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Overview

Benefits of Palm oil And Its Side Effects

Palm oil is used for frying in many countries especially in Asia. Although it has numerous health benefits, the side effects too are equal in number which cannot be ruled out. The oil palm tree is the supplier of Palm oil. The other names given to this particular oil is African Palm Oil and Crude Palm Oil Palm.This oil, primarily constitutes of Beta-carotene, Vitamin E and saturated & unsaturated fats. It contains as much saturated fat as butter. But this oil helps prevention of deficiencies like Vitamin A and also fights cancer and brain diseases due to aging. It facilitates in treating malaria, high blood pressure, and controlling high cholesterol. Palm oil is used for increasing the metabolic rate in human body and helps in weight loss too. Palm oil is a common cooking ingredient in the tropical belt of Southeast Asia, Africa, and some parts of Brazil.

Benefits of Palm oil And Its Side Effects

Table of Content

Palm oil
Nutritional Value of Palm oil
Health Benefits of Palm oil
Treating Pancreatic Cancer
Provides Antioxidants
Brain Health
Necessary Nutrition
CHD (Coronary Heart Disease) Risk Reduction
Anit Cancer & Anti-inflammatory Properties
Supports Healthy Pregnancy
Increases shelf life of food items
Reduction in Blood Pressure
Prevents Cardiovascular Ailments
Improves Vision
Improves Skin
Uses of Palm oil
Side-Effects & Allergies of Palm oil
Origin And Cultivation of Palm oil

Palm oil

In medical history, saturated fats are supposed to be one of the most detrimental factors in line to the functioning of a human heart. These kinds of saturated fats are usually not recommended for daily consumptions. Palm oil in Portuguese is known as dende oil. Dende oil is derived from mesocarp which is the reddish pulp of the fruit of the oil palms. It is also extracted from the American oil palm Elaeis Oleifera and Maripa pal Attalea Maripa but to a lesser extent in comparison to the former.With the human rights violations act coming in place, Palm oil production is being held responsible as corporations are often said to be removing indigenous people forcefully and also vacating rural communities from their lands. The worlds’ leading causes for rainforest destruction has now been attributed to Palm Oil production in recent times.

Nutritional Value of Palm oil

While it is said to be an edible vegetable oil, palm oil is semisolid at room temperature and has one of the few highly saturated vegetable fats. This oil constitutes of Beta-carotene, Vitamin E and saturated & unsaturated fats. Invariably, Palm oil is loaded with phytonutrients like Sterols which contain campesterol, stigmasterol and sitosterol. Caroteniods which have alpha-,beta-, and gamma- carotenes, water soluble antioxidants and flavonoids which are very powerful and last but not the least it has Vitamin E in good portions.

Health Benefits of Palm oil

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

Treating Pancreatic Cancer

Due to its resistance to therapies and aggressive behavior, pancreatic cancer is one of the leading causes of cancer related deaths. Tocotrienols which are the naturally occurring members of Vitamin E family are supposed to be the most bioactive compound against pancreatic cancer.

Provides Antioxidants

Contains vegetable fats which is naturally saturated: The carotenoids and tocotrienolsin particular, are proven to confer many health benefits such as potent cardio protection, neuro protection and skin nutrition. Vitamin E acts as an antioxidant that protects lipid from peroxidation and helps quench free radicals.

Brain Health

Improves Energy Levels and 1: Research shows that Tocotrienolswhich are members of the Vitamin E family supports brain health. This is done by triggering and increasing blood circulation via collateral arteries especially to the area of the brain that suffered a stroke.

Necessary Nutrition

With the kind of dietary habits that our growing children have, there often is a short fall of optimum nutrition for their growing years. The in-take of highly processed foods which entails to have the highest sugary carbohydrates is to be treated as the highest threat to our healthy being. In such a scenario, palm oil facilitates to provide the most needed calories for so many people around the world who top the list of malnutrition.

CHD (Coronary Heart Disease) Risk Reduction

The consumption of palm oil is relatively neutral to total cholesterol blood and has shown to increase High Density Lipoprotein which is one of the beneficial cholesterol for the human heart. While this was highlighted in the NUS study, it showed that LDL/HDL cholesterol was not just maintained but was further improved. Thereby contributing to lowered risk of Coronary Heart Disease.

Anit Cancer & Anti-inflammatory Properties

The Tocotreinols in palm oil have shown to consist of the ability to have Anti-cancer, Anti-oxidant and cholesterol lowering elements.

Supports Healthy Pregnancy

Considerable quantities of Vitamin A, D, and E are found in palm oil, and while our body cannot retain these vitamins naturally, it becomes invariably necessary to consume them though our diet intakes. The saturated fatty acid that is most abundant in palm oil which is distributed throughout our body is in human breast milk. Palm oil prevents the vitamin deficiencies in children and pregnant woman.

Increases shelf life of food items

Food manufacturers choose palm oil because it has a distinctive quality, it requires very little or basically no hydrogenation, and lengthens the shelf life of edible products. In comparison to unsaturated oils that often have either higher market prices or they require additional processing

Reduction in Blood Pressure

The antioxidant supply that is found in palm oil has also come to be known as preventing neurological degeneration. This is done by stopping free radicals that damage the nerve and brain tissues, and promote circulation. This in-turn increases protection against diseases like Alzeimer’s, dementia, Parkinson's, and many other mental conditions.

Prevents Cardiovascular Ailments

Despite higher content of trans-fatty acids (TFA), polyunsaturated margarines and related fat formulations were substituted to healthy alternatives to saturated 'tropical oils'. Harvard researchers endorsed nearly 30,000 American cardiac related casualties to the switch from the tropical oils to trans-fatty acids. By the end of it Trans fats are now being banned from our foods and the palm oil replaced being the most suitable and sustainable oil.

