- METHOD OF COOKING:Steaming, sauteing and boiling are better methods of cooking the food. Avoid fried foods like puri, pakora, samosa, parantha as they are full of calories and may contribute to weight gain. Maintain ideal body weight with low fat diet.
- COMPOSITION OF FAT: Composition of fat is the key to healthy heart. It is ideal to change oil every month or different oils can be purchased and used separately in different dishes. coconut oil, desi ghee, butter, vanaspati are high in saturated fats so these are better to be avoided.
- FIBER: Fiber is the most important aspect of one's diet. It not only controls weight but also keeps your heart healthy and also helps in getting relieve from constipation. Include high fiber food like daliya, oats, sprouts, seasonal vegetables and fruits in your diet daily. Foods made with refined flour like cookies, breads, pastas should be avoided as they are low in fiber.
- SUGAR AND SALT: SALT is an essential constituent of human diet but excess of it can lead to increase in blood pressure and thus may damage heart and kidney. It is important to control salt or sodium intake in one's daily diet. Tinned, bottled and junk foods are full of sodium so replace them with fresh foods. SUGAR provides empty calories. stay away from sugar for slim waist line and slimmer waist line means protection of heart. Hence, colas, sweetened beverages and fruit juices should be avoided.
- LEAN MEATS: Stick to fish and chicken for good quality protein. Fish is good source for healthy heart.Fish is also rich in omega-3 fatty acids which is also good for brain and body. Mutton to be best avoided.
- ALCOHOL: Moderation is the key as alcohol means empty calories. one or two drinks occasionally or while socializing is okay but don't be a habitual consumer. Red wine being rich in flavonoids is more beneficial.
Enjoy journey to health..!!