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- Also considered good for the heart but should be taken within limits:Alcohol and dark chocolate-Low amounts reduce heart disease. Red wine and dark chocolate have lots of antioxidants known as flavonoids, which cut down blood cholesterol. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments. All alcohol raises the "good" cholesterol but white wine, liquor & factory beer are nutritionally a bit like sugar or white bread, lacking micronutrients.
Caution:-Alcohol increases the risk of some cancers, liver disease and traffic accidents. If you wish to take alcohol, do so within limits (not more than 2 drinks a day for men and one per day for women) and preferably with a meal (dinner) not before. Avoid alcohol if there is any risk of alcoholism, or when pregnant
- Don’t consume excess salt. Limit it to less than 6g/d (Remember, even natural foods contribute up to 2g/d).
- Avoid simple sugars (high Glycemic index)
- Reduce saturated fats (mostly animal fats and some plant oils)
- If you are a non-vegetarian, prefer fish to fowl and fowl to flesh. Fish are especially rich in omega 3 fatty acids.
If you are a vegetarian, ensure adequate intake of foods that will contribute to omega 3 fatty acids like flaxseed, mustard seed, wheat germ, some melon seeds, walnuts and some green leaf vegetables.
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