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Dr K K Aggarwal

3 diet changes to help lower cholesterol levels (Harvard)

By Dr K K Aggarwal
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If you have high cholesterol (a total cholesterol level of 240 milligrams per deciliter of blood or above), taking steps to lower it can greatly reduce your chances of having a heart attack. For every 10% drop in your cholesterol level, your heart attack risk falls by 20% to 30%.

  1. Choose healthy fats. Avoid saturated fats, which increase unhealthy LDL levels and steer clear of trans fats, which both raise LDL and lower protective HDL. Instead, substitute healthier unsaturated fats found in fish, nuts, and vegetable oils.
  2. Go with whole grains. Whole grain breads, pastas, and cereals help prevent a blood sugar roller coaster and make you feel full longer. Many of these foods contain fiber, which can help lower LDL levels.
  3. Make other healthy choices. Eat more fruits and vegetables. Ideally, substitute these for processed foods and sweets. Choose fat-free milk instead of whole milk. Opt for low-fat yogurt and pick brands that are not loaded with sugar.

Some points to consider for donating blood

By Dr K K Aggarwal
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  • Prepare yourself by having enough fruit juice and water in the night and morning before you donate blood.

  • Avoid donating blood on an empty stomach. Eat three hours before you donate blood. Avoid fatty foods. Eat food rich in iron such as whole grains, eggs, and beef, and spinach, leafy vegetables, orange and citrus.

  • Don’t consume alcohol or caffeine beverages before donating blood.

  • Avoid donating blood for 6 months if you had any major surgery.

Diet is linked to the diabetes epidemic

By Dr K K Aggarwal
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A study published in the journal Diabetes Care, has highlighted the importance of the whole diet rather than focusing on certain foods or food groups that might be beneficial. A diet rich in whole grains, fruits and vegetables (leafy green), nuts and low-fat dairy may help people lower their risk of type 2 diabetes by 15% over 5 years than those who ate the lowest amounts of these foods. Also, a diet which contains high amounts of red meat, high-fat dairy and refined grains like white bread may boost the odds of diabetes development by 18%. Type 2 diabetes is closely linked to obesity and it is well-known that maintaining a healthy weight through diet and exercise reduces the risk of developing the disease. Diet affects diabetes risk independent of a person’s weight.