Tropicana Magazine May-Jun 2018 #118: Winner Takes All

THE SUSTAINABLE DIET
| HEALTH
The ancients’ got it right when they
identified the heart as the storehouse of
love. Coincidently one of the most vital
organs in our body, keep your heart healthy
this coming Mother’s Day and Father’s Day by
preparing a spread that’s nutrient-rich with
vitamins, minerals, fibre and other nutrients.
For a healthy heart, the American Heart
Association recommends the consumption of
the following:
LOTS OF VEGETABLES AND FRUITS
Naturally high in vitamins, minerals and fibre,
they are also low in calories. Fibre refers to
components of plant materials in the diet that
cannot be digested by a human’s body and fibre
can be either soluble or insoluble. Both soluble
and insoluble forms of fibre are essential and
appear to have different health properties such
as increasing gastrointestinal health as well
as reducing blood cholesterol levels. Eating
a variety of fruits and vegetables may help to
control weight and blood pressure and the
soluble fibre is also found to have a
cholesterol-lowering effect
CHOOSE UNREFINED WHOLEGRAIN FOODS
The unrefined whole-grain foods such as the
wholemeal varieties produce a lower glycemic
effect and helps regulate blood sugar. Eating
whole grains such as oats and barley also provide
the body with a type of soluble fiber called betaglucan
which has a cholesterol lowering effect.
CUT DOWN ON YOUR SATURATED FAT INTAKE
Saturated fats are known to increase the levels of
bad LDL cholesterol. Choosing lean protein such
as poultry and fish without the skin, selecting the
leanest cuts available such as the breast meat, and
preparing them in healthy ways will reduce the
intake of saturated fats. Select fat-free or low-fat
dairy products instead of full-fat or full-cream
milk and cut down on consumption of food
products made from butter. Better yet reduce
or cut out dairy.
CONSUME FISH AT LEAST TWICE A WEEK
Research shows that eating oily fish containing
omega-3 fatty acids (for example, salmon, trout,
mackerel and herring) may help lower risk of
coronary artery disease. Eat one serving of fatty
fish (100 grams cooked per serving) at least two
times a week. Although increasing omega-3 fatty
acid consumption through foods is preferable,
those with coronary artery disease may want
to talk to their physician about supplements to
obtain a larger dose of omega-3. As a precaution,
avoid consuming fish that are known to contain
high mercury levels such as shark, swordfish,
king mackerel, tilefish and tuna.
87 MAY/JUNE 2018 | TM