According to ‘convincing evidence” from a study commissioned by the World Health Organisation, consuming fibre and whole grains can reduce health risks from non-communicable diseases (NCDs) such as heart disease. The paper published in The Lancet indicates that eating fibre-rich foods reduces the incidence of coronary heart disease, stroke, Type 2 Diabetes and colorectal cancer by 16% to 24%. A higher fibre intake is also associated with lower bodyweight, systolic blood pressure and total cholesterol when compared with lower intake.
The recommended daily allowance, or RDA, of the ICMR for fibre is 25g/day. A healthy diet is one in which about half is made up fruits and vegetables (45% to 50%) and a fourth is cereal and millets (rice/wheat/millets).
Tips from Heart Care Foundation of India
Enjoy your food by eating slowly
Fill half your plate with fruit and vegetables.
Avoid oversized portions.
At least half of your grains should be whole grains.
Limit consumption of food high in trans fats and sugar.
Choose healthy fats. Use fat-free or low-fat milk and/or dairy products.
Drink plenty of water. Avoid sugary drinks.
Avoid foods that have high sodium levels.