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Five dietary switches for a healthy lifestyle

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New Delhi, Nov. 25 (IANSlife) The popular phrase “healthy lifestyle” has come under scrutiny over the years, and while some people check the calorie count at every meal, most people aim to achieve it, but never can. Despite the dire state of heart disease among Indians and the alarming fact that reveals that India accounts for about 60% of heart disease in the world, it becomes an important consideration.

We know that high blood pressure, high cholesterol, diabetes, or obesity can adversely affect your health. These can be caused by our poor lifestyle choices. The key to minimizing health risks is not as difficult as you might think. Starting small and incorporating simple diets and lifestyle changes can help maintain overall heart health.

Choose granola bars over Indian desserts

We Indians love sweets and crave something sweet with our meals, but most of the time we end up eating too many desserts that contain too much sugar. If you eat too much over a period of time, it will be stored in your body as fat and cause weight gain. Sugar is a regular part of our diet, but we need to be aware of consumption patterns, portion sizes, and choose more ideal snacks.

Granola bars are an easy snack for those in need of a power boost, but try to cut back on the amount of sugar. Soluble fiber helps keep your heart healthy by lowering LDL levels such as bad cholesterol and blood pressure.

replace fruit juice with whole fruit

Eating a whole fruit in the morning improves the absorption of vitamins from the fruit. However, people choose the convenient option and consume fruit juice.

Natural and canned fruit juices are concentrated sugars without the benefit of fiber. Recommended. Seasonal fruits are a good way to include fruit in your daily breakfast.

Choose blended oils over single seed oils

Our daily cooking requires oil in nearly every meal, so choosing the right oil is a simple change for your overall health. Although seed oils have health benefits, they are not sufficient to provide the proper balance of fatty acids recommended in the diet.

A healthier switch is to opt for multi-sourced oils, also called blended oils. By combining two or more oils in one, you get the benefits of two oils in one. Scientifically blended to provide a balance of MUFAs and PUFAs to help manage cholesterol.

Choosing an oil blend like Saphora Gold Blend Oil as part of your daily diet can help maintain heart health. It contains natural antioxidants that help boost immunity and gives you the benefits of oryzanol to help lower cholesterol. In addition, it has LOSORB technology, which helps absorb less oil during frying compared to other edible oils.The oil is a blend of MUFA-rich rice bran oil and PUFA-rich sunflower oil. Therefore, it has a balance of MUFAs and PUFAs that are beneficial for heart health.

Snack foods low in sodium and high in saturated fat

The American Heart Association and the Indian Medical Research Council recommend an ideal sodium intake of no more than 2000 mg per day. Processed foods such as potato chips, crackers, and white bread have become a popular nighttime snack among adults these days, but these foods are typically high in sodium and saturated fat. It’s important to check the nutrition label before buying processed foods to assess how much sodium and saturated fat you’re consuming. , yogurt, and millet-based foods can also be consumed as snacks.

Turn fast food into healthy alternatives

Working people with sedentary lifestyles tend to rely on fast food to satisfy their hunger. Fast food can contain excessive amounts of saturated fat, refined sugar, and sodium, increasing your chances of obesity, diabetes, high blood pressure, and cholesterol imbalance.

To combat this, you can enjoy the simple habit of eating healthy alternatives such as hummus wraps, delicious oatmeal and millet dosa. It is rich in fiber and has a low glycemic index that improves gut bacteria and helps control blood sugar levels. Leafy greens like spinach, cabbage, fenugreek leaves, kale and collard greens are rich in fiber, vitamins and minerals that promote overall health and heart health.

Maintaining a healthy lifestyle can seem overwhelming, especially given all the information out there. By doing so, you can achieve a healthy lifestyle.

(N. Lothungbeni Humtsoe can be reached at [email protected])

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