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Healthy Heart
SURRENDER
THE SUGAR AND SALT HABIT
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Sugary and salty foods are to be ranked the last in a healthy heart diet due to
the high caloric content of sugar and sodium content of salt. You would be surprised
to know that 1 teaspoon of sugar adds on 20 calories to your menu….. As mentioned
early, all the excess calories get stored as fat, which is one of the most common
causes of heart disease.
On
the other hand, most doctors and nutritionist advise to restrict the consumption
of salt as well. This is because very often people with heart disease have sodium
retention in the body which is also responsible for narrowing the blood supply
to the heart as mentioned earlier. |
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Here
are some handy hints to give up the sugar and salt habit and eat healthy. -
The taste of sugar and salt is acquired and can always be let go of. Decreasing
the intake of sugar and salt gradually is sure to help you steadily acquire a
taste for food with lower quantities of both. Do not stock sugary and salty foods
like biscuits, chocolates, mithais, wafers, etc. at home. Instead, stock up your
pantry with low fat and sugar biscuits like cream cracker or Marie, basketful
of fruits, popcorn made with minimal fat, puffed rice, no fat khakhras etc.
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Use complex carbohydrates such as fruits and vegetables to satisfy your sugar
craving.
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Substitute sugar based desserts with fruit based ones as shown in the recipe of
Stewed Apricots with Vanilla Custard.
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Avoid the consumption of alcohol and soft drinks as they abound in sugar.
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Sugary foods like cakes, puddings, pies and cookies are also high in fat and cholesterol.
It is a wise decision to stay away from these sugar-laden treats.
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Restrict the consumption of table salt. An easy way to adapt this into your daily
life is by removing the salt-shaker from the dining table and replacing it with
pepper-shaker. If you must add salt, then avoid it while cooking.
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Experiment with herbs. Season foods with tulsi leaves, curry powder, oregano,
chilli powder, dill, caraway seeds, cloves, coriander seeds, cumin seeds, ginger,
mustard powder, pepper, sesame seeds; lemon juice, garlic, pepper, orange rind
as these ingredients tend to cut down the desire for salt.
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Eat more fresh fruits and vegetables like guava, orange, papaya, peach, chickoo,
brinjal, cucumber, french beans, ladies finger etc. which are low in sodium and
high in potassium, as this tends to counteract the effects of high sodium levels
in the body.
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Avoid papads, pickles, canned and preserved foods, salted foods like chips, popcorn,
sev etc., butter, cheese, soda bicarbonate, ajinomoto, salted biscuits, bread
and ketchups as these have a high sodium content.
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Read nutrition labels on packaged foods correctly. Watch out for words like, salt,
sodium, sodium chloride, MSG (mono sodium glutamate) and ajinomoto as all these
are sodium compounds and add up to your total sodium intake.
All
the recipes mentioned in the above text can be found through the search
option.
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