Diet
File
Go Low-Fat!
Reaching for that pastry and those deep-fried cutlets? Think again. You could be putting
yourself at risk for heart problems and cancer. Many of you tend to munch on burgers,
potato chips, wafers and sip on cokes while watching TV. Do you realize that such dietary
habits can increase your susceptibility to high blood pressure, heart disease and cancer?
Cut down on your fat intake; this can lower the risk of these health problems.
Advantages of going low on fat
- Live longer: The longer life
spans of the Japanese could be attributed to the minimal fat they consume – a mere 14
percent of their total calorie intake.
- Look great, feel good: Being
overweight is not just a social sin today, it is also unhealthy. A high fat diet will make
you put on more weight than a diet that is low on fat, even if both the diets have the
same number of calories. This is because dietary fat turns into body fat faster than
carbohydrates or proteins. So if your excess calories come from a plate of samosas
or a scoop of ice cream, the fat from these products would zoom right into your fat cells.
However, if the excess comes from rice (carbohydrates) or Dal or chicken without
skin (proteins) your body uses them up in just the attempt to turn them into fat.
- Reduce risk to cancer: Studies
show that the higher the fat intake, the greater the risk of cancer. One third of the risk
of cancer is due to environmental factors, one third because of bad dietary habits and one
third comes from smoking (including passive smoking).
- Give your heart a break: If
you’re normal or skinny, it doesn’t mean that you can eat as much fatty food as
you want. Too much of dietary fat (especially saturated fat) is hard on your heart. Excess
blood cholesterol clogs up the arteries, paving the way for heart disease and heart
attacks.
Fit for life
- If you love your heart, eat well and eat wise. Cut down on fatty foods such as meat,
dairy products, processed foods, cakes and white bread. Opt for fish, vegetables, fruit
and salads, grains, beans, nuts and seeds. Use mono unsaturated fats like olive oil, til
oil, mustard oil or even groundnut oil.
- Exercise, walking, jogging, swimming, cycling, even dancing are good exercises. Regular
exercise at least three to four times a week will keep you fit and trim.
- Quit smoking and drinking. The more you smoke, the higher your chances of getting heart
disease and cancer. Heavy drinking can lead to paralytic strokes and high blood pressure.
- Watch your weight. Being overweight can make you a victim of high blood pressure,
diabetics and heart problems.
- Avoid stress. Stress caused by anger, frustration, even excitement, can hike up your
blood pressure.
|
