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Benefits of Palm Oil And Its Side Effects

The health benefits provided by the using of Palm oil are such that they help in improving vision, preventing cardiovascular issues, reducing the risk of cancer, provides naturally soft skin, improves hair growth, supplies the body with Vitamin K, richly loaded with antioxidants , contains unsaturated fats, contains zero Trans-Fat, rich in nutrients, helps during pregnancy, helps in providing the body with energy.

Benefits of Palm Oil And Its Side Effects

Table of Content

Palm Oil
Nutritional Value of Palm Oil
Health Benefits of Palm Oil
Helps in improving vision
Helps in preventing cardiovascular issues
Helps in reducing the risk of cancer
Helps in providing naturally soft skin
Helps to improve hair growth
Rich In Vitamin K
Richly loaded with antioxidants
Contains unsaturated fats
Contains zero Trans-Fat
Rich in nutrients
Helps during pregnancy
Helps in providing with energy
Uses of Palm Oil
Side-Effects & Allergies of Palm Oil
Cultivation of Palm Oil

Palm Oil

Palm oil, an edible vegetable oil rich in saturated fats and free of trans fats, is derived from the mesocarp (reddish pulp) of the fruit of the oil palms, mainly the African oil palm (Elaeis guineensis) and to some extent from the American oil palm (Elaeis oleifera) and the maripa palm (Attalea maripa). Palm mesocarp oil which is 49% saturated, is generally reddish in colour because of high beta-carotene content. Crude red palm oil that has been refined, bleached and deodorized, a common commodity called RBD palm oil, does not contain carotenoids. It is semisolid at room temperature. Palm oil is a common cooking ingredient in the tropical belt of Africa, Southeast Asia and parts of Brazil.

Nutritional Value of Palm Oil

One cup of Palm oil serves 1909 calories and 216 g of total lipid fat. It also offers 0.02 mg of iron, 0.6 mg of choline, 34.43 mg of Vitamin E, 17.3 µg of Vitamin K, 106.488 g of total saturated fat, 0.216 g of lauric acid, 2.16 g of myristic acid, 93.96 g of palmitic acid, 9.288 g of stearic acid, 79.92 g of total monounsaturated fats, 0.648 g of palmitoleic acid, 79.056 g of oleic acid, 0.216 g of gadoleic acid, 20.088 g of total polyunsaturated fats, 19.656 g of linoleic acid and 0.432 g of Linolenic acid.

Health Benefits of Palm Oil

Mentioned below are the best health benefits of Palm Oil
Health Benefits of Palm Oil

Helps in improving vision

Beta-carotene is very much important for improving vision. Many antioxidants can be found in palm oil, which provide powerful defensive mechanisms of the body. They are the beneficial by-products of cellular metabolism and can help by protecting the body against free radicals. Free radicals are responsible for a lot of cellular breakdown and mutation, including the damage of vision. Using palm oil as a replacement for other types of oil can help prevent macular degeneration and cataracts.

Helps in preventing cardiovascular issues

Palm oil in spite of having a high content of HDL and LDL cholesterol can still create a healthier balance in our body. High levels of LDL cholesterol can increase the chances of atherosclerosis, which can cause strokes and heart attacks. By maintaining a healthy balance of cholesterol (both of which is needed in our body), one can ensure a healthier cardiovascular system.

Helps in reducing the risk of cancer

Tocopherols, a form of vitamin E, are natural antioxidants that can help to prevent cancer by neutralizing free radicals. Free radicals cause healthy cells to mutate into cancerous cells, so high levels of tocopherol as is present in palm oil are necessary.

Helps in providing naturally soft skin

Palm oil makes the skin naturally soft and glossy without it getting a greasy appearance. This is the reason the oil is a key ingredient in many soap bars and skin creams. It also provides relief to ragged cuticles and itchy skin.

Helps to improve hair growth

Palm kernel oil provides thorough conditioning of hair, thickens hair and reduces hair fall by making it stronger. Used as a hot oil treatment, it provides a soothing effect along with the desired nourishment.

Rich In Vitamin K

Vitamin K is one of the most important fat-soluble vitamins that the body requires. It boosts bone health and also acts as a blood coagulant. Palm kernel oil contains high amounts of the vitamin K and hence is recommended for daily use.

