PANAJI
As there is a direct link between the foods we consume and our ailments, it is also a fact that certain foods trigger specific symptoms or increase the prevailing ailment. The doctors may advise their patients to avoid certain foods and eat more of other types of foods that will help the body to heal. Many of the diseases are lifestyle diseases today, and can be avoided totally, if the dietary habits are altered. Various diseases can either be avoided, prevented or controlled with an appropriate diet, explains Sharvari Gude, consultant, dietetics at Manipal Hospital, Goa.
Let’s look at heart diseases, a leading cause of death worldwide. This preventable disease can be avoided or kept in control by the consumption of certain foods,” says Gude, advising to eat black beans. “Goa’s popular local beans ‘Alsande’ too are very good for the heart and can be added to salad, soups, curry etc,” she says.
Black beans are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium can help lower BP. Their fibre helps control both cholesterol and blood sugar levels. A fishy treat of salmon, sardine, mackerel, and tuna is considered as top food for heart health, as it’s rich in omega-3s. “Omega-3s are healthy fats that reduce the risk of heart rhythm disorders; lower BP and triglycerides; curb inflammation,” says Gude.
Olive oil is a healthy fat, rich in heart-healthy antioxidants that protect blood vessels and lowers cholesterol levels. Even walnuts lower cholesterol and protect against inflammation in the heart's arteries. Walnuts are packed with omega-3s, healthy fats called monounsaturated fats, plant sterols, and fibre. Fruits like oranges have the cholesterol-fighting fibre “ pectin and potassium, which control BP. Flaxseed has fibre, phytochemicals called lignans, and omega-3 fatty acids.
“Those who suffer from high blood pressure can adopt a DASH diet,” says Gude. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet includes foods that are rich in potassium, calcium and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars. Grains, vegetables, fruits, fat-free or low-fat dairy products, lean meat, poultry, fish, egg, nuts, seeds, legumes, fats, oils, sweets and added sugars “ if eaten moderately according to one’s daily calorie needs provide sufficient nutrition to the body.
For the most common lifestyle disease “ diabetes, Gude recommends three meals and three snacks a day - “Your everyday food consumption should be distributed across three major meals, and three healthy snacks in-between meals to resist hunger pangs. A healthy bedtime snack helps a diabetic patient to overcome mid-night or early morning hypoglycemia (low blood sugar level).”
Consume more complex carbohydrates, she says.
Foods like wheat, fruits with skin and pulp, rice with vegetables, salads, any kind of vegetables, wheat bread, wheat noodles, wheat pasta, etc. are complex carbs that are rich in fibre content.
Good quality and quantity of protein helps in diabetes, so have lean meat, eggs, chicken, fish, etc if you are non-vegetarian and paneer, beans, pulses, milk products if you are vegetarian. Dairy products such as curd, cheese, milk, buttermilk, or home-made paneer are enough to meet the daily dietary calcium intake for your body. A diabetic patient’s average daily dairy product consumption should be 500 ml. Fibre has a key role in diabetic diet management to suppress blood sugar levels. The fibre requirement is 25-35 gm from normal consumed food. The best sources of dietary fibre are raw and cooked vegetables, whole fruits with pulp and whole grains, and legumes.A limited portion of low-fat yogurt, unsalted nuts (almonds and walnuts), flax/pumpkin seeds, fruits and vegetables, sprouts salads, makhana (lotus seeds) are good.
