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Healthy Heart Foods, List Of Best Grains Cereals
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Healthy Heart Foods, list of best Grains Cereals
Healthy Heart Foods, list of best Grains Cereals
The foods you eat influence your lives, your health, your activity and your energy. As is obvious, your eating habits by far contribute immensely to your fitness. You need to eat a good diet to maintain the health of your heart. Let us make a “Heart Healthy” diet, a part of your daily routine by eating right and reduce cardiovascular disease risks and prevent further progression in those with existing heart disease.
This group includes Wheat , Jowar , Bajra , Oats , Barley , Buckwheat , Ragi (Nachni) , Broken Wheat (Dalia) , Quinoa etc. that form the staple food in most of our households. You can enjoy all these nutritious basic foods in your regular meals as these foods abound in the many vitamins and minerals that your body needs for maintenance of healthy cells. For example, whole wheat is a better option as compared to maida and semolina. Thus avoid it in any form like white bread, burger, pizza etc.
It is wiser to eat grains with their bran (outer covering of cereals), as bran is a rich source of fibre, which helps to increase the blood HDL levels in the body. Hence wheat bran or wheat germ would be a healthy addition in your cooking especially soups.
See the table below for other healthy cereal choice.
The “Heart-healthy” Cereal & Grain switch…Increase your Fibre and Nutrient Intake
| Instead of | Use this |
|---|---|
| Maida and semolina | Whole wheat, oats, barley, buckwheat etc. |
| Polished white rice | Brown rice |
| White Bread | Whole wheat bread |
| Cream, butter and sugar laden biscuits | low fat, whole wheat biscuits |
| Noodles made with plain flour (maida) | Whole wheat noodles and rice noodles |
| Deep fried puris and tortilla chips | Baked puris and tortilla chips |
| Buttered and salted popcorn | Fat free unsalted popcorn |
Include 6 to 8 servings of this group in your daily diet.
One serving of cereal is any one of the following
| 1 slice of whole wheat bread | (20 to 25 gm) |
| 2 phulkas | (30 gm) |
| 1 chapati | (25 gm) |
| 1 paratha | (25 gm) |
| ½ cup of any cooked pasta | (60 to 80 gm) |
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