Eat your way to a healthy heartThe West has reduced heart disease by as much as 50-70 per cent by focussing on diet alteration. Diet influences the course of heart disease by through weight, blood cholesterol and triglyceride levels and dietary fats.Diet also affects antioxidant levels depending upon Vitamin A, E, C, beta-carotene and anti-clotting/anti-inflammatory properties of blood. Studies show that as much as 80 per cent of heart disease and 90 per cent of diabetes is due to unhealthy eating and other lifestyle factors.Diets rich in fruits, vegetables, nuts and dairy products can lower blood pressure and “bad cholesterol” as effectively as many drugs.Foods that lower cholesterol• Wholemeal Bread, porridge, oats, oat bran, • Bengal gram, beans and lentils• In veggies, onion, garlic, and pectin-rich vegetables like gourd, lady’s finger, pumpkin• In fruits, apples, pears, figs, prunes, dried fruits• Nuts and oil seeds• Fish oil, cold pressed vegetable oils except palm and coconut oilAlso keep in mind• Avoiding simple sugars, refined carbohydrates• Avoiding excess salt and caffeine• Alcohol, drunk in moderation, increases “good cholesterol” and has “anti-clotting” benefits. But alcohol can also increase blood pressure, raise triglyceride levels, body weight and cause and hypoglycemia in diabetics. Teetotalers are not advised to drink and for those who drink—stick to two small drinks on alternate days.• And exercise regularly
