The basics of a healthy diet

Olive oil, cereals, pulses, oily fish, fruits, vegetables… what makes them so important in our diet?
Good health is the foundation of beauty, and a healthy diet is the foundation of good health. By watching our diet to ensure it includes certain foods, we can make sure that the foundation is as sound as possible, as well as preventing certain illnesses and slowing ageing.
Many studies indicate that the Mediterranean diet – and some of its key foods in particular – can serve as a solid basis from which to plan your diet.
Here we take a look at some of those ingredients and the health and nutrition aspects that make them the mainstay of a healthy diet:
Olive oil ?
Containing monounsaturated oleic acid, olive oil lowers bad cholesterol (LDL) and strengthens good cholesterol (HDL). What’s more, the high fatty acid content reduces blood hypercoagulability – a tendency for the blood to clot too quickly – thereby lowering the risk of thrombosis, arteriosclerosis – hardening of the arteries – and heart attack.
Garlic ?
Small in size, but an essential ingredient in many dishes, garlic is rich in vitamins A, B and C, as well as certain minerals, including potassium; this means it helps lower blood pressure, and is an excellent diuretic. It’s rich in fibre, too, and is an effective anti-rheumatic. But that’s not all: it also helps reduce LDL cholesterol, and regular consumption appears to decrease the incidence of stomach cancer and lung cancer.
High in flavonoids, onions helps reduce the risk of heart disease. They also promote blood sugar control and reduce LDL cholesterol levels, as well as having diuretic and expectorant properties and helping to lower blood pressure.
Nutritionists consider this group, which includes rice, pasta, bread and corn, irreplaceable in a balanced diet. Cereals add complex carbohydrates to the diet, and are a good source of energy. They also provide lots of fibre, and contain vitamins, especially from the B and E groups. Remember that it’s ‘wholemeal’ cereals we’re talking about here, as it contains the full nutrients of the cereal rather than the less beneficial subset available in refined and processed varieties.
The balance of amino acids in eggs allows the body to use them to form cells, which is why doctors consider their protein to be of particular importance. ?
Legumes (pulses)
Lentils, chickpeas, peas and beans (fresh and dried), are high in proteins and carbohydrates and are irreplaceable in a balanced diet. They are best eaten together with cereals, as the combination provides an almost perfect protein. ?
Studies show walnuts to be useful in reducing the risk of cardiovascular disease. A word of warning though: their high calorie count means they should not be eaten in excess. ?
Oily fish
Polyunsaturated fatty acids from the Omega family 3 are the key to the importance of oily fish in our diet, as they help protect against heart disease. Nutritionists recommend their inclusion four or five times a week in small amounts (100 to 200 grammes is sufficient per portion). The group, which includes tuna, salmon, mackerel, anchovies and sardines, also contributes useful minerals, especially iodine and calcium. ?
Vegetables and salads?
Along with its known antioxidant properties that help to slow skin aging, carotene or provitamin A helps protect against cancer of the lung, oesophagus and larynx. Salads and vegetables are rich in vitamin C, too, of course, as well as folic acid, mineral salts and fibre, all of which play an important role in a healthy diet.


Courtesy of

Related News

Eating fried foods linked to anxiety and depression : study reveals

Health Desk : No one ever claimed that fried foods were healthy, but a new research suggests that the humble chippie may actually be having a negative impact on our mental health, with fried foods being associated with higher rates of anxiety and depression. What’s more, the mental effect of fried food was allegedly ... Read more

Cancer, heart disease vaccines ‘ready by end of the decade’

Health Desk : Millions of lives could be saved by a ground-breaking set of new vaccines for a variety of conditions, including cancer, experts have said. According to a major pharmaceutical company, vaccines for cancer, cardiovascular, autoimmune, and other conditions will be available by 2030, The Guardian reported. Studies into these vaccinations are also ... Read more

‘Cultural therapy’ for mentally ill patients!

The Pabna Mental Hospital is the first research site for DU’s theater and performance studies students Health Desk : A group of theater and performance studies students from Dhaka University began conducting research at Pabna Mental Hospital, on the use of ‘culture therapy’ to treat patients with mental illness. Five departmental students — Fazle ... Read more

Caesarean births increase significantly in Bangladesh: BIDS

News Desk : A study conducted by the Bangladesh Institute of Development Studies (BIDS) found that the overall prevalence of CS among women in Bangladesh was 3.99% in 2004 but increased to 33.22% in 2017 – 18, nearly eightfold. Caesarean section (CS) delivery is massively booming in Bangladesh, said a study by the Bangladesh ... Read more

67% medicine retailers not cognizant on antimicrobial drugs: DGDA

By Dhaka Mirror : Around 67 percent of medicine retailers cannot identify antibiotics from regular medicines properly as they do not have adequate knowledge about antimicrobial drugs, finds a study by the Directorate General of Drug Administration (DGDA). Sabrina Alam, assistant director at DGDA, disclosed the information at the dissemination programme on current antimicrobial ... Read more

