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Healthy Diet

Beat diseases with a better diet.
(adapted from today's - 25th Jan 2011 - TOI newspaper)

Diet to keep cardiac diseases at bay ::
A diet low in fatty and sugary foods and rich in vegetables and fruits which are loaded with vitamins, minerals, fibre, and disease-fighting antioxidants.
Unsaturated OILS help maintain blood cholestrol if consumed in recommended quantities.
Eat 4 or 5 teaspoonful of COOKING OILS per day, that too a variety of refined oils.
Use groundnut or Til or sunflower oil. Alternate these oils daily.
Eat Poondu and vengayam.

Fibre-Rich foods ::
Eat whole cereals - like whole wheat flour, whole wheat bread, wheat bran, ragi, rajmah, etc
Eat leafy vegetables like keerai, cabbage.
Eat whole fruits.

Good quality Proteins ::
Egg
Dairy Protein like skimmed milk and milk products like curds and paneer.
Eat nuts like almonds (badam) and walnut which are rich in Omega-3 fatty acids. Very beneficial to the heart. Limit to recommended quantities.
AVOID aerated drinks, squashes, fruit juices, canned, tinned, processed and preserved foods like sauces, tinned fruits, processed cheese.

Diet to Get rid of Hypertension
Eat more Calcium, Magnesium, Potassium, Vitamin C, Fibre, complex carbohydrates.

CALCIUM:
Consume skimmed (toned) milk and milk products. Very rich in Calcium and Vitamin D
Eat nuts, and green leafy vegetables (keerai and cabbage)
Whole cereals like rajmah, koththu kadalai are also rich in calcium.
Spices like perungaayam, omam, khas khas, milagu, koththamalli vithai (seeds), jeerakam, girambu, kadugu are rich in calcium.

MAGNESIUM-RICH foods
Pulses (paruppukal), legumes (beans, avarai, mochchai, koththavarangai etc), and dark green leafy vegetables (mulai keerai etc) are excellent.
Badam, walnuts, kothamalli seeds (Dhania whole), inji, manjal podi, jeerakam, Plums, Mango fruit, figs.
Whole grains.

POTASSIUM-RICH ::
If you are restricting Sodium (Uppu) intake, then that has to be compensated with more of Potassium.
Pulses, Legumes (beans, avarai etc), cereals like Ragi, bajra;
Whole wheat flour, whole wheat bread.
Spices like kothamalli seeds, jeerakam, and venthayam are excellent Potassium sources.
Urulai kizhangu, Sakkarai valli kizhangu, Senai kizhangu, thakkali, paagarkai, kaththarikai, murungaikkai, keerai vagaikal like mulai keerai, paalak, fresh koththamalli are very rich in potassium.
Fruits like water lime, apricots, Nellikkai (amla), Lemon, Mango, Musk Melon (mulam pazham), Peaches, Plums.
Coconut water and all vegetable soups.

VITAMIN - C
It helps in expand blood vessels and constricted arteries, thus lowering blood pressure.
Fruits like strawberries, Lemon, Orange, Koyya pazham, nellikkai.
Keerai like Mullangi keerai, Venthaya Keerai, kothamalli.
Vegetables like Cabbage, Capsicum, Pacchai Milakai (mirchi), Cauliflower, Paagarkai.

FIBRE-RICH
Wheat bran, fruits, all vegetables, Vazhai Thandu.
Poondu is rich in Omega-3 and lowers BP.

AVOID List ::
Avoid foods like - Pickles, Salted Chutneys, biscuits, all sauces including Soy sauce, cheese, salted butter, margarine, baking powder, bicarb of soda, ajinomoto, breads (except whole wheat flour or whole wheat or wheat bran or broken wheat), cakes, pastries, Corn flakes, Salted Chips, popcorn, preserved and/or processed food, beverages like Coca Cola, Pepsi.
 
rajappa
5-40PM
25 Jan 2011

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