A good change that one can make to have a life with healthier eating habits is to introduce some snacks that do not provide high calories. For having a snack between meals to satisfy the hunger pangs is just as important as having a full meal later on. It also helps to keep your plan of a balanced diet in line. The best way to stave off starvation without guilt is to snack on good food. Like fresh fruits, a bowl of yogurt made with skimmed/ cow’s milk, raisins, plain popcorn, raw vegetables, whole-wheat flour cookies, home-made milk shakes (made with skimmed milk, fruit and ice), fruit and vegetable juices, low-fat cottage cheese etc.
· When it comes to milk and milk-based products that can threaten the heart, the safest is skimmed milk.
· Soya milk, which is readily available, is a good idea with breakfast cereal. It is a better source of protein than cow’s milk. For a nice change in the dessert category, try Soya Milk Brown Rice Pudding.
· Tofu might taste bland on its own but is good in stir-fries and kebabs. Stir Fried Broccoli and Tofu with Cracked Pepper is a palate cleansing starter.
· Chickpeas, green gram and lentils are other good sources of protein that need to be included in the daily diet.
· Research on fats also states that the body needs some fat and since it is good to have mostly monounsaturated fats. Have onions and garlic to protect the heart.
· Include dark greens, carrots and tomatoes too. Fish eaters who can have oily fish twice to thrice a week will be including omega 3 that helps in controlling heart disease, eczema and arthritis. Grilled Fish with Corn and Pineapple Salsa is a wonderful meal by itself.
Fish (Omega 3) – Diets high in omega-3 can lower the risk of heart disease and reduce blood pressure, as well as reduce the risk of blood clots. Not only do fish high in omega-3 reduce the risk of heart disease, they also are very important for the development of good eyesight and nervous system function, and can even fight off some forms of cancer.
Nuts – Nuts also contain omega-3 fatty acids that can help eliminate the risk of heart disease. Nuts, such as walnuts and almonds can help lower cholesterol.
Lean Red Meat – Pieces of meat with all of their fat intact, are cholesterol high foods, but take away the fat, and you now have healthy, low cholesterol meals. Lean meat does not raise cholesterol levels, is low in saturated fat, and is a great source of vitamin B12, zinc, iron, and protein.
Reduced-Fat Dairy Products – Foods, such as whole milk, cheese, and eggs contain large amounts of cholesterol. However, there is no need to cut dairy out of your diet. Simply look for reduced-fat or cholesterol free foods. For example, rather than drinking whole milk, opt for skim milk or 2% milk, instead. Eat fat-free or low-fat yogurt with fresh fruits. Choose reduced-fat cheeses, made with skim milk.
Fruits and Vegetables – Fruits, such as apples oranges, and apricots and vegetables, like cabbage and sweet potatoes are not only cholesterol free foods, they are also high in soluble fibre and pectin. Both of these things have been proven to help lower cholesterol levels.
Oats and Grains – A soluble fibre present in oats and grains is crucial in lowering cholesterol. Doctors recommend two to four cups of oat or barley cereal each day to gain the cholesterol-lowering effect of this fibre.
What good is all this if you cannot make something out of them? So here are some recipes that make good use of these foods!
Till I write again,