Worst habits for belly fat

The worst fat is belly fat. Overeating may lead to heart disease and diabetes. Doctors think a larger waist indicates a shorter life. Following are the facts that contribute to belly fat: Eating while distracted: Instead of browsing through your phone as you snack, focus on your food and taste it. Overeating is less probable if ... Read more

Deficiency of intestinal enzyme one of leading causes of diabetes, finds study

It has been long known that diabetes is caused by a variety of factors such as genetic influences, insulin resistance, and physical inactivity, but now a team of Bangladeshi scientists has come up with a new cause of the disease. Deficiency of intestinal enzyme, Alkaline Phosphatase, is one of the leading causes of developing diabetes ... Read more

How the formula milk industry exploits over half of Bangladeshi parents

Baby formula makers still violating global marketing rules – study More than half of the parents and pregnant women from eight countries, including Bangladesh, say they have been targeted with marketing in breach of international standards on infant feeding practices. A new study by the World Health Organization and UNICEF, which draws on interviews with ... Read more

What is causing your loss of smell and taste?

We take our sense of smell for granted. But have you ever imagined losing your sense of smell? Food tastes different without your sense of smell, you cannot smell a flower, and you could be in a dangerous situation without realising it! Find out the following causes of smell loss: The smell-taste connection: Taste usually ... Read more

Amazing health benefits of running regularly

We all know running is good for us. It is perhaps the easiest form of exercise. It improves the way we feel and look. Running can give you a longer life, better sleep, improved immunity, weight loss, it’s even good for your knees & bones and more. In fact, there isn’t a system in the ... Read more

5 foods to eat for healthy, glowing skin

You probably think about how nutrition affects your internal health and your weight, but eating the right foods can also improve the quality of your skin. “You can look at food as the raw materials for a factory,” says Ian Koo, a naturopathic doctor based in Mississauga, Ont. “The better the quality of the raw ... Read more

Easy breastfeeding techniques for new mothers

The bond between a mother and her child is like no other. Their first baby steps, the first awkward laughter, tiny fingers curling up on your index finger – these are memories that remains etched in your mind forever. At the core to this unique bond remains the intimate touch when the mother takes to ... Read more

Air pollution now leading cause of lung cancer

AIR pollution has been named as the leading cause of lung cancer, the World Health Organisation’s cancer agency said. The International Agency for Research for Cancer (IARC), a part of the World Health Organisation (WHO), announced that there is “sufficient evidence” that exposure to air pollution is a key cause of lung cancer. Data revealed ... Read more

Sleep cleans brain

The brain uses sleep to clean away waste toxins that have collected during the day, a new study has shown. The brain uses the time we spend asleep to remove all the waste that builds up when we are awake, much like a “garbage removal system”, the US based scientists found. A team at the ... Read more

Creating an inclusive and accessible world

International Day Of Persons With Disabilities Creating an inclusive and accessible world Dr Tamanna Afroz Around 15% of the world’s population, or one billion people, live with disabilities. And the rates of disability are increasing due to population ageing and increases in chronic health conditions. People with disabilities have less access to health care services ... Read more

Strategies for preventing suicide

Every year, almost one million people die by suicide around the world. Young people are increasingly vulnerable to suicidal behaviours. Worldwide, suicide is one of the three leading causes of death among those in the most economically productive age group (15-44 years), and the second leading cause of death in the 15-19 years age group. ... Read more

Chocolates can prevent brain stroke

Chocolate might not be the healthiest thing for your waistline – but research suggests it may protect against stroke. A study following more than 37,000 Swedish men showed those eating the most chocolate were the least likely to have a stroke. It follows on from other studies that have suggested eating chocolate can improve the ... Read more

Eating egg yolks as bad as smoking

Scientists have unscrambled the truth about eggs – eating the yolk is almost as bad as smoking for people at risk of heart disease. The problem lies in an increased risk of the hardening of the arteries, known as atherosclerosis. It is a disorder of the arteries where plaques, aggravated by cholesterol, form on the ... Read more

Junk foods lead to early-age diabetes

Frequent consumption of fast foods and lack of physical exercise are causing lifestyle diseases, particularly diabetes, among urban people even before they reach 35 years of age, according to physicians. They say the increasing popularity of junk foods — popularly called fast foods — among the youngsters leads them to burden their blood with cholesterol ... Read more

Calcium pills pose ‘heart risk’

People who take calcium supplements could be increasing their risk of having a heart attack, according to researchers in Germany. Calcium is often taken by older people to strengthen bones and prevent fractures. But the study, published in the journal Heart, said the supplements “should be taken with caution”. Experts say promoting