Eat mushrooms for a healthier heart

Jul 06, 2017

Mushrooms contain high fiber and amounts of potassium and selenium.

HEALTHY LIVING

Mushrooms are what you ought to add to your diet for a healthy heart.

They are of three types: oyster are small in size and locally known as obutiko obubaala, the white button and shiitake. Regardless of which type it is, they carry the same values.

According to Zainah Kiconco, a nutritionist in Wakiso, mushrooms are low in fat yet high in lean protein, making it a perfect food for a healthy heart.

"Too much fat around the heart increases pressure hence hypertension," she says.

So this can only mean that for you want to have a healthy heart, you need to eat healthy foods.

Kiconco says that in addition to its low calories and low fat level, mushrooms have a high fiber content and huge amounts of potassium and selenium.

Selenium is a powerful antidioxidant that protects body cells from damage. This helps in balancing the cholesterol level in the body which prevents the risk of cardiovascular diseases.

Mushrooms have a high demand on the market yet the supply is also high.

Peter Mugwanya, a trader at Nansana Market, says that a kilogram of mushroom costs sh6, 000 and if you are buying from a farmer the cost is sh5, 000.

You can get a handful of oyster mushroomS at sh1, 000 and in the supermarket at sh2, 000.

In supermarkets in Kampala, mushroom powder can be got at sh7, 200 to sh7, 500.

Mugwanya says that mushrooms are easy to grow and do not require a large chunk of land. They can be grown indoors at home and you will have this low-calories plant at your disposal.

But he is keen to advise that it's best to attend farming training to learn the best way to grow mushrooms.

Culinary matters

The white button mushroom is best tasty when fried a little bit and can go with any food stuff of your choice like matooke.

You can mix oyster in groundnut sauce and make a tasty meal. But you can also cook it alone.

Want to make mushroom soup? This is done with mushroom powder.

Soak three spoonfuls of mushroom powder in one litre of cold water for about five minutes.

Add salt, stir and taste to know if it is enough.

Add onions in the mixture, followed by butter and milk.

Then boil for 10 minutes. After there, you are good to eat!

 

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