Richly loaded with antioxidants

With a sufficient amount of Vitamin E, rarely found tocotrienols and being loaded with anti-oxidants, palm oil provides amazing anti-aging benefits. It prevents the occurrence of wrinkles and fine lines. It is capable of providing protection against harmful UV rays and other toxins and hence it is healthy for the skin.

Contains unsaturated fats

The palm kernel oil is a source of healthy unsaturated fats and medium chain fatty acids. This is perfect for use as a cooking medium. Moreover, these qualities make it ideal for healthier skin, bones and joints.

Contains zero Trans-Fat

Palm oil does not contain any Trans-fat, and is hence considered as ideal cooking oil for those who are looking to shed extra pounds.

Rich in nutrients

In addition to having important fat-soluble vitamins, palm kernel oil also has high nutritional value. It has numerous nutrients that are essential for maintaining a good health. The presence of palmitic acid, considered as a 16-carbon saturated fatty acid, makes it distinctive from other cooking oils.

Helps during pregnancy

The deficiency of vitamin could be harmful for a pregnant woman as well as her unborn child. Palm oil contains Vitamin D, A and E which is beneficial for the health. A pregnant woman should have Palm oil in her diet to prevent the vitamin deficiencies.

Helps in providing with energy

Palm oil has beta carotene in it which carotene assists in promoting the level of energy and enhances the balance of hormones in the body.

Uses of Palm Oil

The use of Palm oil in the commercial food industry is widespread because of its lower cost and the high oxidative stability of the refined product when used for frying. Palm Oil is used in around 50% of products consumers purchase and use on a daily basis. Palm Oil and its derivatives otherwise known as fractions of the oil are used in the manufacture of prepackaged food, cosmetics, cleaning products, hair care, soaps and personal care items. Palm Wax is used in the manufacture of candles. It is also used to manufacture bio fuel and has become what is called the green fuel option for Motor Vehicles, shipping and Aircraft fuel. Palm is also used as feed for livestock named as palm kernel cake which is a by-product of palm kernel oil.

Side-Effects & Allergies of Palm Oil

Consumption of red palm oil is safe, even in large amounts. It does not as such have any side effect. Because of palm oil's composition, it metabolizes more effectively with food, so there is less risk of having abdominal discomfort or bowel problems.One minor caveat, however, is when one consumes large amounts of the oil, a yellowing of their skin may occur. This is due to the high levels of carotenes in the oil. This in turn enhances a person’s protection against harmful UV rays. Topical application of red palm oil can cause also a person’s skin to turn yellowish-orange. Although this can be removed by washing, palm oil stains on clothes is more challenging to wash off.

Cultivation of Palm Oil

The oil palm (Elaeis guineensis) originated from West Africa, where evidence of its use as a staple food crop dates as far back as 5,000 years. There is even evidence in Egyptian tombs of people being buried with casks of palm oil, reflecting the high societal value attributed to the product. While palm oil was ubiquitous in West Africa, the use of palm oil in the international market expanded significantly as a result of the British Industrial Revolution and the expansion of overseas trade. A combination of European settlers and entrepreneurs, observing the opportunity for commercial palm oil production to produce soaps, lubricants and edible oils lead to a dramatic expansion of oil palm plantations throughout Sub-Saharan Africa and Southeast Asia. The first commercial scale plantation in Malaysia was founded in 1917 and established in Tennamaran Estate in Selangor.

Popular Questions & Answers

Hi, I have been diagnosed with Hashimoto Hypothyroidism and an elevated level of cholesterol. Kindly suggest me vegetarian diet plans to control both.

MBBS, CCEBDM, Diploma in Diabetology, Diploma in Clinical Nutrition & Dietetics, Cetificate Course In Thyroid Disorders Management (CCMTD)
Endocrinologist, Hubli-Dharwad
lybrate-user, Thanks for the query. Hashimoto's Thyroiditis (HT), is an autoimmune disorder, which causes hypothyroidism. Hypothyroidism does lead to dyslipidemia. Therefore, correction hypothyroidism is the main treatment. That does correct the high cholesterol levels. There is no specific diet for either HT or hypothyroidism. What is necessary is to avoid soy beans, soy containing products as those affect thyroxine action. Plus it is necessary to avoid saturated and trans fats. Consume a good deal of green leafy vegetables, salads and fruits. Always use whole grain flour for roti and chapati. Thanks.

