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More on Diet and Heart
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The
heart is an indication of life itself. A lot of research has been done
regarding the ORAC value of
different foods. Some of the results are given below. You will notice, that
most of the names are not local (Indian) origin. So, we have given an
additional list of foods, the reference of which has been taken from
Ayurveda. Here, we are not able to give the
scientific calculated ORAC values, but Ayurveda has clearly stated their
value for high anti oxidative effects. Top-Scoring Fruits & Vegetables
ORAC units per 100 grams (about 3 ˝ ounces) Fruits
& Vegetables :- Prunes 5770, Kale 1770, Raisins 2830, Spinach 1260, Blueberries 2400,
Brussels sprouts 980, Blackberries 2036, Alfalfa sprouts 930,Strawberries
1540, Broccoli flowers 890,
Raspberries 1220, Beets 840, Plums 949, Red bell pepper 710, Oranges
750, Onion 450 ,Red grapes 739, Corn 400,Cherries 670, Eggplant 390, Kiwi
fruit 602, Grapefruit pink 483 . According to Ayurvedic and
Naturopathy studies, best anti-oxidative vegetables and fruits available in
India and the South East Asian region are as follows: Ash gourd (Kohala), Sweet gourd
(doodhi), cucumber, spinach, Bitter gourd (karela), Amala (is also amongst
the most powerful nutritional fruit), Grapes. Food that add to the effect of
metabolic balancing and that are curative in nature are Haldi or Turmeric,
Pomegranate, Tulsi or Holy basil, Sadaphuli, wheat grass, garlic etc. We have used a studied combination of
very high anti oxidative value vegetables in dehydrated form as a part of
nutrient supplements under SHARP, fortified with herbal powders; that are
recommended to powerfully combat the weakness produces with heart disease. These foods are chosen to match the Indian or
Asian cultural habits as well as ease of availability. AVOID THESE FOODS: Heart disease, especially atherosclerosis,
plaque deposition, rigidity in vascular status is worsened by the following
foods and these should be avoided; or to be stopped altogether depending on
the severity of the condition:
Foods that will help
reduce the burden of Heart Disease: The following list will help in reducing the
burden of those factors that lead to atherosclerosis. Irrespective of the constitution,
age and depth of problem, these foods have very high anti-oxidative values,
are alkaline in nature and will give good energy to the patient/consumer. Pomegranate:
pomegranate juice is known to reduce the soft plaque in blood vessels. Apples:
are known to reduce acidity. They act as natural lymphatic drainage
assistants. Almonds :
rich in vitamin E oils, and a natural supporter to the ‘good’ lipids or fats
in the body. Almonds boost the brain function which is important in the
internal recovery system, nervous system, skin and overall rejuvenation with
specific micro nutrients. Ash Gourd (Kohala)
and Bottle gourd or Doodhi: Gourd has high fiber, is alkaline in nature and
so a direct detoxification agent. Doodhi
alone is not very effective, but in combination with Haldi, Pudina and
coriander, it has medicinal values. Coriander (Dhaniya
leaves), Mint (Pudina) and Spinach (palak): natural cosmic
energy is brought down with the process of photosynthesis with the green
elements in plants.. Flax seeds:
or linseed oil is another seed that promotes the balance of the lipids. Oils:
Indian and Asian cooking is oil based. We cook our vegetables and pulses in
oil base which makes oil a very important ingredient consumed. Oils are
directly related to the levels of lipids. Each kind of oil-seed has specific
functions that will influence other metabolic activities of the body. It has been shown that taking high fiber
vegetarian diet including sprouts of oat bran, soybeans, grain, whole grains,
fresh fruits and vegetables reduces heart attacks and angina. Is wine good for
heart ???? Wine is made from fermented grapes and select
fruit and spices. We know that grape extract is a powerful anti-oxidant. The
juices are processed and many Ayurvedic medications are processed are cured
(fermented) in the same manner. The alcohol content of wine verses hard
drinks (whiskey, rum, brandy etc) is relatively low and more important is the
fruit extract that the alcohol carries into the blood stream that is of
medicinal value. If we look at it in purely medicinal point of view, the
grape extract is carried into the blood, along with many other spice and seed
ingredients, straight into the blood by the agent that will dissolve
immediately, relax the nervous system, stimulate the muscular system and aid
the juices that digest food (convert food into nutrition). Up to here, we can appreciate the medicinal value
of wine. Man is a creature of obsessions and greed, and because of the
intoxicating effect of wine, the intake is not monitored and controlled. |
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CONTENTS OF SOME COMMON FOOD
Quantity per 100 gms of
edible portion
C = Carbohydrate; P
= Proteins; F = Fats.
