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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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