I am beyond 70. have completed cataract operation two years ago. My eye sight was very bright But now the distance is not very clear but not bad also I cd see bus no when it comes closer. I have dry eyes So I keep using refresh drops. How many times I shd use? I use just once in the morning only after getting up. I do not find or experience of any impact. I feel whether it is very much needed Can I cure dryness due to diet by consuming flaxseed by not putting drops.

Bachelor of Naturopathy & Yogic Sciences (BNYS), in yoga and naturopathy, Bachelor of Ayurveda, Medicine and Surgery (BAMS), Bachelor of Physiotherapy
Ayurveda, Delhi
Hi Lybrate user, you can use it thrice daily. You can use omega-3 supplements, or eat more foods rich in this nutrient, such as: ground flaxseed and flaxseed oil palm oil soybean oil chia seeds fatty fish, including salmon, tuna walnuts eggs avoid more air conditioned atmosphere use humidifier in winter seasons.
1 person found this helpful

Hello sir my cholesterol lipid profile total cholesterol 124 mg/dl triglycerides 197 hdl 26 ldl 78 any problem sir please help me.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Guntur
Hi, your triglycerides are a bit on higher side and HDL is on lower side. If you are over weight start exercising regularly (walking/workouts) and reduction in weight can help you. Include whole grain cereals, pulses, fruits and vegetables, skimmed milk and milk products, lean meat and skin out chicken in your diet. Your meal pattern should be of 6 meals where you will be having break fast, mid morning snack, lunch, evening snack, dinner and bed time snack. Avoid oily or fat foods, junk foods, butter, ghee, margarine, vanaspati, palm oil, red meat, organ meat. Include flaxseeds, oats, chia seeds almonds (5-6 in no.), green tea, fatty fish (tuna, trout, salmon, sardine), avocado (in limited portion), olive oil/canola oil/ rice bran oil.
1 person found this helpful

To loose wt. What are the diet style I have to follow? I can take both veg.&non-veg. Pl.explain for tiff. Lunch&Dinner. No sugar, no pressure and I am not taking any medicine.

M.D. - Ayurveda, Post Graduate Proficiency In Panchakarma, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
It is great that you are not taking any medicine for losing your weight. Considering your height and Indian ethnicity weight 70 +/_ 3 may be suitable for you. Do not try to lose your weight in a hurry. For a sustainable result, you need to follow following diet and lifestyle. These diet and lifestyle go hand in hand, hence are equally important. Wake up early between 5: 00 to 6: 00 o'clock. Brush your teeth. I suggest Patanjali Danta Manjana (not paste) You may opt for any herbal Dant Manjan. This may stimulate your defecation and relieve constipation if any. Make it a habit that you go for toilet after you brush. You must not defalcate forcefully, but with time, you will develop this habit. If you have constipation, a cup of lukewarm water may help. Avoid tea, coffee, tobacco, cigarette etc. If any. After that, you should exercise at least for half an hour. Don't exercise if you have not passed your stool. Exercise may include Yoga Aasanas, Pranayama, push-ups, sit-ups etc. Lying down Bicycle Exercise can help reduce fat from buttocks and abdomen where it usually accumulates. Relax for about half to one hour. If you feel hungry, take a light breakfast. Breakfast must not be heavy. (Modern dieticians expect it to ne heavy). If not hungry do not eat. Take your lunch between 11: 00 AM to 1: 00 PM. Avoid overeating. It should be a balanced diet. Your body can digest this time very well. Make it a habit. Avoid excessive water intake. (Dieticians expect you take plenty of water.) Especially, just before, during and just after your meals. Lukewarm water is great for you. Avoid cold water. Excessive water consumption hampers your digestion and is an important cause for obesity. You can always take a sip of water if you feel thirsty. Do not eat anything else. You may take limejuice in the evening. Avoid junk food, Chinese food, carbonated beverages, cold drinks, ice creams, bakery products, oily spicy food. Take your dinner between 7: 00 to 8: 00 PM. The dinner should not be heavy. You need to follow 'early to bed early to rise' rule. Sleep at least for 7 to 8 hours. If you have stress say from your job or due to some another reason, spare some time for meditation. You also can do some activities like hearing music, playing games like table tennis, watching comedy serials and many more. Stress as an important factor contributing to obesity. Diet: Avoid sweet items, processed milk products, non-vegetarian food, potato products, soybean and its products, palm oil, hydrogenated oils. If you cannot follow above schedule due to your job prioritizes and/or if you work in night shifts, you need a special advice. I will be happy to guide.
1 person found this helpful

I wanted to know good diet for cholesterol. Food which to be taken. I do not want any medicine to be started so give me proper and good diet which can be taken.

