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2. _____ are a good source of vitamin C and folate and other bioactive substances, which together may help protect against
chronic diseases like heart disease and cancer. Brussels sprouts are also a source of fibre needed to keep the gut healthy.
3. _____ are a good source of carbohydrate and are virtually fat free before you roast potatoes! Choose an oil like olive oil or
vegetable oil instead of a solid fat like lard, as oils are lower in saturates. A high intake of saturates can increase blood cholesterol
levels, especially the LDL cholesterol fraction often known as ‘bad’ cholesterol.
4. _____ can have a high salt content; too much salt in the diet may increase blood pressure in susceptible individuals. If you
add gravy, try not to automatically add table salt to your meal as well.
5. _____ is fairly low in fat (until you add cream or brandy butter) and high in carbohydrate. Christmas pudding also provides
some fibre, B vitamins, potassium, iron and calcium. Boost your calcium intake by eating with custard (choose a low fat variety).
6. _____ contains bioactive substances such as polyphenols which may help protect against disease through their potential to
act as antioxidants in the body. However, as with all alcohol, try not to drink to excess. Excess red wine intake can lead to weight
gain, higher blood pressure and may damage the liver.
7. _____ is high in fat, particularly saturates, so eat in moderation. However, Chicken liver pate as an excellent source of iron,
zinc, vitamin B12 and folate. It can also be extremely high in vitamin A and should not be eaten by pregnant women.
8. _____ n-3 (omega-3) fatty acids which are important for heart health are found in smoked salmon.
9. _____ is very low in calories and provides some potassium and some vitamin C. Some types of melon such as Canteloupe
and Watermelon also provide carotenoids.
10. _____ are quite high in fat but the fat is mostly in the form of monounsaturates which may have beneficial effects on several
risk factors for heart disease (e.g. blood cholesterol levels especially when they replace saturates in the diet). Nut roasts are also a
good source of potassium, iron, zinc, B vitamins and vitamin E.
11. _____ are low in fat and high in fibre. Figs are also a good source of potassium, and provide some calcium, magnesium and
iron.
12. _____ are also low in fat, high in fibre and are an extremely good source of potassium. Dates also provide some iron.
Optimise the absorption of iron from dates (and figs) by eating a satsuma, which provides vitamin C, at the same time.
13. _____ is a kind of a Japanese tangerine. Satsumas provide vitamin C, folate and beta-carotene.
14. _____ are low in fat (unlike other nuts) and chestnuts are a good source of potassium.
15. _____ provide potassium, calcium, magnesium, iron, zinc and vitamin E. Brazil nuts and walnuts are also the best sources of
selenium.
16. _____: Although chocolate is relatively high in fat and calories, it can provide some bioactive substances such as
polyphenols (similar to those found in red wine). Chocolate also provides some iron and milk chocolate provides some calcium.
A p p e n d i x 1
ARTICLES FOR INDIVIDUAL WORK
A R T I C L E 1. A pinch too much.
Oct. 31
st
2008
From Economist.com
Salt is set to be the next trans-fat
WITH so much emphasis on health care during the current presidential campaign, whoever wins next Tuesday’s election will
need to make some speedy decisions about the runaway medical costs occasioned by America’s unhealthy eating habits.
Salt will likely be first in the crosshairs. Pressure has been building for the sodium found mainly in table salt – currently an
unrestricted substance "generally reckoned to be safe" – to be regulated as an "additive" subject to legal limits.
Physicians have long linked salt to high blood pressure – a key factor in heart disease and stroke. A 20-year study investigating
the role sodium plays in people developing high blood pressure was finally released to the public in 2002. It concluded that a high-
sodium diet is a definite risk factor for congestive heart failure in overweight people.
The food industry argues the results are far from conclusive. Meanwhile, salt manufacturers have seized on studies that suggest
the real culprit is not sodium but obesity.
And if sodium does contribute to high blood pressure in any way, they say, it only affects people who are susceptible to it in the
first place; it’s not automatically a problem for everyone.
That’s true. Indeed, studies done at Indiana University suggest only a quarter of Americans with normal blood pressure and little
over half those with hypertension (persistently high blood pressure) are salt-sensitive – and therefore potential candidates for
cardiovascular disease, stroke or even stomach cancer.
But the trouble with such an argument is that there’s no sure way of knowing whether you are sensitive to salt, and might
subsequently develop high blood pressure as a result of a high-sodium diet. Better to be safe than sorry, says the American Medical
Association (AMA).
Doctors compare two numbers when measuring the pressure of a person’s blood as it courses through the arteries, veins and smaller
blood vessels. One is the peak (systolic) pressure in the arteries at the beginning of a cardiac cycle when the heart’s ventricles are
contracting. The other is the minimum (diastolic) pressure at the end of the heat beat when the ventricles are filled with blood. By tradition,
the pressure is measured in millimetres of mercury.
A typical healthy adult has a blood pressure of 115 mm systolic and 75 mm diastolic (referred to as 115/75). Anyone with a
blood pressure that’s consistently higher than 140/90 has hypertension. Anything in between is classified as pre-hypertension.
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