Fibre
A low intake of dietary fibre correlates with a higher incidence of heart disease, cancer of the colon, breast cancer, diverticular disease, constipation and hemorrhoids. Every Australian eats 20-25 grams of fibre a day. The recommended daily intake is a minimum of 30 grams.
Home Remedies
Sources of fibre are wholegrain cereals, psyllium seeds, guar gum, sorghum, apple pectin, bran, raw salad, vegetables and pears. Unprocessed oat bran is much more palatable than unprocessed bran from wheat. Five dessertspoons of oat bran in the bottom of a breakfast plate of processed cereal is equivalent to the daily requirement. People with constipation, hemorrhoids and diverticular disease can easily increase the dose to ten dessertspoons daily with no drop in palatability.
Over the counter preparations are effective although expensive. Preferred brands are Fybogel and Metamucil. The use of fibre supplements before meals produces an early feeling of satiety. Weight loss of a kilogram or two can be expected.
Fish Oil
Because Eskimos don’t have heart attacks and have a high intake of fish in their diet, research workers conclude that fish oils prevent hardening of the arteries. Fish oils contain Omega 3 fatty acids which do improve the cholesterol profile and prevent blood clotting in cholesterol damaged arteries. Bad news for fish populations around the world which are under enough pressure, without finding themselves put through the ringer because humans won’t reduce their animal fat intake. Take up exercise or give up cigarette smoking.
Home Remedies
Three fish meals a week provide sufficient Omega 3 fatty acids to reduce the odds of cholesterol clogging up the major arteries. Cold water fish are recommended. Local research shows that barramundi and other north Australian coastal species provide similar protection. Some people choose Maxeepa tablets, but they are expensive and the recommended intake is three grams a day.
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