Gmfa nutritionist
Dietitian/Nutritionist, Kolhapur
Hello here are some tips to lower bad cholesterol. 1.limit your intake of food which contain saturated fat, trans fat and cholesterol. Like full fat dairy products, red meat, palm oil, coconut oil etc. 2.Eat more fibre rich food - good to lowering cholesterol eg. Oats,legumes, beans,getables, fruits etc. protein rich food - lentils, white beans, red beans, black beans, soybeans etc. 4.consume 4 to 6 small meals throughout day. 5. Do some exercise daily - treadmill, walk, workout.
3 people found this helpful

Popular Health Tips

Palm Oil (Taad ka tel) Benefits And Side Effects In Hindi - ताड़ के तेल के फायदे और नुकसान

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri
Palm Oil (Taad ka tel) Benefits And Side Effects In Hindi - ताड़ के तेल के फायदे और नुकसान

ताड़ एक ऐसा पेड़ है जो अपने औषधीय गुणों की ज्यादा लोकप्रियता नहीं है. ये लाल या नारंगी रंग का होता है. इसकी दो किस्में हैं अमेरिकन ताड़ का तेल और अफ़्रीकी ताड़ का तेल. ताड़ के तेल में बीटा कैरोटिन का उच्च स्तर पाया जाता है. इसमें संतृप्त वसा की मात्रा काफी कम होती है. इससे एलडीएल कोलेस्ट्राल को बढ़ाने में मदद मिलती है जिससे कि ह्रदय के विकारों को रोकने में मदद मिलती है. कुछ देशों (दक्षिण अमेरिका, अफ्रीका और दक्षिण पूर्व एशिया) में इसका इस्तेमला भोजन बनाने के लिए भी किया जाता है. ट्रांस वसा की उपस्थिति के कारण लोग अब इसे अपने आहार में इस्तेमाल करने लगे हैं. खराब कोलेस्ट्राल वाले आहार के रूप में इसका इस्तेमाल किया जा सकता है. आइए ताड़ के तेल के फायदे और नुकसान पर एक नजर डालें.

1. कैंसर के उपचार में
कैंसर जैसे गंभीर बीमारियों के उपचार में ताड़ के तेल की सकारात्मक भूमिका दिखाई पड़ती है. दरअसल इसमें टेकोफेरोल नाम का एक तत्त्व पाया जाता है. असल में ये विटामिन ए का ही एक रूप है. ये प्राकृतिक एंटीऑक्सिडेंट के रूप में काम करता है. मुक्त कणों को नष्ट करने वाला ये एक शक्तिशाली रक्षात्मक यौगिक है. इससे कैंसर की कोशिकाओं के विकास में मदद मिलती है. ताड़ के तेल का नियमित सेवन आपको कैंसर के खतरे से बचा सकता है.
2. आँखों के लिए
इसमें बहुत सारे एंटीऑक्सिडेंट्स पाए जाते हैं जो कि आँखों के स्वास्थ्य के लिए बेहद आवश्यक होते हैं. ये सभी एंटीऑक्सिडेंट्स कोशिकाओं के उपापचय के लिए बेहद आवश्यक हैं. इसके अलावा एंटीऑक्सिडेंट्स मुक्त कणों को नष्ट करके भी आँखों से सम्बंधित कुछ समस्याओं का निदान करते हैं. ये धब्बेदार अधःपतन और मोतियाबिंद की समस्या को रोकने का भी काम करते हैं.
3. गर्भावस्था के दौरान
गर्भावस्था के दौरान महिलाओं के शरीर में कई तरह के परिवर्तन होने लगते हैं. उन्हें पोषक तत्वों की जबरदस्त आवश्यकता होती है. इस दौरान जच्चा-बच्चा को विटामिन की भी आवश्यकता होती है. ताड़ के तेल में वित्ममिन ए, डी, और ई पाया जाता है. ये सभी विटामिन उन दोनों के काम आती है. इसलिए गर्भावस्था के दौरान इसका इस्तेमाल करना चाहिए.
4. ऊर्जा बढ़ाने में
ताड़ के तेल में पाया जाने वाले तमाम पोषक पदार्थों में से एक बीटा कैरोटिन भी है. ताड़ के तेल का रंग लाल या नारंगी इसके कारण ही होता है. ये शरीर के ऊर्जा स्तर को सुधार करने और हार्मोनल संतुलन बढ़ाने का काम करता है.
5. दिल के लिए
ह्रदय के लिए भी इसका इस्तेमाल काफी फायदेमंद होता है. क्योंकि इसमें अच्छा कोलेस्ट्राल और खराब कोलेस्ट्राल उच्च मात्रा में पाए जाते हैं. शारीरिक स्वास्थ्य को बरकरार रखने के लिए भी ये आवश्यक होता है. कोलेस्ट्राल में संतुलन बनाकर ये ह्रदय से सम्बंधित समस्याओं को रोकता है.

