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Dr K K Aggarwal

Add fiber to the diet only slowly

By Dr K K Aggarwal
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Fiber is a plant substance that is required for a healthy diet. Lots of fiber is needed each day to help reduce the risk of heart disease, improve digestion, prevent constipation and maintain a healthy body weight.

Fiber can be found in fruits, whole grains and vegetables. Most adults should eat at least 20 to 35 grams of fiber every day; though the doctors say most people only eat about half as much. It’s best to slowly increase the fiber in your diet instead of piling it on all at once. A sudden increase in fiber intake can cause abdominal discomfort.

Fiber intake should be at least 14 grams per 1000 calories daily; higher fiber intake may improve glycemic control. Saturated fat should be less than 7 percent of calories and there should be minimal trans fat. Total cholesterol should be less than 200 mg daily.

There is an average fall of 1.2/1.3 mmHg blood pressure with average 10 gram intake of fiber.

Certain soluble fibers (psyllium, pectin, wheat dextrin and oat products) reduce bad LDL cholesterol. Every gram increase in soluble fiber reduces LDL cholesterol by an average of 2.2 mg/dL. The message is incorporation of greater amounts of fiber, in which carbohydrate is derived from unprocessed whole foods.

Add fiber to the diet only slowly

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Add fiber to the diet only slowly

Fiber is a plant substance that is required for a healthy diet. Lots of fiber is needed each day to help reduce the risk of heart disease, improve digestion, prevent constipation and maintain a healthy body weight.

Fiber can be found in fruits, whole grains and vegetables. Most adults should eat at least 20 to 35 grams of fiber every day; though the doctors say most people only eat about half as much. It’s best to slowly increase the fiber in your diet instead of piling it on all at once. A sudden increase in fiber intake can cause abdominal discomfort.

Fiber intake should be at least 14 grams per 1000 calories daily; higher fiber intake may improve glycemic control. Saturated fat should be less than 7 percent of calories and there should be minimal trans fat. Total cholesterol should be less than 200 mg daily.

There is an average fall of 1.2/1.3 mmHg blood pressure with average 10 gram intake of fiber.

Certain soluble fibers (psyllium, pectin, wheat dextrin and oat products) reduce bad LDL cholesterol. Every gram increase in soluble fiber reduces LDL cholesterol by an average of 2.2 mg/dL. The message is incorporation of greater amounts of fiber, in which carbohydrate is derived from unprocessed whole foods.

Five cholesterol friendly foods

By Dr K K Aggarwal
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1. Oats give you 1 to 2 g of soluble fiber.

2. Beans are rich in soluble fiber. They also take a while for the body to digest.

3. Nuts: Eating 2 ozs of nuts a day can slightly lower LDL, on the order of 5%.

4. Foods fortified with sterols and stanols gum up the body’s ability to absorb cholesterol from food. Getting 2 g of plant sterols or stanols a day can lower LDL cholesterol by about 10%.

5. Fatty fish. Eating fish 2 or 3 times a week can lower LDL cholesterol.

Five cholesterol-friendly foods

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Five cholesterol-friendly foods

1. Oats give you 1 to 2 g of soluble fiber. 2. Beans are rich in soluble fiber. They also take a while for the body to digest. 3. Nuts: Eating 2 ozs of nuts a day can slightly lower LDL, on the order of 5%. 4. Foods fortified with sterols and stanols gum up the body’s ability to absorb cholesterol from food. Getting 2 g of plant sterols or stanols a day can lower LDL cholesterol by about 10%. 5. Fatty fish. Eating fish 2 or 3 times a week can lower LDL cholesterol.

All diabetics should have their cardiac examination done as cardiovascular disease accounts for 65% of deaths in patients with type 2 diabetes.

Intensive and aggressive management of diabetes can reduce the risk of getting future heart attacks. As per the new guidelines, all patients with diabetes should have a blood pressure below 120/80 mmHg and fasting blood sugar lower than 90 mg%. The ABC of diabetes management is to keep abdominal circumference lower than 32 inches in women and lower than 35 inches in men, blood pressure lower than 120/80 mmHg and LDL cholesterol less than 100 mg%.

Add Fiber To The Diet Only Slowly

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Filed Under Wellness | Tagged With: , , | | Comments Off on Add Fiber To The Diet Only Slowly

 

Fiber is a plant substance that is required for a healthy diet. Lots of fiber is needed each day to help reduce the risk of heart disease, improve digestion, prevent constipation and maintain a healthy body weight.

Fiber can be found in fruits, whole grains and vegetables. Most adults should eat at least 20 to 35 grams of fiber every day; though the doctors say most people only eat about half as much. It’s best to slowly increase the fiber in your diet instead of piling it on all at once. A sudden increase in fiber intake can cause abdominal discomfort.

Fiber intake should be at least 14 grams per 1000 calories daily; higher fiber intake may improve glycemic control. Saturated fat should be less than 7 percent of calories and there should be minimal trans fat. Total cholesterol should be less than 200 mg daily.

There is an average fall of 1.2/1.3 mmHg blood pressure with average 10 gram intake of fiber.

Certain soluble fibers (psyllium, pectin, wheat dextrin and oat products) reduce bad LDL cholesterol. Every gram increase in soluble fiber reduces LDL cholesterol by an average of 2.2 mg/dL. The message is incorporation of greater amounts of fiber, in which carbohydrate is derived from unprocessed whole foods.