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

India Today - - HEALTH -

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

Graphic by TANMOY CHAKRABORT­Y

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