ताड़ के तेल के नुकसान

  • ताड़ के तेल का आधिक मात्रा में सेवन करने से ह्रदय से संबंधित समस्याओं में वृद्धि हो सकता है.
  • किसी व्यक्ति में ये उच्च रक्तचाप से संबंधित समस्या भी उत्पन्न कर सकती है.
  • इसे पचाने में भी बहुत मुश्किल आती है. इसलिए कमजोर पाचन वाले व्यक्ति इसके इस्तेमाल से बचें.
8 people found this helpful

Healthy Diet Regime For PCOS & Infertility!

MS - Obstetrics and Gynaecology, MBBS
Gynaecologist, Ghaziabad
Healthy Diet Regime For PCOS & Infertility!

PCOS (Polycystic Ovarian Syndrome), a medical condition that mainly affects women of reproductive age makes it difficult for them to conceive. In PCOS, there is an elevated production of androgen (especially testosterone) by the ovary. This hormonal imbalance often interferes with the ovulation process (the eggs either don't mature or are not released from the ovary) triggering infertility in the affected woman. While lifestyle changes and timely medical assistance can bring about improvement, switching to a healthy diet is often known to produce fruitful results. In this article, we will discuss the healthy dietary options to deal with PCOS and infertility.

Healthy Diet for PCOS and Infertility

There can be a host of factors that trigger the hormonal imbalance, one being your choice of foods.

Low Glycemic Foods: Foods that come with a high glycemic Index (a glycemic index is a number that determines how rapidly the carbohydrates in our foods are broken down triggering a rise in the blood sugar level) of 70 or more can be extremely harmful. The higher the glycemic index, more will be the blood sugar and level of insulin in the body. The elevated insulin level can wreak havoc, disrupting the hormonal balance to a great extent. Thus, women with PCOS and fertility problems should consume foods that come with a low glycemic index (55 or less). Some of the healthy low glycemic foods include apples, cherries, plums, dried apricots, oranges, grapefruits, pear, almonds, yogurt (low-fat), non-starchy vegetables, whole grains, sesame seeds, flax seeds, pumpkin seeds, oats, brown rice, and quinoa, to name a few.

Maintaining a healthy body weight can go a long way to improve the symptoms and complications associated with PCOS. Overeating should be strictly avoided. Instead, opt for smaller meals at regular time intervals. Include high-fiber foods (broccoli, cauliflower) in the diet. Foods rich in minerals (potassium, calcium, magnesium, iron, zinc, selenium) and vitamins (Vitamin B, C, E, and K), folic acid, can work wonders to alleviate the symptoms of PCOS. Enrich your diet with green leafy vegetables and foods that are rich in antioxidants and omega-3 fatty acids.

While consuming carbohydrates, make sure your diet also contains protein. Carbohydrates, when taken along with proteins, can avert a sudden rise in the blood sugar level.

