Blood Pressure

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179.   Soya products can lower total cholesterol level, reduce triglycerides and bad LDL cholesterol and increase good HDL cholesterol, thereby decreasing the threat of high BP and heart diseases. The curd made from soya milk removes cholesterol from the blood veins and maintains the functioning of the body cells. Soya products of beneficial nature include soya milk, tofu, soya drink, soya flour. Soya nuggets and granules are less nutritious as they are made with leftovers of soyabeans after the soya milk is extracted. Yellow soyabeans are sometimes processed to black beans which reduces their toxic effects.

Caution – (i) Soyabeans have high levels of phytic acid which in excess amounts may block the absorption of certain minerals like magnesium, calcium, iron and zinc. (ii) So strike a balance and consume soya products in moderation, like other foods. 20-30 grams of soya beans thrice a week is regarded as the optimum amount (iii) Soyabeans should be soaked in water for 12 hours before cooking on high heat. (iv) Thyroid patients are advised to stay-off soya and its products.

Tomatoes

180.   Tomato, virtually a health mine, is botanically a fruit which is very low in calories and rich in fibre. Tomatoes are a good source of minerals and vitamins including potassium, calcium, iron, magnesium, vitamins A, B, C, E and K, betacarotene. Their red colour is due to another carotenoid, called lycopene (also present in everything made from tomatoes), which acts as a powerful antioxidant, and along with betacarotene offers protection against the damaging effects of free radicals, high reactive molecules that can damage DNA and healthy cells causing high BP and heart diseases. According to dietitians, if 2 raw tomatoes are eaten before meals, their high folic acid content prevents heart disease and cancer. Tomatoes are high in gamma amino butyric acid (GABA), a compound that along with fibre and niacin in them can help bring down cholesterol (including bad LDL cholesterol) and high BP, both major factors for coronary disorders and stokes.

Caution – The high oxalic and purine content of tomatoes make them unsuitable for those prone to renal stones, gout and elevated uric acid.