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[b]10 Tips to a Healthy Heart
Think delicious thin-crust pizzas, creamy pastries and burgers… sounds mouth watering, doesn't it?
Now think clogged arteries, heart attack, stroke, high blood pressure and cholesterol… sounds scary, right?
You already know what you have to do to avoid these conditions. But just in case, here is a quick checklist on how to keep your heart healthy.
Post this on the refrigerator or above the oil dispenser… that ought to help! Or at least give you the occasional guilt pang.[/b]
1. Junk the Junk Food
These foods are low on nutrients and high on calories. Keep those pizzas and burgers for special occasions.
2. Go Veggie
Two to three servings per day will provide your body with all the essential nutrients, help you stay young and strengthen your immune system.
3.Fruity Delight
Chop them, juice them, stew or poach them… just make sure you have 1-2 cups of fibre rich fruits a day.
4. Limit Red Meat
Say no to pork and beef and yes to white meats such as deskinned chicken, egg whites and lean meats. Limit your intake to two servings per week - about the size of a deck of cards.
5. Mad About Sea-food
There is good news for seafood lovers. Clams, mussels, oysters and fish containing omega-3 fatty acids such as salmon, sardines, mackerel (bangda) and herring (bhing machli) are good for your heart. But limit their intake to one serving every two weeks.
6. Eat Less Fat
Avoid saturated fat and Trans-fat. This means fewer pastries, biscuits, doughnuts and other packaged food. Choose healthy snacks like fruit salad, carrot and cucumber sticks, etc.
[color=#008000]size=3]7. Use Less Oil[/size][/color]
If possible, avoid frying your food. Steam, poach, roast or grill food instead. Use oil very sparingly and fry in a non-stick pan. A blend of rice-bran and sunflower oil is good for your heart.
8. Switch to Low Fat Substitutes
Go with low fat cheese and yogurt, skimmed milk, calorie-free sugar, etc. Enjoy your morning toast with a sugar-free fruit spread. Indulge in those garma garm parathas with a dollop of low fat spread instead of ghee or butter.
9. Make Friends with Grains and Nuts
Eat potatoes, lentils, pulses, cereals, pastas, rice, noodles, whole grain bread, soy and nuts. These help you reduce cholesterol and improve your heart health.
10. Drink Moderately
Limit alcohol to one drink (one ounce) per day. If possible, switch to red wine. They are rich in flavonoids and other antioxidants that help keep heart diseases at bay.
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