Foods to avoid


  • In women with PCOS, the testosterone level is relatively higher. Drinking milk will only elevate the testosterone level further with deleterious consequences and is best left avoided.
  • Foods that are rich in saturated and Trans fats (BAD FATS) such as meat, processed foods, margarine, doughnuts, dairy products (cream, cheese, butter), cooking oil (coconut oil, palm oil), aerated drinks and beverages, can aggravate the condition of PCOS and should be avoided.
  • Soy milk is another unhealthy dietary option for women suffering from PCOS and infertility. Soy milk is known to cause a delay in the ovulation affecting the fertility.

In case you have a concern or query you can always consult an expert & get answers to your questions!

6 people found this helpful

Reduce the Risk

BSc - Dietitics / Nutrition
Dietitian/Nutritionist, Delhi
Reduce the Risk

Reduce the Risk:

Diabetics can take a few measured steps which can reduce the risk of suffering a stroke.

  1. Control extra weight. High abdominal fat leads to an increased production of bad cholesterol, which saturates the blood vessels. This blood gets deposited on the inside of the blood vessels; thus leading to an increased risk of forming blood clots in the body. On the other hand, HDL (good) cholesterol works to remove deposits from your blood vessels. So, maintaining good cholesterol is important to reduce your risk of a stroke.
  2. Follow a heart-friendly diet at home. Some simple steps at home can help you achieve this goal. Make an attempt to control your bad cholesterol with a high intake of fibre-rich foods. There are many daily consumption food items which are a rich source of fibre. Oats, whole-grain breads, including your whole-grain flours and cereals, peas, fruits, and vegetables will increase your routine dose of fibre. Take small steps to gradually increase the amount of fibre in your digestive system.
  3. Quit smoking. Smoking can prove hazardous for people with diabetes. It leads to further clogging of arteries by narrowing down the blood vessel. Consult a doctor to help you quit smoking if you are a chain smoker.
  4. Stay fit, healthy, and hearty. Exercise regularly to pump more blood. The ideal LDL level is less than 100 mg/dl.
  5. Drink responsibly. Limit the amount of alcoholone drink per day for women and two drinks a day for men. Continuously monitor your blood pressure, and take the doctor’s advice to keep it under control if it’s high.
  6. Say no to saturated fats. They raise your cholesterol level. Saturated fats are most commonly found in meats, butter, fatty dairy products, food cooked in coconut or palm oil. Consult a dietician to monitor your daily intake of saturated fat. Also, don’t binge on fast food as they are high in saturated and trans-fats. Also, restrict your appetite of cookies, snack foods, fried foods, baked goods and popcorn, as they are a source of increasing cholesterol level in the body.
  7. Regularly consult your doctor. You need to stay in touch with your doctor regularly to monitor your diet and other lifestyle aspects too. Insulin and other diabetes medications and pre-medications for a diabetic and are important to control your blood sugar levels. However, the effectiveness of these medicines hugely depends on the timing and size of the dose. A regular medical checkup is recommended to avoid any abnormality. Also, other medicines you take to treat conditions other than diabetes may affect your blood sugar level.
3 people found this helpful

Tips To Lower Cholesterol Naturally

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Tips To Lower Cholesterol Naturally

1. Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol.

Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat and low-fat dairy products, palm oil, and coconut oil. If you see partially hydrogenated fat in the ingredient list of a food label, that food has trans fats. Top sources of dietary cholesterol include egg yolks, organ meats, and shellfish.

One type of fat – omega-3 fatty acids – has been shown to protect against heart disease. Good sources are cold-water fish like salmon, mackerel, halibut, trout, herring, and sardines.

To help you translate the above guidelines into daily food planning, here are key guidelines:

Select nonfat dairy foods only, 2 servings daily.

Limit your intake of meat, poultry, and fish to no more than 3.5 to 4 ounces per day. From the choices below, which are listed from best to poor, try to select almost always from the top.

Best choice: omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If you’re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.

Good choice: most other fish, plus shelled mollusks (clams, oysters, mussels, scallops).

Satisfactory choices: crustaceans (shrimp, crab, lobster, crawfish), poultry (white meat, skinless) game meat (bison, venison, elk, ostrich), optimally free-range and grass-fed

Poor choice: red meat (beef, pork, lamb, veal, goat). For all red meat choices, select cuts that are under 30% fat.

