HEALTH

Eat less fat to stay healthy

Ludhiana: People with coronary-disease risk are normally advised to reduce their fat intake. As too much fat can clog arteries which can lead to a heart attack. But some amount of fat is necessary for our body as nutrients in fats and oils, called the essential fatty acids are needed by every cell in the body and play a vital role in maintaining our health.

But don’t just choose any oil. As only the right kind of oil can help our hearts pump in a better manner; keep our joints supple and can improve the texture of our skin.

Though the wrong kind of fat or oil could do more than harm than good.

Eat more monosaturates and polyunsaturates: olive oil, sunflower oil, safflower oil, grapeseed oil, sesame oil, walnut oil, pumpkin and pumpkin seeds oil.

Olive oil is believed to be good for balancing cholesterol and blood internally and externally, is great remedy for aching joints, dry skin, dull hair, dandruff and weak nails. Squash seed oil is good for heart and improves blood circulation and is good for the digestion.

To prevent heart disease take these simple steps:

* While cooking, don’t allow the oil to burn or smoke. This alters its chemical structure and nutritional value.

* Use non-stick pans for cooking or add oil to a preheated pan. Less oil would go far this way.

* Steam vegetables, or saute with one teaspoon of oil or less, or cook with defatted broth.

* Flavour vegetables with herbs and spices instead of butter and sauces or try butter buds.

* Try using less oil than is called for in recepies. You may need to increase other liquids. Use apple sauce to replace some or all of the fat in baked goods.

* Eat plenty of carbohydrates to fill you up (vegetables, fruits, bread and grains etc)

* Let salads be minus dressings, modestly dressed with lemon juice, or use fat-free dressings.

* Use skimmed and soya milk.

* Eat more of low fat cheese and yogurt.

* While eating meat remove all visible fat before cooking. Poultry skin may be removed either before or after cooking.

* Bake instead of frying

* Replace some meat with cooked dry beans and grains.

* Eat small portions.

* Avoid red meat. Or choose lean cuts of meat such as tenderoin, top and bottom round or lean veal. Eat more poultry and fish.

* Avoid crackers, chips, cookies and margarine made with hydrogenated oil, palm oil, cocoa butter and coconut oil.

* Consult a dietitian to adapt to low-fat eating habits in day to day life.

Dr Anil Dheer