rich in calories, fats, and sugar. Foods like burgers, French fries, beer, ice cream, and cookies pose the threat of increased sugar, calories, saturated fats, and weight gain (Challa et al., 2018). This can lead to an increase in cholesterol in the body, which clogs blood vessels, leading to high blood pressure, leading to stroke or heart attack.
Zachary should observe the following recommendations to improve his diet:
- He should drink water or soda water to avoid drinks rich in sugar like Pepsi and orange juice.
- He should choose breakfast foods rich in fiber with low sugar levels, like unrefined grains or oat porridge.
- He should consider consuming boiled potatoes, not fried ones like French fries.
- He should choose foods that are gluten-free, such as unprocessed plant and animal foods.
- He should consider frequent exercise to burn the excess calories and cholesterol in his body and blood stream.
The Dietary Approaches to Stop Hypertension (DASH diet) is a diet recommended for those who want to prevent high blood pressure or reduce their risks of getting heart disease. The diet focuses mainly on fruits, grains, vegetables, and lean meats. Research has shown that hypertension is lower in those who consume fruits, vegetables, and lean meat like fish and chicken (Challa et al., 2018). The DASH diet discourages the use of red meat, excess sugar, salt, and fat.
Reference
Challa, H. J., Tadi, P., & Uppaluri, K. R. (2018). DASH diet (dietary Approaches to Stop hypertension). StatPearls [Internet]; StatPearls Publishing: Treasure Island, FL, USA.