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- Psyllium husk (Isabgol): It lowers cholesterol, triglycerides and blood sugar levels. It cuts down heart risk by 30 percent. The blood sugar levels go down in Type 2 Diabetes. The recommended amount is 15 gm. per day. - Garlic: It reduces plaque formation in the arteries and lowers down homocysteine levels in the blood. It reduces heart risk by 30 percent. The recommended amount is 3-4 cloves. - Fenugreek: The anti-inflammatory action of fenugreek prevents narrowing of arteries, lowers cholesterol, blood pressure and blood sugar levels. It reduces heart, stroke risk by 45 percent. It also lowers blood sugar in Type 2 Diabetes. The recommended amount is 25 gm. per day. - Amla: It is a rich source of Vitamin C which is a powerful anti-oxidant that enhances immunity. It lowers the risk of both heart attack and stroke by 24 percent. The recommended amount is two a day. Thus foods can really help have a healthy heart in a healthy body. The American Heart Association (AHA) has issued guidelines for reducing the risk of cardiovascular disease by dietary and other lifestyle practices. One of its general principles deals with reducing the risks of coronary disease by reducing bad cholesterol (LDL). The major components that raise LDL are saturated fats, trans saturated fats and high cholesterol foods. Dietary factors that lower bad cholesterol include vegetable oils rich in polyunsaturated fats (PUFA) and monounsaturated fats (MUFA) and to a lesser extent soluble fibre and soya protein. Vegetable oils like safflower oil are rich in PUFA while oils like canola oil, olive oil and groundnut oil are rich in MUFA. Saturated fat should be minimized. References: - American Heart Association dietary Guidelines (2000) A statement for healthcare professionals from the nutrition committee of the American Heart Association. - Anderson, J.W., Smith, B.M. and Washnock, C.S. (1999). Cardiovascular and renal benefits of dry beans and soyabean intake. Am. J. Clin. Nutr.70. pp. 4645-745. American Society for Clinical Nutrition, Stanford University, Highwire Press. www.ASCN.ORG - Gafoorunisa and Krishnaswamy, K. (2000). Diet and Heart disease. NationaI Institute of Nutrition, Hyderabad. 4. Kaur, Jasleen, Bains, Kiran (2005) Food Consumption frequency and blood lipid profile of cardiovascular disease (CVD) male patients, Punjab Agricultural University. Journal of Indian Dietetic Association, Vol.30: 1&2, pp. 2742. Indian Dietetic Association, Kolkata - Mohan V, Deepa R, Rani SS, Premalatha G. (2001) Prevalence of Coronary artery disease and its relationship to lipids in a selected population in South India: the Chennai Urban Population Study (Cups No. 5). J Am Coll Cardiology. - Raghuram, Rao & Rukmini (1989) Studies on Hypolipepidemic effects of rice bran oil in human subjects, Nutrition report International. - Schaefer, E.J. (2002) Lipoproteins, nutrition and heart disease. American Journal of Clinical Nutrition, Vol.75:2, p.190-192. Stanford University, Highwire Press. www.ASCN.ORG - Solberg, E.E. Halverson, R. Holen, A. (2000) “Effect of meditation on immune cells”, Stress Medicine, Vol. 16, pp.185-190. John Wiley & Sons, The Atrium, West Sussex, U.K.Dr. Anjali Dewan hold a position in the Department of Homescience, St. Bede’s College, Shimla, India. Her articles and papers have appeared in several journals and newspapers. .
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