Better Health 34 ENG

+ Increase dietary fiber by eating more
vegetables, fruits, dried beans, rice,
and various whole grains. The body
needs at least 25 grams of dietary fiber
per day. Fiber comprises of two types:
- Soluble dietary fiber found in grains
such as oat, bran, dried beans,
vegetables, and fruits. This fiber helps
reduce cholesterol levels and blood
sugar levels.
- Insoluble dietary fiber found in
grains and whole grain bread such
as coarse rice, brown rice, whole
wheat bread, nuts, and certain kinds
of vegetables and fruits. This type
of fiber absorbs water to help the
intestines and digestive system
work efficiently.
Eating a variety of foods will help
you get both kinds of fibers.
+ Avoid consuming alcohol and
sweetened beverages such as those
which increase the level of triglycerides
and excessive energy in the
blood. Keep consumption to fewer
than two standard glasses a day
(one standard glass = 285 ml. of beer,
120 ml. of wine).
+ Limit caffeinated beverages such as
tea or coffee to no more than 2 to 3
cups a day.
What are the sources of
salt in your food?
25%
comes from natural foods,
for example, 100 grams of
onions have 11 milligrams
of sodium.
50%
comes from instant foods,
such as seasoning cubes
for soups, ready-to-eat meat
products such as sausages,
Chinese sausage, and bacon.
Vitamin A (carotene) Vitamin E Vitamin C
Carrots, apricots, pumpkins,
mangoes, amaranth, spinach,
cantaloupes, peaches, broccoli,
water spinach
Soybean oil, safflower oil,
sunflower oil, almonds,
wheat germ
25%
comes from flavoring
foods, such as adding
salt, soy sauce,
and fish sauce.
+ Eat foods containing antioxidants to protect the heart and prevent heart
diseases. Food sources containing antioxidants include:
Tangerines, tomatoes,
oranges, guavas, kiwis,
pomelos, bean sprouts,
cabbage, broccoli, chilli,
limes
Did you know?
The best way to get the maximum
antioxidant effect from garlic is to eat
about five fresh cloves a day. Peel and
air them out for a while before eating.
Garlic prepared in this manner can
help diminish the risk of developing
heart disease.
Tips for dining out
When dining out, those with heart disease should
choose only heart-healthy foods:
+ Avoid deep-fried foods. Instead, choose boiled, roasted,
baked, and steamed foods, such as baked fish, grilled
skinless chicken, and stir- fried vegetables. Request no
added salt.
+ Avoid fatty foods, such as pork ribs, sausages, and
desserts containing coconut milk and cream.
+ Eat fruit instead of sweets. For dessert, choose the less
sweet options without egg yolk, milk, butter, or coconut milk.
Enjoy jelly, fruit salad, green beans in syrup, etc., but only
in moderation.
+ Drink only water, soda water, fresh fruit juice, and
low-fat milk.
+ Ask the waiter about the ingredients used in your order. If
a desired dish has certain ingredients you want to avoid,
ask to substitute or not add that particular ingredient.
For example, chicken fried rice without the egg yolk, or
fish ball noodle soup without the fried garlic oil.
23