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Showing posts from August, 2018
Nutrition: About Fats and Oils 

Feeling breathless? Fatigue all the time? Challenged with hypertension, diabetes or high cholestrol? Obese? Are you a high risk profile for stroke and heart attack? 
Time to take care of your heart health by  - Encouraging healthy fats in the diet. How? By replacing animal fats with vegetable fats
- Decrease levels of saturated fats (fats that come from meats, poultry, cheese, dairy products and tropical oils - e.g. coconut and palm oils) to reduce their risk of heart disease. 
Replace saturated fats with unsaturated fats, which include polyunsaturated fats and monounsaturated fats.  This decreases the levels of LDL ("bad") cholesterol as well as fats in the blood called triglycerides, which are risk factors for heart disease.
Studies have shown that if people replace saturated fats with polyunsaturated fats, they reduce their risk of heart disease somewhat more than if they replace saturated fats with monounsaturated fats. Replacing saturat…
Vitamins and minerals - from your plate - not from your medicine cabinet, FIRSTLY.
Important things we MUST have on our plate: Fiber + Vitamins & Minerals + Phytochemicals

Fiber is the part of plant foods that we cannot digest.  What does fibre-rich food do? It helps  - reduce total and LDL ("bad") cholesterol,  - improve blood sugar control and  - prevent constipation.  High-fiber foods make you full faster and hungry slower. It is excellent for weight management. 
Good high-fiber foods: brown rice bulgur (cracked wheat) barley oats nuts beans and lentils apples blueberries carrots Vitamins and minerals. Vitamins are organic substances found in plants and animals and minerals are inorganic elements from the earth (soil and water). They are both are essential for normal growth and optimal health. Vitamins and minerals that are crucial for good health, and the following are the best food sources of each: vitamin A — carrots, sweet potatoes, spinach, kale vitamin B12 — meat, p…