ADOPT THE MEDITERRANEAN DIET
If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be the right answer. Research shows that it reduces the risk of a host of health problems: heart disease, cancer, Type 2 diabetes, Parkinson’s and Alzheimer’s
This diet replaces butter with healthy fats, such as olive oil, which has monounsaturated fatty acid and antioxidants, very good for heart, various cancers and age-related cognitive disorders. The other sources of fat are nuts and fatty fish
Limited use of dairy, compared to Indian diets. Weekly consumption of a small amount of fat-free or low-fat dairy (such as yoghurt, which is associated with lower carotid artery thickness and higher HDL (good cholesterol) levels, but not so much of milk or cheese. Fatty fish, rich source of long chain omega-3 fatty acids, is good for the heart and cholesterol. Heart disease risk is associated with red meat (once a month); moderate poultry and eggs; one-quarter or less of your plate should be left for meat or fish Whole grains (unpolished and brown rice, oatmeal, millet, quinoa, sorghum, wheat flour) that contain very few unhealthy trans fats; bread is eaten plain or dipped in olive oil, not butter or margarines, which contain saturated or trans fats. Should fill one-quarter of your plate
High consumption of fresh fruits and vegetables makes this diet heart-protective (also helps better lipid profile, blood glucose and immunity levels). Vegetables and fruits should fill half your plate
Nuts, seeds and legumes, high in heart-friendly alpha-linolenic acids, soluble fibres, proteins, vitamins, minerals: chickpeas, peas, lentils, beans, walnuts, peanuts, flaxseed, chia, pumpkin
Uses herbs and spices instead of salt to flavour foods