Red meats are the least desirable choice because they not only tend to have the highest proportion of saturated fats, they are also higher in heme iron, which likely raises the risk of type 2 diabetes and colo-rectal cancer. Red meats also alter the gut’s microbiome, which recent research indicates may raise cardiovascular disease risk.

2. Eat a lot more fiber-rich foods (especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables).

Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet potatoes and other potatoes, as well as legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas. Vegetables rich in soluble fiber include carrots, brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries, passion fruit, oranges, pears, apricots, nectarines, and apples.

3. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.

Common legumes include lentils, peas, and beans, such as pinto beans, red beans, white beans, and soybeans. They’re full of nutritional riches and are a very healthy, protein-packed alternative to meat. Legumes help lower total cholesterol, ldl cholesterol, blood sugar, and insulin levels, and may even lower cancer risk.

Nuts and seeds have been proven to modestly lower ldl cholesterol levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted, unsalted varieties. To avoid gaining weight, don’t eat more than 1 ounce daily since nuts and seeds are dense with calories (averaging about 175 calories per ounce).

4. Lose as much excess weight as possible.

Losing excess weight is beneficial for all sorts of reasons, from improving your cholesterol profile to preventing diseases epidemic in industrialized societies, including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and many types of cancer.

Do keep in mind that it’s important to limit fat intake, even so-called “good” fats like olive oil, because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.

Note: the above steps contain the key food groups that have cholesterol-lowering properties. The supplements described in tips 5 and 6 may provide additional ldl lowering.

5. Take plant sterol supplements.

Sterols are naturally occurring substances found in plants. A daily intake of 1 to 2 grams of plant sterols has been shown to lower ldl cholesterol levels. Your best choice is supplements, such as cholestoff (by nature made), because they do not have the calories, sugar, trans fats, and/or salt of many foods enriched with plant sterols.

6. Take psyllium (such as metamucil).

Psyllium husks are seed grains sold as a soluble fiber supplement and laxative. Metamucil is the best known brand, but psyllium is also available in less expensive store brands. Studies have shown that 9 to 10 grams daily of psyllium, the equivalent of about 3 teaspoons daily of sugar-free metamucil, reduced ldl levels.

To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15 to 30 minutes before a meal.

type diabetes
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Diet for DM HTN

Diet for DM HTN

Diet plan for DM and HTN

 Food should be distributed into small frequent feeds. The days requirement should be well distributed between the different meals. Skipping a meal or fasting is not really advisable. 

As far as possible, the patient should maintain ideal body weight. Considering the height, weight, activity, age and sex of the individual the days calorie requirement can be calculated. Of the total calories 55-65% should come from cho's 15-20% from protein and the remaining 15-20% from fats. 

General instructions to be followed:

Different cereals contain almost the same amount of cho and so the quantity of cereal consumed should be noted rather than the type consumed. 

Whole grain cereals are better, preferred for their fibre content and satiety value.

Rice gruel if consumed, should be done so by discarding the rice water, and adding hot water. 

When consuming wheat porridge, it is better to have it with pulses than using coconut milk in it. 

Include whole pulses in the diet, soya products help to reduce cholesterol. Sprouted pulses are more nutrious. 

Fish can be included in the diet, in the curry form. Fried fish is the best avoided. Shell fishes like prawns, lobsters etc should be avoided. 

Poultry (without skin) can be used occasionally. Beef, pork, mutton, liver etc should be avoided by cardiac patients. Trim off excess fat (if any) before cooking. 

Egg yolk has to be avoided by individuals with hyperlipidemia. 

Milk and its products need not to be used more than 400 ml/ day. Use skimmed milk whenever possible, otherwise cream has to be removed before consumption. 

Root vegetable like tapioca, yam, potato, colocasia etc are better avoided and if used, should be in moderation instead of cereals.

Include more vegetables (esp. Raw salads and green leafy vegetables) in your diet, as it is rich in fibre which in turn helps to reduce blood sugar and cholesterol levels. Raw salads with sprouted pulses enhances the nutrient composition. 

Fruits are restricted for diabetics and preferably should be consumed as such than having it in the form of juice. Select low calorie fruits from exchange list. 

