Trans fat
Trans fat or partially hydrogenated vegetable oil
Consuming Trans-fat is the leading cause of death in USA. It may increase the risk of coronary artery disease by raising the levels of low density lipoprotein (LDL) & lowering the good (HDL) cholesterol. Tran’s fat is made by adding hydrogen to vegetable oil through a process called hydrogenation which makes the oil less likely to spoil, stays fresh, having a longer shelf life, feels less greasy & enhances flavor. Our body recognizes Trans-fat as saturated oil. Commercially labeled food such as crackers, cookies, cakes, doughnut, French- fries may contain shortenings' & some margarine can be high in Trans-fat. High level in LDL is major risk for the the arterial disease can cause dangerous accumulation of fatty deposits on the walls of the arteries (plaque) can reduce the flow of blood or blocking the flow- causing chest pain; increased triglyceride causes hardening the arterial wall (arteriosclerosis) - causes stroke or heart attack. It also causes inflammation, when body responds to the damaged wall. If an adult person consumes 2000 calories a day, no more that 1% of the daily diet should have Trans fat. Naturally occurring Trans-fat found in fatty part of meat & dairy products.
Fishmongers selling fish in market Artificial Trans-fat comes from food that contains partially dehydrogenated oil & is formed when hydrogen is added to the liquid oil turning into solid fat as it's inexpensive. In USA Trans-fat intake is significantly decreased now a days as result of increase awareness of it heath effect. Budget conscious shoppers might be tempted to buy the cheapest brand of pastry, pie, microwave popcorn, but it might increase Trans-fat but loaded with empty calories. Food contain variety of fruits, vegetables ,grain (whole grain products-bran), fat- free & low- fat- dairy- product, legumes, poultry, lean meat, fresh oily fish like salmon should be taken at the same time avoiding eggs, specially the yolk- which is high in cholesterol.
Obesity is number one cause of heart block. Bitter squash which is karela is good vege for heart . More bitter, the better. A cup of Lemon juice if taken raw every day in the morning without salt & sugar believed to cut good amount of fat. For weight watchers to keep their wt in check, keep the wt machine near the freezer then you know how much you can afford to eat. Try eating organically grown delicious produce - pesticide free, chemical free like green vegies, seasonal fruits, a bowl of fresh salad which is loaded with anti oxidants, enzymes & vit C; lettuce & also eggs (from home grown chicken if possible). Avoid canned or persevered or frozen food as much as possible.
Walnuts like any other tree nuts (hazel nuts, cashews, macadamia, pecans, pine nuts ) are good to take 1.25 ounces a day ( half a cup), 1 ounce or 7 shelled walnuts, a good source of fiber & monounsaturated fat, omega 3 fatty acid, copper, potassium, calcium, magnesium but low in salt, has anti inflammatory, antioxidants capabilities, good for heart health, lowering BP, lowering total cholesterol & type 2 Diabetes. Lard- shortening is a pig fat, a triglyceride composed of 3 fatty acid used in baking in many restaurants in western European countries, making the baking crust more flakier then those made of butter.
Cooking oil There are number of vegetable oil which is obtained from the plant source includes : margarine; butter ( 81 gms in 100 gm of total fat, 159 degree C- smoking point); canola oil (oil from corn grain, I use it in USA ); olive oil (popular in Italian cooking); coconut oil- used in Sri Lankan cooking; peanut oil ; palm oil; safflower oil; sesame oil; soya bean oil (100 gm of total fat in 100 gm, 257 degree C - smoking point; widely used in BD}; mustard oil (high in saturated fat); sunflower oil; walnut oil . Grape seed oil (expensive, high smoking point, low in fat) – choosing the right kind of oil, using it in moderation while cooking if possible using as less as possible certainly minimizes the risk of getting a blocked artery.
Include Small Dry Fish In Your Diet which is high in protein & B-vitamins a good source of calcium and phosphorus – 2 nutrients that are essential for nerve and heart functions as well as the development of strong bones and teeth. ...Contain Vitamin D. Great source of Iron and Zinc. “Cardiac diet” is an unofficial term for a heart healthy diet. This is a plan to eat plenty of nutrient-rich foods—fruits and veggies, whole grains, lean poultry and fish. And it also means avoiding saturated fats, trans fats, and excess sodium and sugar.
