Reduce Sugar and Salt in Indian Recipes for a Healthy Heart | Facts about Sodium and Sugar for Heart Disease |
Reduce Sugar and Salt for a Healthy Heart | Facts about Sodium and Sugar for Heart Disease | Cut Back on Sugar and Salt for a Healthy Heart | 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….. 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.
8 important hints to give up the sugar and salt habit for a healthy heart.
1. 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 a basketful of fruits or healthy munchies like Quinoa Red Chawli Leaves Khakhra etc.
Quinoa Red Chawli Leaves Khakhra
2. Avoid the consumption of alcohol and soft drinks as they abound in sugar. Early in the morning opt for a glass of healthy juice like Palak Kale and Apple Juice, which is unstrained and full of fiver and andtioxidants to protect your heart.
Palak, Kale and Apple Juice
3. Sugary foods like cakes, puddings, pies and cookies are also high in fat. It is a wise decision to stay away from these sugar-laden sweet treats. Use complex carbohydrates such as whole grains and flours, fruits and vegetables to satisfy your sugar craving. Try Oats and Mixed Nut Balls as an occasional treat.
Oats and Mixed Nuts Ladoo ( Healthy Laddu)
4. 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. Retstrict the use of salt as done in the recipe of Minty Apple Salad.
Minty Apple Salad
5. Experiment with herbs. Season foods with tulsi leaves, celery, 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. Try a Three Bean Salad whoch has garlic, mixed herbs, lemon juice and basil as flavour enhancers.
Three Bean Salad, Good For A Healthy Diet, For Athletes, Runners
6. Eat more fresh fruits and vegetables like guava, orange, papaya, peach, grapefruit, 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. Try Dahi Bhindi - a low salt recipe.
Dahi Bhindi, Low Salt Recipe
7. 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. As a substitute to biscuits and maida based breads, try Crunchy Cumin Seeds Crackers and Almond Bread.
Crunchy Cumin Seeds Cracker
8. 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.
One Meal Soup, Low Salt Recipe
Enjoy our collection of some low salt and healthy heart recipes given below from One Meal Soup to Masala Stuffed Paratha to a low Salt Frankie and high Fibre Bread made with less salt.
Masala Stuffed Parota, Bengali Low Salt Paratha
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