How to use flaxseeds in your diet

Several readers have queried me regarding flaxseeds and its use in our daily meals. So, let me share with my readers
the benefits of this seed and how it can be included in our diet.

Flaxseeds have gained popularity as being beneficial in treating a variety of diseases from attention deficit
hyperactivity disorder to cancers of breast, prostate and colon, and heart diseases. Although more research is
needed to establish conclusive evidence that flaxseeds may be prescribed for the several more illnesses, one thing
we can be sure – That is, flaxseeds are the highest plant source with omega 3 fatty acids and they are very high in
lignans and mucilages (soluble fibre).

Here is how we can make the best use of flaxseeds.

1. Flaxseeds absorb water 10 to 14 times its weight because of its high fibre content. This behaviour makes it an
effective laxative in those who have constipation, gives bulking effect, reduces hunger in those trying to eat less and
helps in binding with and removing fats and cholesterol. Take one tablespoon of ground flaxseeds mixed with 5 to 10
ounces of water to curb hunger between meals or as a therapy to reduce cholesterol or blood sugar. The high fibre
content also makes flaxseeds a good ingredient in foods that would control blood sugar.

2. Add ground flaxseeds to your salad. The ground form is more digestible and hence it is best used ground.

3. Add to your bowl of cereal or oatmeal to increase the health benefits.

4. Add to soups, lassi, dosa batter, chapatti dough, buttermilk, upuma (after cooking), casseroles, fruit smoothies,
juices or low fat milk or to chutneys.

5. As compared to one tablespoon of walnut oil or canola oil, just one teaspoon of flaxseed oil provides equivalent
alpha linolenic acid that is cardioprotective.

6. One to two tablespoon of flaxseeds or one to two teaspoon of flax seed oil is required a day for adults (over 18
years) to derive its benefits.

7. Ground flaxseeds will lose the nutritive value if exposed to air or sunlight. Therefore, it should be stored in an
airtight container and kept in a dark cool place. It is best to buy whole flaxseeds and grind a little at a time, say
whatever amount is needed for a week and then store it in the fridge.

9. Heat destroys the oil so flax seed oil should be added only to cold foods.

10. When initially starting to use flaxseeds, use small amounts to make sure you are not allergic to it. Pregnant and
lactating ladies and children should consult a physician before opting to include flaxseeds in their diet.

Drinking plenty of water throughout the day when you take flaxseeds is essential. Because of its fibre content,
ground flaxseeds are preferred to flax seed oil and healthier.

If you are a vegetarian, take 2 tablespoons a day. If you are eating fish regularly, then one tablespoon of flaxseeds
will do.

How to reduce cholesterol in the Indian diet

Your husband has been diagnosed with high cholesterol and has been advised to follow a diet low in cholesterol and
saturated fats. Now comes the challenge for the lady of the house – to serve healthy and tasty foods. This is as hard
a task as changing the eating habits acquired over the past years.

It is a wrong notion that the more oil you use in cooking, the tastier the food. If you can follow the tips given below,
your meals can be satisfying and healthy too! And believe me it is worth the change. It is also time to change the
habits of everyone in the house and teach the younger generation about eating healthy.
Foods to restrict/avoid

Rich pastries, doughnuts, croissant, deep fried snacks and sweets, cream, butter, ghee, mayonnaise, shrimps, liver,
sausages, hamburgers, red meats, full cream milk and yogurt, kheer, condensed milk, evaporated milk, all full fat
cheeses, fast foods, coconut oil, palm oil,
Restrict use of coconut milk, dessicated or fresh coconut.

Foods allowed

All kinds of vegetables, in any amount. All kinds of lentils. They contain good amount of protein but no saturated fat.
Whole eggs – 3 times a week and one at a time.Choose chicken (skinned), and all kinds of fish prepared in any way
but not deep fried..Fat free milk and yogurt and low fat cheeses.Fruits – at least 3 in a day. Eat any citrus fruit when
you feel the need for a sweet.Use sesame, mustard, olive, sunflower, soyabean, oil in cooking.
Not more than 2 cups coffee per day.

How to cut down fat and cholesterol in the cooking:

· First of all change the daily menu and opt for foods that need lesser oil, lesser coconut products and no frying.
· Use oats to thicken soups as they do in the MiddleEast.
· Instead of cream or coconut milk, use ground paste of nuts or skim milk. Or even a little low fat paneer ground to a
paste makes the dish both tasty and healthy.
· If you insist on using eggs, use one whole egg and the other only the egg white. Even in baking you may do so
without affecting the texture of the baked product.
· You can cut down on 30 % of the given fat in a recipe and still get a good tasty dish.
· De-skin poultry and remove all visible fat before cooking. If you need to cook red meat, then cook in sufficient
water, chill and skim the fat layer that forms on top. Then continue with the preparation.

Most importantly, exercise - Half hour of walking 3 times per week.