Food tips

Here are simple meal tips to take care of your heart


In today’s fast-paced world, it’s all about quick fixes, including eating habits – fast food, canned food, packaged food and the list goes on. Relevantly, the food we eat also has an impact on our health.Also Read – Fitness Tips: Try These Low Impact Complete HIIT Workouts, Beginners Can Also Try | Order the video

One in five deaths worldwide is associated with a poor diet, according to a Lancet study, and diet contributes to a range of chronic diseases in people around the world. Overall, in 2017, an estimated 11 million deaths were attributable to unhealthy diets. These cases included 10 million deaths from cardiovascular disease. Also Read – 4 Simple Tips To Control Your Weight This Holiday Season

It is important to adopt a healthy diet which can reduce a person’s risk of developing heart disease by 35% and the risk is further reduced by 70% when the person follows a good lifestyle. Interestingly, the diet of average Indians is considered unhealthy and does not contain enough protein, fruits and vegetables, according to a new study from the International Food Policy Research Institute (IFPRI). Also read – Tips for Losing Weight: Too Lazy to Exercise During Winters? Try These Simple And Easy Winter Lazy Workouts At Home Watch the video

Today’s hectic and stressful life has resulted in many unhealthy choices. The increased pressure at work is making people opt for faster and easier food options. Fast food or quick meals, although the first preference, may not be healthy and often loaded with fats and preservatives. This causes weight problems thus affecting overall health.

A recent study conducted by SaffolaLife, in large metropolises, shows that 58% of people are at cardiac risk because of stress followed by 85% of people because of belly fat. It is therefore important to stress that in today’s stressful environment, there are several advantages to cooking at home; the most important thing is to choose healthy options and to control the ingredients used.

While there is a growing awareness of organic food and people are looking for healthier options, there are also a lot of people who find themselves resorting to quick and unhealthy food choices.

According to research, restaurant meals generally contain higher amounts of sodium, saturated fat, total fat, and overall calories compared to home-cooked meals. Cooking at home can also save you money and put you in control of food safety and hygiene. The best option would be to have small and simple, healthy and wholesome dishes.

The first element of cooking begins with cooking oil, which is the most basic ingredient; it is used in almost all recipes. This is because using the right cooking oil can make every meal a bit healthier. A good option would be to choose oil, which can help build immunity, has less absorption during frying, and a good balance of all types of fatty acids, all of which are considered good for heart health. .

The most preferred oil would be the mixed oils, which have a good balance of the three fatty acids – MUFA, PUFA and AGS required in our diet. Simply put, blending is the process of combining two or more cooking oils in such a way that the benefits of the two individual oils are present together.

Cooking can also be made easier and simpler with easy to cook chopped vegetables that are readily available. You can also get ready-to-use sprouts; which can be quickly prepared with a pinch of mustard, onions, chili, curry leaves, turmeric and salt, sautéed and mixed. Another healthy breakfast option is the green moong dosa. Just soak the green moong overnight, grind the soaked moong with green chili, salt and an inch of ginger. Whip up this moong dosa for a quick and nutritious breakfast. There are also several options like fried onions, mashed tomatoes, making a masala base, and refrigerating for later use, which can save you time.

Another simple change you can make is to avoid excess oil and butter by switching to non-stick cookware. Small changes in the ingredients, like using less salt or replacing it with low sodium salt, can be beneficial for your health. If you are not a vegetarian, a good choice would be white meat, such as chicken and fish. Make sure the chicken is trimmed, reducing fat. You can also opt for eggs in your diet. They are rich in protein and antioxidants. Use more fresh produce rather than chilled or frozen meats. Most importantly, eat more fresh vegetables and legumes as well as fruits. All of these make for a well-balanced eating habit. These simple tips can save you time and make it easier for you to eat healthier meals.

(Article written by Ms. Rasika Parab, Clinical Nutritionist, Fortis Hospital Mulund)