as we cope with the stress in our lives and work, along with minimum
time for physical activity and fatter purses, so more fatty foods,
heart disease seems to be a huge treat to many.
The doctors feel, they better not take a chance
and changing the lifestyle seems an impossible task so they are
quick to recommend medication.
As a diet counselor I have some bad news, popping
the pill alone simply cannot change the blood cholesterol and triglyceride
picture and you will still be at the risk of heart disease. Also
pills for a long duration have their negative effects on the liver
One has to make a definite effort to change and
correct the eating pattern along with the pill. I recommend a gear
system where one follows a very strict quantity control (calorie
intake) and quality control that is strictly restricting fatty food
intake for a 3 month or 90 days period. During this time all fatty
food is to be completely avoided.
A - All Fried Foods, Nuts and Coconut
B – Bakery items, Butter, Butter substitutes,
C – Cream of milk, Chocolates, Ice-creams,
D – Drinks – Colas, Alcohol, Wine etc
E – (Non- veg) Eat only fish and chicken at
lunch – Avoid Non veg at night and Avoid gravy of non- veg
Oil may be used for seasoning food 2-3 teaspoons
per person, per day.
with this restriction one must follow a healthy eating pattern of
regular balanced meals with plenty of fiber. Try to eat whole wheat
or cornflakes, oats or ragi preparations for breakfast. Lunch may
be a mix of dry wheat rotis, or ragi ball with a little rice ½
to 1 cup. Dinner must be only wheat roti and no rice, idly, dosa,
rava or pasta items at night. Roti or whole wheat bread may be eaten
at dinner. A big bowl of raw salad 2 cups or more tomato, cucumber,
cabbage, lettuce, radish, capsicum etc must be eaten both at lunch
and dinner to increase fiber intake. Fiber plays a huge role in
breaking down cholesterol and triglyceride in the blood.
The calorie intake would be about 1000-1250 cals
for women and 1250 – 1500 cals for men.
Along with this a 30 min walk daily and 3 lts water
daily are a must.
After the 3 months period all the quantity and fiber
requirements must continue as a healthy lifestyle habit but in addition
to this one may occasionally eat a fatty food from the forbidden
list but a budget system must be followed. i.e. 2 treats per week.
Please note it is note 2 whole days of fatty food intake but 2 treats
only. E.g. On Wednesday you eat an ice cream and on Saturday you
eat a plate of biriyani.
The secret is that the ice cream and biriyani must
not happen on the same day or on two consecutive days. There must
be a 2-3 day gap between treats for the body to adjust and remove
the fat that rises in the blood.
So be food smart and heart smart to live a hearthy,
wealthy and happy life.