Heart Disease

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be mixed with freshly ground black pepper. Ideally it must also be dissolved in olive or canola oil. (ii) Peeled, chopped or crushed garlic should be left for 10 minutes before eating to release the healthy compounds.
Berries – Blueberries, blackberries, blackcurrents, strawberries, cranberries, raspberries, cherries. Note : Berries can be frozen as they retain the nutrients.
Citrus Fruits – Including oranges, grapefruits, tangerines, lemons, sweet limes (mausamies), pineapples.
Other Fruits – Including apples, apricots, pears, avocados, guava, plums, kiwi, figs, grapes especially red, fresh dates, peaches, jamun, mulberry (shahtoot), papaya, watermelon, bananas, pomegranate.
Nuts and Seeds – Including almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, sesame seeds, flaxseeds, (alsi), fenugreek seeds (methi), mustard seeds.
Wholegrain Sprouts – Wheat, corn, millets, pulses especially moong, beans especially soya, peas, oats, barley, brown rice. Make chapaties with sourdough (fermented) whole wheat flour.
Oil/Fats – Saturated animal fats such as purified butter (ghee); monounsaturated fats such as olive and canola oils; and polyunsaturated fats such as rice bran and groundnut oils should be consumed in moderation only in the ratio of 1:1:1. Olive oil and canola oil containing more of beneficial Omega-3 essentially fattty acids (EFAs) should be preferred over polyunsaturated oils (like sunflower and corn oils) which have more of inflammation promoting Omega-6 EFAs.
Probiotics – Yoghurt, cheese, whey, butter milk, soya yoghurt and other fermented foods like idli, dhokla, chapaties made from fermented dough, vadas and uttpam.
Seafood – Oily, preferably, fresh water fish, salmon, shellfish, mackerels, sardines including tinned sardines in olive oil, cod liver oil.
Animal Food – Lean meat, skimmed milk and whey from animals fed on organic grass, free-range eggs and poultry. All in moderation only.
Water – Consume 2-2½ litres of water (more if you are overweight, do exercise and in hot weather) inbetween (not with) meals.
Fibre/Bran – Consume fruits, vegetables and wholegrains with skin as far as possible as minerals and vitamins are attached to the bran (skin).
Raw Food – Consume more of raw vegetables and salads as enzymes are destroyed with overcooking. Vegetables may be lightly sauted, steamed or stir-fried if desirable. Use only home-made dressing made with crushed garlic, fruit vinegar (not synthetic), fresh lemon juice, olive oil and a bit of sea salt.