Fish oil- The omega-3 fatty acids found in fish oil are known as “good fats.” They are vital for human health and well being. Fish oil can be obtained from eating fish or by taking supplements. Fish that are rich in the beneficial oils known as a omega -3 fatty acids found in Mackerel, tuna, salmon, blue fish, anchovy, herring, trout. They provide about 1 gm of omega 3 fatty acids in about 3.5 ounces of fish. It is a polyunsaturated fat which is not produced in the body but found in fish & plants. Crucial components found in plants source i.e. nuts , seeds which lowers the elevated triglycerides which is harmful to the body , it helps in RA i.e. stiffness & joint pain, heart deceases, brain development - helps in dementia or memory. Fish sources are - anchovies, herring, Michael, salmon, trout, tuna but fish may be contaminated by how it was grown like too much fatty fish may have high level of mercury. Plant source are- walnut, flax seed, canola oil, soybean oil- it regulates blood clotting, keep heart beating in a regular rhythm, prevents inflammation, lowers BP, improves blood vessel function, lowers cholesterol & triglycerides. Eskimos in Greenland have lower cholesterol level in their blood as they consume high fat from fish like eating sharks. 2 servings / week fish is good , if it is increased the amount like 3 servings /day or 3 gms /day of fatty fish, side effects will be high risk of hemorrhage , stoke, or rupture of blood vessels in the brain. In addition to fish oil , my dad's every day used to take garlic pill is an herb has medicinal value to prevent heart related illness, lowers cholesterol, lowers BP.
Probiotics are the bacteria that help maintain the natural balance of organisms (micro flora) in the intestine. There are 400 types of probiotic bacteria which reduces the growth of harmful bacteria & promote healthy digestive system. Lactic acid bacteria is the largest group of probiotic in the gut. It prevents diarrhea, gas, cramps caused by antibiotics -also post surgical patients receiving strong antibiotics to combat infection. It prevents diarrhea, gas cramps caused by antibiotics. Decrease in beneficial bacteria may cause vaginal yeast & urinary tract infection, Probiotics also control inflammation. In USA there number products are sold as Probiotics in gel- tablet, capsule & in liquid form. I would like to add three more essential oil used for medical purpose, aroma therapy & dental pain. 1. Eucalyptus oil is an essential volatile oil from the leaf eucalyptus. Diluted oil taken my mouth for fever, helps loosen the cough, respiratory tract infection, Asthma. It is also applied to the skin as a aroma therapy , relieves joint pain, relieves stress.
Pics Lf to rt 1. Black seeds, 2. clove oil. 3 fish oil, 4. French fries -commercial use of French fries fried in vegetable oil loaded with trans fat. Eucalyptus oil is commonly steam distilled from the leaves , highly flammable , natural disinfectant & pest detergents. It should be stored in a dark bottle, kept in a cool place out of sunlight. 2. Clove oils- an essential oil , natural analgesic / antiseptic used in dentistry- home remedy for dental pain & toothache, sore gum, removes bad breath. 3. Black seed oil - An amazing herb black seed oil has spicy pungent flavor is freshly cold pressed ( first pressing) using the highest quality of genuine organic Nigella Sativa seeds. It has anti bacterial & anti mitotic effect used for inflammation, fungi infection & anti histamine like effect.
For BDese – eating rich food in moderation like polao- korma- roast which is made of ghee, refrain from eating stale or rotten food instead try eating fresh or half boiled vegetable adding less spice, lean meat, fresh fruit salad, small fish. Recently I am boycotting egg for high cholesterol. Jog or brisk walk for half an hour daily ,those who have crossed 40 & make it part of your life. This piece of article is for those who are 40 plus , also for the weight watchers suffering from high cholesterol, high blood pressure or heart disease. How to save your heart 1. Should: never expect, never demand, never assume. Know: your limits, where you stand, your role. Don't : get affected, get jealous, get paranoid. Just go with the flow & stay happy.
Healthy fresh home- made , home- grown food 
Information collected from the local library, photos from the internet
