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1.Switch
to mono-unsaturated oils like olive oil,mustard,til
or groundnut oil.Olive oil is known to be the most heart-friendly
oil.Consume no more than 3-4 teaspoons of edible oil
per day per person.
2.Avoid maida(white
flour)based foods.Switch to whole wheat bread.
3.Restrict sugar
intake as far as possible.
4.Increase intake
of fruits and vegetables.
5.Switch to low
fat milk instead of 'bhaiya' or 'dabba' milk.Anything
less than or around Rs.13 per liter is presumbaly low
fat.
6.Avoid fried snacks,and
switch to high-fibre low-fat snack foods made from whole
wheat or millet or bran or soya nuts.
7.Drink a glass
of vegetable juice everyday made from carrot and beet
root,or tomato and coriander,or mint or dudhi juice,or
ginger-lime-coriander.
8.Eat whole fruit
instead of drinking its juice.You get the added benefit
of its soluble fibre (which is heart-friendly) which
includes pectins and gums.
9.Take a brisk
walk
for 30-40 minutes at least 4-5 days in a week.
10.Consume 2 tbsp
of 'Alsi' seeds daily as they are rich in Omega-3 fats
which are fabulous for the heart. |
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