Oils that stop heart attack

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Cardiovascular diseases, including heart disease and stroke, are the world’s number one killers, claiming 17.5 million lives a year globally.

In an exclusive with Dr. Manoj Kumar, Associate Director and Head- Cardiac Cath Lab, Max Super Specialty Hospital, we find out about cooking oils and common mistakes.

What are the best oils to use for cooking and which is the safest variety to use?

According to the National Institute of Nutrition India, our diet should consist of 15-30 percent fats.

One must remember that not all oils are suitable for high-temperature Indian cooking. Using oils such as olive oil (especially extra-virgin) are not recommended for deep frying food items such as samosas and pakodas. The reason for this is that on over-heating these oils lose their nutritional qualities and produce harmful by-products. Alternatively when used in salads as a dressing, the oil does wonders in helping protect the heart. Similarly, sunflower, coconut, mustard oil all have a good heat endurance and can be used for deep-frying. So the choice of oil must be customized for the food you are looking at cooking.

Different oils are suitable for different cooking conditions and people for instance: Sunflower oil though a good source of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids is not recommended for diabetic patients since it may increase sugar levels. Canola, avocado, and almond oil are considered good for the heart because they contain healthy fats. However, combining different oils in one’s diet is ideal

What are the common oil mistakes that people in India make?

The first thing a large section of people are unaware of is that most oils are not meant to be used for cooking at high temperatures. Over-heating oil causes oxidation that leads to the formation of carcinogens, an unhealthy compound. It also demolishes the good nutritional qualities of the oil. The best way to avoid this is to watch the color of the oil. The change in the color of the oil is a crucial sign that indicates that it has started to degrade due to the heat.

For instance, extra virgin olive oil is not suitable for deep frying or cooking any food product. It should solely be used for dressing or making dips. Most are unaware about this fact and continue to use oils that seem healthier for normal high heat Indian cooking thereby causing more harm than good.

Another mistake that people often make is that they try and eliminate fats completely from their diet. An ideal diet should consist of 15-30 percent fats, and edible oils are one of the major contributors of dietary fats. Instead of eliminating oil completely from one’s diet, smart oil choices must be made.

In addition to this, people must get out of the habit of reusing cooking oil. Reusing oil can create free radicals, which cause ailments in the long run. These free radicals can be carcinogenic i.e. can cause cancer and also atherosclerosis that can lead to an increase in bad cholesterol levels, blocking the arteries. If one must re-use oil, then they must make sure the leftover oil from cooking or frying is cooled down and then transferred into an airtight container through a strainer/cheesecloth. This will remove any food particles in the oil as they spoil the oil much sooner than expected. In addition to this, the color and thickness of the oil must be checked. If the oil is dark in color and is greasy/sticky than it must not be re-used.

People must also be aware that oil can get spoilt. If upon heating the oil is smokey much before than expected, the time has come to discard it it may have accumulated HNE which is a toxic substance that has been associated with a number of diseases including Parkinson’s, Alzheimer’s, stroke, liver disease, etc.

A sample of a healthy diet to protect the heart?

Consuming certain foods can double your heart disease risks, and it is often tough to change one’s eating habits. It is important to control your portion size, a small plate or bowl can help control the portions one consumes. Consuming larger portions of low-calorie and nutrient-rich foods like, fruits and vegetables and reducing the quantity of food items which are high in trans fat, sodium and sugar content can go a long way in protecting the heart. One must understand the difference between good fat and bad fat to minimize the risks of heart disease. A few heart friendly diet practices include:

– Eating more fruits and vegetables as they are low in calories and rich in dietary fibers
– Reducing the consumption of red meat is important for heart patients
– Opting for a sodium and sweet controlled diet since diabetes and hypertension both lead to coronary heart disease
– Low calorie and high nutrient food must be consumed to keep obesity under check. Obesity is again a major influencer in early incidence of heart disease
– People must limit the consumption of pre-packaged and canned food as they contain high levels of trans fats and salt content
– Whole grain products are regarded as a great source of fiber that plays a major role in regulating blood pressure and heart health. One can easily increase the amount of whole grains in their diet by making simple substitutions for refined grain products.
– A lucid way to add healthy fat and fiber to your diet is by consuming ground flaxseed. Flaxseeds are high in fiber and omega-3 fatty acids, it also aids in lowering cholesterol in some people.
– Vanaspati ghee – a partially hydrogenated vegetable oil used widely as a cheaper substitute for ghee in India must be consumed with caution given its high trans fat levels.
– A combination of heart-healthy oils such as olive, canola, vegetable and nut oil must be consumed
– Alcohol intake should be reduced as it can further increase heart disease risks

Source- TOI

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  159. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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  161. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

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  169. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  174. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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  182. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

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  185. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  195. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

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  197. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  199. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  200. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  201. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  203. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  204. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  205. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  208. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  210. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

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  212. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  217. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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