• Take regular exercise
• Quit smoking
• Maintain healthy body weight
• Watch what you eat, take healthy diet
• Eat more fruits and vegetables. These foods are rich with vitamins A, C, and E. ACE vitamins are the antioxidant vitamins. They can help prevent a process called oxidation that could damage some of the fats. Damaged fats can also contribute to the narrowing of the arteries. (Selenium has similar benefits like ACE vitamins. It is mineral widely found in whole grain cereals)
• Take more wholegrain breads, cereals, oat bran, rice and pasta. These foods are high with fibre.
• Have small portions of lean meat about 3 times a week. Take poultry without skin at least twice a week.
• Try to eat oily fish once or twice a week (e.g.: mackerel, herring, trout, sardines and salmons. White fish is recommended. If take canned fish, choose the one in salty water instead of the one in sunflower oil. Before cooking, drain the fish well.
• Reduce the total amount of fat that you eat, particularly saturated fat. TAKE low fat dairy products.
• Choose polysaturated and monounsaturated spread/oils and use sparingly.
• Avoid foods cooked in fat (e.g.: chips and take away)
• Instead of frying your food, try grill, bake, boil, braise, steam or microwave. You can have both healthy and delicious food at the same time.
• If you enjoy sauces, reduce the cream based sauces. For a change, choose tomato based sauces.
• Only take chocolate, biscuits or crisp occasionally.
• Include 4-6 eggs a week. If you have high cholesterol, remove the yolk and take eggs in lower number.
• Take peas, beans and lentils which are rich with soluble fibre. Fibre can cling to the harmful products of digestion. This will help for the elimination of the harmful products from the body.
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