Healthy Diet A nutritious diet need not be restrictive, costly or time consuming if we follow a few simple rules. Remember five food groups and their usefulness. Proteins—Nuts and fish are rich in Omega-3 fatty acids that keep heart rhythm steady and at the same time they discourage blood clotting. Research has found that two servings of oily fish (not fried) a week can considerably reduce heart attack risks. Vegetarians have fewer sources of Omega-3 fatty acids but walnuts, lentils, flaxseeds and beans are good options. Non-vegetarians get it from white meat and eggs. Good Fats—Olive oil, soya oil, nuts and peanut butter are full of monounsaturated fats say good fats that increase good cholesterol level i.e. HDL (High density lipoprotein) and cut the bad cholesterol level i.e. LDL (low density lipoprotein). Many bakery products, margarines and other processed foods contain hydrogenated fats i.e. bad fats and are, therefore harmful. Fruits and Vegetables --- These are rich in cholesterol lowering phytosterols, antioxidants, and other ingredients such as folate (found in peas, broccoli and bananas) Whole grain --- Take everyday a sufficient quantity of whole-meal or multi-grain bread, whole-meal pasta and cereals or barley or bulgur wheat. Switching from refined grains completely reduces heart attack risk. Dairy foods --- They provide essential Vitamin B and Calcium. But consume skimmed milk and reduced fat products to avoid intake of too much saturated fat i.e. bad fat. Eat Whole Food not Processed Food--- Processed foods have long shelf life and they are full of sugar and bad fats. They also contain too much of salt which is linked with high blood pressure. Food-processing often entails stripping natural foods down to their components before creating the final product. The disappointing truth is that nutrients that protect heart, such as soluble fiber, antioxidants and good fats usually get left behind. Precautions While Eating---- Avoid consuming too much while eating. Excess fat, particularly around the tummy, is released into the blood system as artery- clogging fatty acids. People have got used to eating more than they need, over the past twenty years. Do not eat too quickly. One study has found that eating fast doubles the risk of being overweight because your body does not have time to tell you that it is full. Do your cooking in cast-iron pans. It can double the iron content of scrambled eggs, for example, which helps the delivery of Oxygen to heart muscles. Restaurant food often comes in big, fat and sugar laden portions. You would think it is value for money but you have to be careful. More people should share it and eat the food collectively according to its quantity. Avoid special dishes because they can represent plenty of calories of refined carbohydrates and saturated fat (if butter is there). And we should always remember that parathas are fatty. -N.C.
Posted on: Tue, 30 Jul 2013 17:21:34 +0000
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