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Heart Care and Cholesterol Control
AN INDULGENT LIFESTYLE AND AN
INADEQUATE DIET ARE TWO MAJOR CAUSES OF HEART DISEASE. TO STAY
FIT HERE ARE A FEW MEASURES OF CARE AND CONTROL
Heart Diseases and Hypertension which lead to heart or other organ failures has been on the rise for the past 2 decades. People above the age of 40 have been suffering from such problems due to their unbalanced dietary habits. Its always advisable to control these factors if you want to reduce your risk.
Preventing Coronary Diseases
When there are excess deposits of fat, cholesterol or other substances in the inner wall of arteries, the arteries narrow and harden into a condition known as astherosclerosis, the most common cause of heart trouble. A planned diet and regular exercise are the key to prevent atheroclerosis.
FAT should not exceed 30 per cent of your total calorie intake, which includes a maximum of 10 per cent saturated fat and 10 per cent mono-unsaturated fats. Saturated fatty acids in full-cream milk and red meat increase your cholesterol level. Use non-fat or low-fat milk and milk products instead of full-cream milk and avoid sources of saturated fatty acids like lard, butter, cream, palm oil, coconut oil, ghee and vanaspati
Mono-unsaturated fats that lower cholesterol
as well as prevent formation of blood clots are present in olive,
canola, peanut and mustard oils. It’s best to use these while
cooking.
Omega-3, a fatty acid that prevents atherosclerosis
is present in foods like herring, mackerel, salmon, tuna, soyabean,
walnuts and butternuts. Take these regularly in small quantities
to prevent atherosclerosis.
Cutting CholesterolDietary cholesterol should be limited to 300 mg per day. Since it largely comes from animal products, consumption of non-vegetarian foods, whole milk and milk products hould be restricted. For example, an egg has 250 gm of cholesterol and it is not advisable to take more than two to three eggs a week.
Take healthy alternatives like chicken, fish,
beans, vegetable, fruits, bread, pulses, wholewheat flour, cereals,
rice, millet, skimmed milk and skimmed milk products and vegetable
oils like corn, sesame, soyabean, sunflower, canola, olive and
mustard.
Heart disease is less frequent among those
who eat high carbohydrate and fibre-rich foods. Carbohydrate
and fibre-rich foods. Carbohydrates should provide at least
55 per cent of your daily calories. Foods like bread, chapattis,
cereals, rice and dals provide an adequate amount of carbohydrates.
How to control Chest Pain:
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Boil 4-5 pods of garlic in a glass of milk and consume the garlic pods with milk daily to avoid chest pain.
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Pound the dates with the seeds and eat them every day.
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Increase the intake of ginger and lime in your diet.
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Pound urad dhal to powder and eat it regularly.
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Drink a glass of milk mixed with kadukai powder every night before going to bed.
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Take a spoon of tulsi juice with honey in empty stomach every day.
Healthy and nutritious food is very important
for maintaining a good health. Healthy food involves, regular and timely food,
juices, nuts, snacks and much more. A balanced diet, good food habits
are essential for a healthy life.
In
the normal course of life, we forget to take necessary nutrition that
is required for our body and hence we tend to get into many life style
diseases. It is very essential for a person to know and understand the
benefits of nature's creation like fruits, vegetables, nuts,etc.
You
can find useful articles on nutrition and health benefits of various
fruits and vegetables. Read on and add these to your daily life. The
value of food is more when it is taken in a systematic manner and also
by understanding the benefits of every bite we take.
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