FOODS WHICH POSITIVELY HELP

The fact in a variety of foods which actually lower cholesterol; nature in her wisdom has, as it were come up with the balancers. It's rather like the way dock leaves seemed to grow close to stinging nettles when we were children.

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FATS Oil, lard, butter, margarine, nuts, bacon, cheese and to some degree in meats, eggs, milk. Fats provide heat and energy, and may also be stored as body fat.

CARBOHYDRATES Sugar, tapioca, sago, any flour, syrup, semolina, honey, jam, raisins and other dried fruits, all bread, potatoes, bananas, baked beans. Carbohydrates provide one of the cheapest sources of fuel for the body and may also be built up into fat in the body.

VITAMINS Necessary for the life of the body and its protection against specific deficiency diseases. Main sources are: green vegetables, liver, carrots, fish liver oils, butter, cheese (Vitamin A); margarine, herrings, fish liver oils again (Vitamin D); bacon, oatmeal, green peas (Vitamin B1); yeast extracts such as Marmite, liver (Vitamin B2); and blackcurrants, sprouts, cabbage, cauliflower, watercress, oranges, lemons (Vitamin C). `Fad' diets and one-food-only diets will only bring disappointing results in the long run remember, it is total war on excess pounds.

GRAINS, FRUITS, PULSES AND VEGETABLES are all high-fibre foods. Less protein and more of these foods in the diet will ensure adequate vitamins and mineral traces and a better way of eating. Increased vitality and resilience to illness are the benefits, along with a healthier heart. A high proportion of fibre in the diet will ensure good bowel function, eliminating harmful wastes and improving the metabolism. Whole wheat bread instead of white. Refined flour should be avoided as it has lost almost all its goodness, vitamins and fibre, and a nutrition less, constipating food.

APPLES have a wonderful, harmless cleansing effect `an apple a day.' Eaten raw and with the skin on, they should be part of the daily diet. If possible, make a habit of crunching the whole apple, eating everything except the stalk. It has a detoxifying effect that exceeds even a water fast. Few foods can be relied upon better to clear away the system of impurities and toxins and food sensitivities, and to help the appetite to return to normal when it has been confused by pollution (an evening in a smoked-filled room) or stress. An occasional day or two with nothing to eat but apples will give you a head start for a cholesterol-lowering programmer.

NUTS AND SEEDS too are good for the condition of the heart.
They are rich sources of vitamin E and fibre. Eating more of these, with pulses and vegetables, will result in less reliance on red meats for
protein. They are high in minerals too, especially zinc. I keep a mix in the fridge which is a combination of sesame, pumpkin and sunflower seeds, combined briefly in a food processor in equal quantities. It makes a crunchy topping for porridge, yogurt or stewed fruit, and I sometimes add another equal part of wheat germ for extra vitamin E.

GARLIC AND ONIONS are good for the heart. It's fascinating to notice how many traditionally aphrodisiac foods have a scientifically proven beneficial effect on the heart. Like onion, garlic is an antiseptic and is used to treat intestinal infections. It aids digestion and stimulates bile secretions, which then cause blood cholesterol to be called away to make more bile acids. This use of cholesterol takes it away from the blood, where it can build up and do mischief to the arteries.

OLIVE OIL have always been obvious. The girl on the olive oil tin sums it up-epitomizing good health with her shining black hair, golden skin and laughing mouth. An increasing interest in olive oil has led specialists in many fields of the medical professional to research the nutritional qualities of olive oil. This has brought to light the beneficial effects that it has on bone growth and brain development in both unborn and newborn babies.

YOGURT is a wonder food, high in vitamins, protein and calcium and low in fat and calories. It is a versatile and invaluable food, being easily digested by young and old, marvelous on its own or as a basic ingredients in countless dishes. It is difficult to exaggerate the good qualities of yogurt. Yogurt is of immense value on a cholesterol-lowering diet as a substitute for cream or sour cream. Because yogurt is usually made from low fat skimmed milk, and because the bacteria in yogurt converts the lactose in the milk to lactic acids, it contains fewer calories than whole milk and is an excellent food for slimmer. Natural yogurt contains more of the B vitamins thiamine and riboflavin than does milk, and also more protein.

WATER is one important life-giving element that we hardly give a thought to. Over half of our body weight is water. Water irrigates and flushes impurities away, regulates body temperature and has many other essential functions, such as aiding the digestion of food.

MINERALS Present in varying quantities in many foods and essential for the regulation of certain body processes, and growth. A good average diet will include sufficient minerals, but it is worth remembering that liver and kidney have high iron content (required in making red blood cells) and whitebait, cheese, milk and sardines have high calcium content (good for teeth and bones). Try to eat liver once a fortnight.

PROTEINS Found in meat, fish, eggs, poultry, cheese, game, offal, bacon, milk; vegetable protein found in soy flour, peanuts, and flour. Protein is needed every day to provide `fuel' for growth and repair of tissues.

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