Cardiac and hypertensive patients can take 3-4 servings of fruits. Whenever possible consume fruits with edible skins eg. Apple. Guava etc. 

Use of coconut and its products must be minimized. 

Cardiac patients need not restrict the intake of tender coconut water, whereas diabetes can only use it occasionally. 

It is better to avoid nuts like badam, peanuts, cashew nuts etc. But occasionally can be used in restricted amounts instead of some other food items so that the calories remain unchanged. 

Sugar and sweet should be avoided by diabetic patients. Low calorie sweeteners can be used in moderation as substitutes for sugar, honey, sweets etc. Cardiac and hypertensive patients should minimize their intake of sugar and sweets. 

Garlic, curry leaves, fenugreek seeds cluster beans, oatbran etc have blood sugar and cholesterol loosing efforts. Ginger, foods in rich with vit- e and b carotene reduces the risk of cardiac diseases. 

Alcohol intake injurious to health, 1 ml of alcohol contains 7 calories. Alcohol can cause hypoglyemia and can increase triglycerides which can be harmful for the heart. 

Cooking oil used should be minimized and may be restricted to 10-15 ml/day. (2-3 tsp). Use cooking methods that require little or no fat. Hidden fat in bakery products and snacks should also be taken into account. 

Preferably use a combination of cooking oils like sesame. Ground nut, sunflower, rice bran, corn oil etc. Use of coconut and palm oil should be maintained at minimum levels. 

Dinner should be enjoyed two hours before retiring. At bed time either diluted milk of fruit can be consumed. 

Include foods from all the different food groups and thus consume a balanced diet. 

Regular exercise is most useful but physical strain after a meal should be avoided. 

Free foods (can be included liberally)

 Thin buttermilk, unsweetened lime juice, jeera water, fenugreek water, raw vegetable salads made of low calorie vegetables, plain clear soups etc. 

Foods to be used in moderation.

Cereals, pulses, dhals, egg white, fish, chicken (skinned) milk and milk products, fruits, coconut, oil etc. 

Foods to be avoided by diabetics. 

Sugar, honey, jaggery, glucose and sweets of all varieties like cake, pastries, jams, jelly, sweetened drinks etc. 

Roots and tubers like potato, tapioca, yam etc

Butter, ghee, dalda and fried preparations. 

Horlicks, bournvita, boost etc

Fruits like jackfruit, banana, mango, sapota etc. 

Dry fruits and nuts

Barley water, rice water etc. 

Cholesterol rich foods (to be avoided by cardiac patients)

Whole milk and milk products

Egg yolk

Shellfishes like prawn, crab, lobster etc. 

Organ meats like kidney, liver, brain etc. 

Chicken, duck with skin. 

Sweet like pastries, ice creams etc. 

Butter, ghee, dalda, coconut oil, palmoil

Fried foods like vada, chips, pappads, samosa etc. 

Alcoholic drinks, creams soups etc. 

Fiber rich foods

Whole wheat, parboiled, sago, oats etc. 


Fenugreek and sesame foods

Vegetables and fruits (with skin)

Fresh coconut etc. 

Sodium rich foods (to be avoided by hypertensive patients)

Salt (avoid extra salt in food and table)

Baking powder, baking soda, ajinomoto etc

Bakery products like biscuits, cakes, pastries, chocolates, bread, bun etc. 

Salted chips, nuts, popcorn etc

Pappads, pickles, dried fish etc

Canned and salt preserved foods

Sauces, soup cubes

Sausages, lobsters, meat and yeast extracts

Carbonated beverages

Readymade foods like cornflakes, noodles, fast foods etc.

Proprietary drinks eg. Horlicks, complan, bournvita etc

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Table of Content

Palm Oil
Nutritional Value of Palm Oil
Health Benefits of Palm Oil
Helps in improving vision
Helps in preventing cardiovascular issues
Helps in reducing the risk of cancer
Helps in providing naturally soft skin
Helps to improve hair growth
Rich In Vitamin K
Richly loaded with antioxidants
Contains unsaturated fats
Contains zero Trans-Fat
Rich in nutrients
Helps during pregnancy
Helps in providing with energy
Uses of Palm Oil
Side-Effects & Allergies of Palm Oil
Cultivation of Palm Oil