FREE NATURAL HEALTH FOOD GUIDE - 100% PROMOTE HEALTHY LIFE
World - Top Killer Diseases
FOR HEALTHY : HEART & CARDIOVASCULAR SYSTEMLove & Compassion compliment from Sigma Pharma
For heart or cardiovascular diseases , the research suggests that the following foods are appropriate and helpful to eat, and always check with your doctor and have appropriate blood work done before following any of the research suggestions from this or other sources.
Butter and Margarine
North American eating habits have changed over the last few decades, and nowhere is this more obvious than in the supermarket dairy case. Where butter once reigned, we now have a puzzling array of margarines and other substitutes from which to choose.
More and more people use margarine instead of butter because they believe it is the more healthful of the two spreads. Many people think that butter has more calories than margarine, but butter and margarine have about the same calories and are a major source of fat calories in the North American diet. Although most people agree that butter is more flavourful than margarine, they also know it is relatively high in dietary cholesterol and that the fat in butter is mostly saturated. Saturated fats are presumed to raise blood cholesterol levels more than other types of fat and to increase the risk of obesity, cancers and other diseases.
Is margarine more healthful than butter? Doubts were raised in 1993, when Harvard researchers concluded that some types of margarine may actually increase the risk of heart disease more than butter. Understandably, this added fuel—and confusion—to the “butter versus margarine” debate. The controversy lies in the level of trans fatty acids. (See sidebar “What Are Trans Fatty Acids?”) In general, the more solid the margarine is at room temperature, the more trans fat it contains. These days, many margarine manufacturers are changing their formulations to make products that do not contain trans fats.
Choose soft-tub margarine made with nonhydrogenated fats. Check labels and select a product with high levels of monounsaturated and polyunsaturated fats; margarines made from canola, safflower, sunflower, olive, and corn oils are all good choices. Avoid products with hydrogenated or partially hydrogenated oils; they have more trans fatty acids than the other types do.
While it’s no secret that butter tastes better than margarine, it’s increasingly difficult to tell the difference. Whipped or light butter often loses some of its natural flavour; conversely, mixing a little butter with margarine gives it a more buttery taste. Butter-substitute powders or sprinkles are virtually fat-free, deriving their flavour from the essence of butter. These products won’t spread, but they melt when sprinkled on vegetables or other hot dishes. Salt is used to flavour both butter and margarine; anyone on a low-sodium diet should look for unsalted varieties.
Used sparingly, both butter and margarine can be incorporated into a healthful diet, and they are a good source of vitamins A and D. A little butter goes a long way; a teaspoon imparts as much flavour as a tablespoon, with one third the fat. Further reduce butter or margarine by combining it with herbs, spices or low-fat ingredients; for example, top baked potatoes with chives and blended nonfat cottage cheese. When making cakes, cut the amount of butter or margarine by one third to one half; top whole-grain breads with fruit preserves.
Processing may strip vitamins
and minerals from some foods, but there are
exceptions in which convenience foods are
actually more nutritious than their fresh
counterparts. Vegetables and many fruits
harvested and quick-frozen at their peak often
Many food processors have been
prompted by consumer demand to enhance the
nutritional quality of their products by adding
healthful ingredients (for example, calcium to
orange juice) or by reducing fat, sugar, and
salt. Although some claims of low-fat, no
cholesterol, and “lite” may be misleading, an
informed shopper who knows how to decipher food
labels can make healthful choices.
Combining convenience foods with fresh ingredients can save both time and money while increasing interest and nutritional value. For example, you can build a tasty and nutritious meal around a frozen entrée by adding a green salad and seasonal vegetables, which take only minutes to prepare but add an assortment of valuable nutrients.
Most parents rely upon at least some convenience items when introducing foods into a baby’s diet. Instant cereals and jars of puréed fruits, vegetables and meats are certainly easier than homemade. More questionable are the convenience foods that many older children seem to prefer. Favourites like hot dogs and cold cuts are usually loaded with fat, salt and preservatives; instant puddings may provide milk, but they are also high in sugar, fats and artificial flavourings and colourings.
When feeding children, emphasize foods made with minimal processing; for example, chicken is a better pick than hot dogs, yogourt is more healthful than puddings, uncoated oat cereals or low-fat granola is a wiser choice than sweetened children’s cereals.
At grilling temperatures, the surface fat on meat quickly burns away, releasing acrid fumes and creating a risk of fire. There’s a further hazard to grilling. Cancer-causing substances called polycyclic aromatic hydrocarbons form when the fat from meat drips onto hot coals, and are deposited onto the food through smoke. You can minimize exposure to the fumes by partly baking or parboiling the food, then finishing it off with a few minutes on the grill to achieve a crusty exterior and succulent interior. Choose lean cuts and trim all visible fat from meat. Whether you’re using an oven broiler or an outdoor grill, place a broiling pan to catch melted fat under a spatterproof metal shield.
Heating meat, poultry or fish
to a high temperature also creates substances
called heterocyclic amines (HCAs), which have
been linked to cancer in animals. HCAs can also
form in foods—especially red meat—that are fried
or broiled. This may be one reason that frequent
consumption of red meat has been linked, at
least in some studies, with an increased risk
for certain cancers such as colon cancer.
There’s no direct evidence that substances causing cancer in animals necessarily cause the disease in humans, but there is enough epidemiological evidence to suggest that foods cooked at a high temperature should be consumed in moderation.
The risks of eating grilled foods can be moderated by combining them with certain protective nutrients. Vitamins C and E, for example, block the chemical reaction that generates nitrosamines. As antioxidants, these vitamins, as well as beta carotene, can neutralize some carcinogens. Wheat bran binds with nitrite and makes it unavailable for nitrosamine formation. So, you can balance your grilled breakfast bacon with a glass of vitamin C-rich citrus juice and fortified whole-grain cereal or a bran muffin for vitamin E.
Substances found in vegetables and fruits bind directly to carcinogens and prevent them from reacting with DNA. Bioflavonoids, the pigments in many fruits and vegetables, appear to block many carcinogens. Fibre may bind with or dilute carcinogens and speed their elimination from the digestive tract. When you barbecue, serve lots of leafy greens and whole grains along with the meat or fish to ensure a healthy mixture of fibre and vitamins. Make a vegetarian barbecue and add low-fat cheese to satisfy a desire for protein. Grilled fruits end a meal with a colourful cocktail of vitamins, fibre and flavour.
Although the two vegetables
are unrelated, sweet potatoes are often called
yams. Sweet potatoes aren’t in the same family
as the common white potato either. But sweet
roots are highly nutritious, and their rich
flavour belies their humble New World origins.
Sweet potatoes also contain plant sterols, compounds that can help lower cholesterol. When eaten with its skin, a sweet potato is an excellent source of soluble and insoluble fibre, which helps reduce cholesterol and may prevent diverticulosis. Beta carotene, the carotenoid that gives colour to sweet potatoes, is a powerful antioxidant linked to lowered risk of heart disease and certain cancers.
WHAT ARE TRANS FATTY ACIDS?
Now already available at YOUR NEIGHBORHOOD PHARMACY in Malaysia,
please contact us to locate the pharmacy outlets nearest to your place.