[MTC Global] Foods that are good for your heart........



Dear friends,

Good morning.




 

 

 

There is no substitute for a balanced meal. Daily exercise and avoiding junk food is the best way to lower cholesterol levels. However, you can also achieve the same by including certain foods in your diet. Read on to find out how including fruits, veggies and certain items can help you lower your cholesterol levels

Switch to vegetable oils
Palm and coconut oil are high in saturate fats. Hence, it's best to switch to vegetable oils such as soya, safflower, sunflower, sesame and corn oil. 

Include avocados and nuts in your diet
Monounsaturated fats found in avocados and nuts ie almonds, Brazil nuts, hazelnuts, peanuts and walnuts can help lower cholesterol levels and are supposedly good for your heart.

Fish
Fish is rich in omega 3 fatty acids, which reduces the risk of heart disease by lowering the production of blood cholesterol and other blood fats, and helps prevent blood clotting and reduce triglyceride levels. The best sources of omega-3 fatty acids are sardines, mackerel, salmon, tuna, trout, swordfish, anchovies, crab, sprats and kippers. For heart health, it is advisable to have at least two 100 gm portions of fish per week, with at least one portion being an oily fish.

Fruits, grains and veggies
Foods rich in fibre have shown to help lower blood cholesterol levels. They are low in fat and filling, so eating these foods makes it easier to control your weight. High fibre foods include:

* Fruits and vegetables
* Wholegrain cereals and breads
* Wholemeal flour
* Brown pasta and rice
* Breakfast cereals based on wheat and bran
* Oats
* Pulses like beans, peas and lentils
Aim for at least five servings of fruit and vegetables per day, and try to incorporate other high fibre foods such as breads, cereals and legumes into your diet on a daily basis.
 
 
 
Pick an assortment of fruits and veggies to be a part of your daily diet as they come packed with essentila nutrients and vitamins. The orange pigment found in pumpkin and sweet potatoes, for instance, contains the antioxidant beta carotene known to promote eye health. And, the red pigment found in pink grapefruit contains the antioxidant lycopene linked with prostate health. Here are other nutritious food items that should be part of your diet.

Sweet potatoes
Sweet potatoes are rich in the antioxidant beta-carotene and are also full of fibre, vitamin B6, folate, vitamin C and the mineral potassium. They are especially nutritious when eaten with the skin on and contrary to a popular perceptions, they are not fattening! They taste good as a baked snack. Bake or roast them, and serve with a drizzle of olive oil.

Grapefruit
Grapefruit is an excellent source of vitamin C, folate and potassium, as well as fibre. Pink grapefruits are particularly rich in the antioxidant lycopene.

Brussel sprouts 
They may look like miniature versions of cabbage but don't be fooled by their size. Brussel sprouts are rich in phytochemicals and believed to have antioxidant properties and a great anti-cancer fighter. You can enjoy them by roasting them and sautéing them with olive oil, served with a drizzle of honey.

Pears
Rich in fibre, pears are also a good source of vitamin C. You can consume them by baking or poaching them and add it to a salad.

Kiwi
Kiwi is rich in vitamin C, potassium and fibre. You can add it to a salad or simply enjoy it whole.
 
 
 
 
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With regards,
 
Dr. K. Sampath Kumar,  B.A. (Economics), BGL, M.Com., M.Phil., Cert. A.I.I.B.,
  
                                    
MBA (Finance), MBA (HR & Marketing),  ACS, FCMA, Ph. D.,
Professor
, SSN School of Management
C/o. SSN College of Engineering
Rajiv Gandhi Salai (OMR)

KALAVAKKAM - 603110
Kancheepuram District, Tamil Nadu, India
Landline :  044-24860668
Mobile    :  9094405733
 
Success consists of getting up
just one more time than you fall
-- Oliver Goldsmith


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