Improves Vision

One of the prime components of palm oil is Beta-carotene which is an extremely good component in boosting hormonal balance and improving energy in the body.

Improves Skin

Vitamin E acts as an antioxidant that protects lipid from peroxidation. This helps in curbing the free radicals in the skin. Beta-carotene and alpha-carotene are some carotenoids that are available in Palm oil. This is a natural plant source of carotenes in line with retinol Vitamin A equivalents. It provides 7000 retinol equivalents per 100 Gms which is 17 times as much beta carotene that is sourced from carrots.

Uses of Palm oil

The food industry is mainly benefited by the usage of palm oil. It is used as a cooking oil, non-dairy creamers and ice cream and in the manufacture of margarine. It is also used in products where animal fats are unacceptable on religious grounds. Palm oil has a high resistance to oxidation and therefore a long shelf life hence it is used extensively in all the processed foods.

Side-Effects & Allergies of Palm oil

The naturally saturated vegetable fats that constitute palm oil facilitate in the increase of Low Density Lipoprotein cholesterol levels in human body. This clogs the arteries which results in cardiac arrests. Palm Oil production is considered an environmental hazard as it is a major cause of global warming and changes in the overall climatic conditions. This happens while the land outside is cleared using fire and evacuating the habitats in the vicinity. The smoke of these agricultural fires, are filled in the air for long weeks and sometimes months too. One of the major reasons of orangutan extinction is being attributed to the production of Palm oil. Orangutans have lost out on their primary tropical rainforest which has resulted in cutting off their population from each other.This has left them in genetic and reproductive isolation.The naturally saturated vegetable fats that constitute palm oil facilitate in the increase of Low Density Lipoprotein cholesterol levels in human body. This clogs the arteries which results in cardiac arrests. Palm Oil production is considered an environmental hazard as it is a major cause of global warming and changes in the overall climatic conditions. This happens while the land outside is cleared using fire and evacuating the habitats in the vicinity. The smoke of these agricultural fires, are filled in the air for long weeks and sometimes months too. One of the major reasons of orangutan extinction is being attributed to the production of Palm oil. Orangutans have lost out on their primary tropical rainforest which has resulted in cutting off their population from each other.This has left them in genetic and reproductive isolation.The naturally saturated vegetable fats that constitute palm oil facilitate in the increase of Low Density Lipoprotein cholesterol levels in human body. This clogs the arteries which results in cardiac arrests. Palm Oil production is considered an environmental hazard as it is a major cause of global warming and changes in the overall climatic conditions. This happens while the land outside is cleared using fire and evacuating the habitats in the vicinity. The smoke of these agricultural fires, are filled in the air for long weeks and sometimes months too. One of the major reasons of orangutan extinction is being attributed to the production of Palm oil. Orangutans have lost out on their primary tropical rainforest which has resulted in cutting off their population from each other.This has left them in genetic and reproductive isolation.

Origin And Cultivation of Palm oil

The naturally saturated vegetable fats that constitute palm oil facilitate in the increase of Low Density Lipoprotein cholesterol levels in human body. This clogs the arteries which results in cardiac arrests. Palm Oil production is considered an environmental hazard as it is a major cause of global warming and changes in the overall climatic conditions. This happens while the land outside is cleared using fire and evacuating the habitats in the vicinity. The smoke of these agricultural fires, are filled in the air for long weeks and sometimes months too. One of the major reasons of orangutan extinction is being attributed to the production of Palm oil. Orangutans have lost out on their primary tropical rainforest which has resulted in cutting off their population from each other.This has left them in genetic and reproductive isolation.The naturally saturated vegetable fats that constitute palm oil facilitate in the increase of Low Density Lipoprotein cholesterol levels in human body. This clogs the arteries which results in cardiac arrests. Palm Oil production is considered an environmental hazard as it is a major cause of global warming and changes in the overall climatic conditions. This happens while the land outside is cleared using fire and evacuating the habitats in the vicinity. The smoke of these agricultural fires, are filled in the air for long weeks and sometimes months too. One of the major reasons of orangutan extinction is being attributed to the production of Palm oil. Orangutans have lost out on their primary tropical rainforest which has resulted in cutting off their population from each other.This has left them in genetic and reproductive isolation.The naturally saturated vegetable fats that constitute palm oil facilitate in the increase of Low Density Lipoprotein cholesterol levels in human body. This clogs the arteries which results in cardiac arrests. Palm Oil production is considered an environmental hazard as it is a major cause of global warming and changes in the overall climatic conditions. This happens while the land outside is cleared using fire and evacuating the habitats in the vicinity. The smoke of these agricultural fires, are filled in the air for long weeks and sometimes months too. One of the major reasons of orangutan extinction is being attributed to the production of Palm oil. Orangutans have lost out on their primary tropical rainforest which has resulted in cutting off their population from each other.This has left them in genetic and reproductive isolation.

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), M.sc 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)
Ayurveda,
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. 3.eat 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!

538 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.
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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

Homeopath,
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. 

Pulses

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
Treating Pancreatic Cancer
Provides Antioxidants
Brain Health
Necessary Nutrition
CHD (Coronary Heart Disease) Risk Reduction
Anit Cancer & Anti-inflammatory Properties
Supports Healthy Pregnancy
Increases shelf life of food items
Reduction in Blood Pressure
Prevents Cardiovascular Ailments
Improves Vision
Improves Skin
Uses of Palm oil
Side-Effects & Allergies of Palm oil
Origin And Cultivation of Palm oil