|
Name |
Moisture |
C |
P |
F |
Cal |
Fiber |
|
1. Rice |
13.7 |
78 |
7 |
0.5 |
345 |
0.2 |
|
2. Wheat (flour) |
12.2 |
69 |
12 |
1.7 |
341 |
1.9 |
|
3. Bengal Gram (whole) |
10 |
61 |
17 |
5.3 |
360 |
3.9 |
|
4. Moth Beans |
10.8 |
57 |
24 |
1.1 |
330 |
4.5 |
|
5. Soya Beans |
8.1 |
21 |
43 |
20 |
432 |
3.7 |
|
6. Gr. Gram |
10.4 |
57 |
24 |
1.3 |
334 |
4.1 |
|
7. Pea Green |
73 |
16 |
7.2 |
0.1 |
93 |
4.0 |
|
8. Gr. Leafy Veg. |
90 |
7-9 |
2-4 |
0.7 |
30-80 |
1-2 |
|
9. Potato |
75 |
23 |
1.6 |
0.1 |
97 |
0.4 |
|
10. Carrots |
86 |
11 |
1 |
0.2 |
48 |
1.2 |
|
11. Radish |
94 |
3.4 |
0.7 |
0.1 |
17 |
3.4 |
|
12. Sweat Potato |
69 |
28 |
1.2 |
0.3 |
120 |
0.8 |
|
13. Apple |
84.6 |
13.4 |
0.2 |
0.5 |
59 |
1.0 |
|
14. Cucumber |
97 |
2.5 |
0.4 |
0.1 |
13 |
0.4 |
|
15. Tomato |
93 |
3.6 |
1.9 |
0.1 |
23 |
0.7 |
|
16. Banana |
70 |
27.2 |
1.2 |
0.3 |
116 |
0.4 |
|
17. Guava |
82 |
11.2 |
0.9 |
0.3 |
51 |
5.2 |
|
18. Grapes |
79 |
16.5 |
0.5 |
0.3 |
71 |
3 |
|
19. Lemon |
85 |
11 |
1 |
1 |
57 |
2 |
|
20. Mousambi |
88 |
9.3 |
1 |
0.3 |
43 |
0.5 |
|
21. Water Melon |
96 |
3 |
0.2 |
0.2 |
16 |
0.2 |
|
22. Musk Melon |
95 |
4 |
0.3 |
0.2 |
17 |
0.4 |
|
23. Mutton |
71.5 |
-- |
18.5 |
13.3 |
200 |
-- |
|
24. Chicken |
72 |
-- |
26 |
1 |
109 |
-- |
|
25. Cow Milk |
88 |
4.4 |
3.2 |
4.1 |
67 |
-- |
|
26. Skimmed Milk |
92 |
5 |
3 |
0.1 |
29 |
-- |
|
27. Ghee, Oil |
-- |
-- |
-- |
100 |
900 |
-- |
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28. Sugar |
0.4 |
100 |
0.1 |
-- |
400 |
-- |
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29. Honey |
21 |
80 |
0.3 |
-- |
320 |
-- |
|
30. Egg- white (33 gm) |
88 |
0.4 |
3.4 |
-- |
16 |
-- |
When in doubt of what to eat and what will support
health, following table will give additional guidelines:
FOOD ITEMS TO BE AVOIDED by heart patients
1.
Milk (full cream) and Milk products
2.
Skimmed Milk (Bina vasa ka Doodh) – beyond 200 ml
per day.
3.
Cheese and Butter
4.
Butter Milk (Lassi) beyond 200 ml of milk (skimmed)
5.
All kinds of Non-vegetarian items
6.
Nuts and Dry fruits
7.
Sweets (Mithai)
8.
