Here are simple meal hacks to take care of your heart

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Today’s fast paced world is all about quick fixes, including eating habits – fast food, canned food, packaged foods and the list goes on. The food we eat also has an impact on our health.Also Read – Fitness Tips: Try This Low Body Impact HIIT Workout, Beginners Can Also | Checkout video

One in five deaths worldwide is associated with poor diet, and diet contributes to a number of chronic diseases in people around the world, according to a Lancet study. In total, an estimated 11 million deaths were attributable to poor diet in 2017. These cases included 10 million deaths from cardiovascular disease. Also Read – 4 Simple Tricks To Keep Weight Under Control During The Holiday Season

It is important to eat a healthy diet that can reduce the risk of heart disease by 35% and the risk is reduced by 70% if the person leads a good lifestyle. Interestingly, the diet of the average Indian is considered unhealthy and contains too few proteins, fruits and vegetables, according to a new study by the International Food Policy Research Institute (IFPRI). Also Read – Weight Loss Tips: Too Lazy To Exercise In Winter? Try These Simple And Easy Winter Lazy Workout Exercises At Home | Watch video

Today’s fast paced and stressed life has resulted in many unhealthy choices. Increasing work pressure is leading individuals to choose faster, easier food options. Fast food or quick meals, while the first choice, may not be healthy and are often filled with fat and preservatives. This leads to weight problems, which affects overall health.

A recent study by SaffolaLife in the top metros shows 58% of people are at heart risk from stress, followed by 85% of people from belly fat. It is therefore important to emphasize that in today’s stressful environment, home cooking has several advantages; with the most important thing – choosing healthy options and being in control of the ingredients used.

As awareness of organic foods rises and people seek healthier alternatives, many people are also turning to quick and unhealthy foods.

According to research, restaurant meals typically contain higher amounts of sodium, saturated fat, total fat, and total calories compared to homemade meals. Cooking at home can also save you money and put you in control of food safety and hygiene. The best option would be small and simple dishes that are digestible and healthy.

The first element of cooking starts with cooking oil, which is the most basic ingredient; it is used in almost all recipes. In fact, using the right cooking oil can make any meal a little healthier. A good option would be to choose oil that can help build immunity, has lower absorption when frying, and has a good balance of all types of fatty acids, all of which are considered good for heart health.

The most preferred oils are mixed oils that have a good balance of all three fatty acids – MUFA, PUFA and SFA, which are needed in our diet. In simple terms, mixing is the process of combining two or more edible oils in such a way that the advantages of both individual oils are present together.

Cooking can also be made simpler and easier with easy-to-cook chopped vegetables that are readily available. You can also get ready-made sprouts; which can be quickly prepared, sautéed and mixed with a pinch of mustard, onions, chilli, curry leaves, turmeric and salt. Another healthy breakfast option is Green Moong Dosa. Just soak the green moong overnight, grind the soaked moong along with green chilli, salt, and an inch of ginger. Prepare 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 time.

Another simple change you can make is to avoid using excess oil and butter by opting for nonstick cookware. Small changes in ingredients, like using less salt or replacing it with low-sodium salt, can be beneficial to your health. If you are not a vegetarian, white meat, e.g. B. Chicken and Fish, the right choice. Make sure the chicken is trimmed to reduce fat. One can also opt for eggs in their diet. They are high in protein and antioxidants. Use more fresh produce than chilled or frozen meat. More importantly, eat more fresh vegetables and legumes as well as fruits. All of this includes a balanced diet. These simple tips can save you time and make it easy for you to eat healthier meals.

(Authorized article by Ms. Rasika Parab, Clinical Nutritionist, Fortis Hospital Mulund)


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