Tips
for a healthy heart
1. Switch
to mono-unsaturated oils like olive
oil,mustard,til or groundnut oil.Olive oil
is known to be the most heart-friendly
oil.Consume no more than 3-4 teaspoons of
edible oil per day per person.
2. Avoid maida(white
flour)based foods.Switch to whole wheat
bread.
3. Restrict sugar intake as
far as possible.
4. Increase intake of
fruits and vegetables.
5. Switch to low fat milk
instead of 'bhaiya' or 'dabba' milk.Anything
less than or around Rs.13 per liter is
presumbaly low fat.
6.
Avoid fried snacks,and switch to
high-fibre low-fat snack foods made from
whole wheat or millet or bran or soya nuts.
7. Drink a glass of
vegetable juice everyday made from carrot
and beet root,or tomato and coriander,or
mint or dudhi juice,or
ginger-lime-coriander.
8. Eat whole fruit instead
of drinking its juice.You get the added
benefit of its soluble fibre (which is
heart-friendly) which includes pectins and
gums.
9. Take a brisk walk for
30-40 minutes at least 4-5 days in a week.
10. Consume 2 tbsp of 'Alsi'
seeds daily as they are rich in Omega-3 fats
which are fabulous for the heart.
People who want to lose weight can
go on a fruit-only diet
This is a Myth.The body needs a balanced
diet in order to be healthy. Eating only
fruits will deprive the body of the
necessary nutrients not found in fruits.
Popping a Vitamin C capsule is just
as good as eating an orange
This is a myth. Fruits and vegetables
contain numerous phytochemicals. For
example, broccoli alone may contain as many
as 10,000 phytochemicals. Although
phytochemicals have been found to benefit
the body in some ways, the safety of large
doses of isolated, purified phytochemicals,
as found in supplement capsules, has not
been investigated thoroughly. So, the best
and safest source of phytochemicals is an
actual fruit and not a supplement
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