Oil (All types of oils)
9.
Cold drinks (Sheetal Pay)
MODERATELY RESTRICTED
1.
Brown bread and white bread (double roti)
2.
Rice (Chawal)
3.
Vermicelli (Sewai)
4.
Bajra (Bajra)
5.
Jowar
6.
Maize (Makka)
7.
Peas (Dry) (Matar Sukha)
8.
Potato, Sweet Potato (Shakarkandi), Arvi
9.
Jaggery (Gur)
10.
Cane Sugar (Chini)
11.
Banana (Ripe) (Kela)
12.
Mango.
CAN BE CONSUMED FREELY
|
·
Rice puffed (Murmura) |
·
Carrot Leaves (Gajar
Saag) |
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|
·
Rice flakes (Chiwra) |
·
Radish Leaves (Muli
ka sag) |
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Drumstick (Saijan) |
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Bengal Gram
(Whole)(Chana) |
·
Fenugreek (Methi
Saag) |
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Black Gram, Dal (Urad
Dal) |
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Lettuce (Salad leaves) |
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Cow Pea (Lobia) |
·
Mint (Pudina) |
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·
Green Gram (Moong) |
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|
·
Green Gram Dal ·
(Moong ki Dal) |
·
Yam, ordinary
(Jimikand) |
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·
Horse Gram, whole
(Kulthi) |
·
Carrot (Gajar) |
|
|
·
Lentil (Massor) |
·
Onion (Pyaj) |
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·
Moth Beans (Moth) |
·
White Radish (Safed
Mooli) |
|
|
·
Green Peas (Matar) |
·
Garlic |
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·
Rajmah (Rajmah) |
·
Ginger |
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Soyabean (Bhatmas) |
·
Beans (Sem) |
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|
·
Spinach (Palak) |
·
French Beans (Bakla) |
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|
·
Radish Leaves ·
(Mooli ka Sag) |
·
Lotus stem (Dry)
(Kamal Gatta) |
|
|
·
Cabbage (Patta Gobhi) |
·
Parwar (Parwal) |
|
|
·
Amaranth (Cholai Sag) |
·
Pumpkin (Kaddu) |
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·
Lady-finger (Bhindi) |
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|
·
Tinda (Tinda) |
·
Papaya (Ripe)
(Papita) |
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·
Tomato (Tamatar) |
·
Pine Apple (Ananas) |
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·
Bottle Guard (Ghia) |
·
Tomato Ripe |
|
|
·
Turai |
·
Musk Melon
(Kharbooza) |
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·
Cucumber (Kheera) |
·
Jambu Fruit (Jamun) |
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|
·
Capsicum (Simla
Mirch) |
·
Raw Mango |
|
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·
Kakri |
·
Plum (Aloo bukhara) |
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·
Mushrooms |
·
Amla |
|
|
Fruits |
·
Peaches (Nashpati) |
|
|
·
Apple (Seb) |
·
|
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·
Guava (Amrood) |
·
|
|
|
·
Lemon (Nimbu) |
·
|
|
|
·
Mousami |
·
|
|
|
·
Orange (Santra) |
·
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CHOLESTEROL
CONTENT OF FOOD
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FOOD |
QUANTITY (g) |
HOUSEHOLD MEASURES |
CHOLESTEROL CONTENT (mg) |
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Meat & its products Yellow of eggs
Chicken (Broiler) Mutton (Goat) (Medium Fat/Lean) Liver Kidney Brain Pork Oysters Shrimps Crab Pork ribs Lamb Milk & Products Whole Milk Sk. Milk Cream Butter Cheese Plain Ice-cream Animal Fat |
100 g 100 g 100 g 100 g 100 g 100 g 100 g 100 g 100 g 100 g 100 g 100 g 100 ml 100 ml 100 ml 100 g 100 g 100 g 100 g |
2 1 portion 3-4 pieces 4-6 pieces 1 pieces 7 Tbsp 1 slice 1 portion 1 portion 1 portion Two 1 portion 1 small cup 1 small cup 1 small cup 1 small cup 4 slices 1 small cup 1 small cup |
420 60 65 300 150 250 70 230-470 150 145 105 70 11 2.4 100 240 16 375 90 |