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Heart of eating
To
prevent a heart condition, tweak your style of cooking and smartly rework
your diet
HEARTY TREATS
Five super foods to keep your heart happy
Olive oil: Consuming more than four tablespoons
of extra virgin olive oil a day can significantly lower the risk of a heart
attack, a stroke or heart diseases, according to a recent study published
in the New England Journal of Medicine. Olive oil is high in a type of fat
known as monounsaturated fat or MUFAs. It can help lower cholesterol and
control insulin levels in the body. Recent studies also indicate that
regular consumption of olive oil can help decrease both systolic and
diastolic blood pressure. That’s not all. A diet rich in olive oil may be
able also slow down the aging of the heart. In a recent study, Spanish
researchers discovered that a diet rich in olive oil or other MUFAs could
improve arterial function among the elderly. Oats: Start your day
with a bowl of oats, full of Omega-3 fatty acids, folate, and potassium.
This fibre-rich superfood can lower levels of LDL (bad cholesterol) and
keep the arteries clear.
Tip: Buy small quantities of oats at a time.
Since this grain has a slightly higher fat content than other grains, it
goes rancid quickly. Smell the oats to make sure that they are fresh.
Red wine: Red wine, if had in moderation, can be good for the heart
because it contains a powerful antioxidant called resveratrol. Also, red
wine contains flavonoids, which protect the heart from cardiovascular
diseases.
Soybeans: They contain an important plant
chemical called isoflavones, which have powerful antioxidant properties
ideal for protection against heart diseases and strokes. Adding 25 gm of
soybean protein to the diet lowers blood cholesterol levels by 12-15 per
cent.
Garlic: Garlic has anti-bacterial,
anti-viral, anti-ulcer, and anti-clotting properties. It also reduces
cholesterol by providing cardiovascular protection and is a good antioxidant
(selenium).
EAT STRESS-FREE
Here are some food items that can battle stress hormones and ward off
diseases related to them…
Antioxidants, vitamins and minerals in the diet
help in stress relief. Whole grains, fruits and vegetables of all colours,
along with nuts, top this list. Eating brightly-coloured fruits and
vegetables can keep you fit, healthy and protect you from certain cancers,
arthritis, and heart diseases.
Foods rich in Vitamin B, like whole grains and
cereals, beans, nuts, pork, poultry, milk and green vegetables help in
smooth functioning of the nervous system. They help in the production of
serotonin, a stress relaxant.
Foods rich in Vitamin C, like citrus fruits
(oranges, lemon, mousambi) amla, guava, green leafy vegetables, cabbage,
tomatoes and melon — help in the reduction of free radicals produced during
stress. These foods are also high in fibre, which help in cleansing and
detoxing the body.
Green tea, ginger, hot water and hot milk are
well-known relaxants for the body.
COOKING FOR A HEALTHY HEART
Use cold-pressed oils since they are superior
to refined ones. They retain their essential fatty acid composition and do
not contain harmful chemicals and trans-fatty acids found in refined oils.
Examples are olive oil, mustard oil and sesame oil. Choose a variety of
vegetable oils instead of a single source.
Use reduced-fat, low-fat, light or nofat dressings
in salads, for dips and as marinades. For recipes that require dairy
products, try lowfat or fat-free versions of milk, yogurt and cheese. Use a
wok to cook vegetables, poultry or seafood. Cook in a small amount of oil
or in vegetable stock. Avoid high-sodium (salt) seasonings.
For sautéing food, use a pan made with nonstick metal or a coated, non-stick
surface, so that you use little or no oil when cooking. Use a nonstick
vegetable spray to brown or sauté foods.
Inputs from Rekha Sharma, president, Indian Dietetic Association and
clinical nutritionist Ishi Khosla. Consult your doctor before making
changes in your diet
Supriya Sharma TL10929
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