The key to reducing health risks is not as difficult as you think. Starting small and adopting simple diet and lifestyle changes can help maintain overall heart health.
‘Healthy lifestyle’ is a common phrase that has come under a lot of scrutiny in the last couple of years, some of us check our calorie count with every meal we consume, and most of us aim to achieve it, but are never able to. The alarming facts that reveal the deplorable state of heart health of the Indian population and the fact that India accounts for approximately 60 percent of the world’s heart diseases, become an important consideration.
We know that hypertension, high cholesterol, diabetes or obesity can negatively affect our health. This can be due to our poor lifestyle choices. The key to reducing health risks is not as difficult as you think. Starting small and adopting simple diet and lifestyle changes can help maintain overall heart health.
5 Healthy Alternatives to Unhealthy Foods
1. Choose granola bars over Indian desserts
We Indians have a sweet tooth and crave something sweet with our meals, but most of the time we consume sweets that are high in sugar. Excessive consumption of sugar over a long period of time leads to accumulation of fat in the body, which leads to weight gain. Although sugar is a part of our regular diet, you should be mindful of consumption patterns, portion sizes and go for snacks that are more ideal.
Granola bars are a quick snack for those who need a power boost but make sure you consume less sugar. Homemade granola bars can be made at home with oats, berries, edible seeds and dried fruits that are high sources of fiber and protein. Soluble fiber helps in lowering LDL levels i.e. bad cholesterol and blood pressure which will keep your heart healthy.
2. Swap fruit juice with whole fruit
Consuming whole fruits in the morning helps in better absorption of vitamins from fruits. However, people choose the convenient option and consume fruit juice.
Natural and canned fruit juices are concentrated sources of sugars without the benefit of fiber. Therefore, it is advisable to include whole fruits in your breakfast, which contain nutrients like fiber, vitamins, minerals and phytonutrients. Seasonal fruits can be a good way to include fruits in your daily breakfast.
3. Choose a blended oil over a single seed oil
Almost all meals in our daily cooking require oil, so choosing the right oil is an easy change for overall health. Although single seed oils like peanut, soybean, canola, etc. have health benefits, they are not enough to provide the right balance of fatty acids that are recommended in our diet.
A healthy switch would be to choose multi-source oils, also known as blended oils. Infused with antioxidants, the oil has many benefits such as providing nutrition from fat and improving immunity. It is prepared by combining two or more oils into one to get the benefits of two oils in one. They are scientifically blended to provide a good balance of MUFAs and PUFAs that help manage cholesterol.
4. Lower sodium and saturated fat breakfast foods
The American Heart Association and the Indian Council of Medical Research recommend that the ideal sodium intake not exceed 2000 mg per day. Processed foods such as chips, crackers, or white bread as an evening snack have become common among adults today, and these foods are typically high in sodium and saturated fat. It’s important to check nutrition labels before buying processed foods to assess the amount of sodium and saturated fat you’re consuming. You can also opt for a healthy switch and eat foods like fruits, sprouts, oats, yogurt or millet-based foods for breakfast.
5. Swap fast food with healthier options
Working professionals living a sedentary lifestyle rely on fast food to satisfy their hunger. Fast food can be high in saturated fat, refined sugar, and sodium, which increases the likelihood of obesity, diabetes, hypertension, and cholesterol imbalances.
To combat this, a simple habit of eating healthy options like hummus wraps, savory oatmeal and millet dosa can be enjoyed. Chickpeas, oats, millet flour and vegetables are great sources of plant-based protein and fiber that improve the good bacteria in your gut and have a low glycemic index that helps control blood sugar levels. Leafy vegetables like spinach, cabbage, fenugreek leaves, kale and collard greens are high in fiber, vitamins and minerals that promote overall health and heart health.
(With inputs from IANS)
