Here are some simple meals to take care of your heart

In today’s fast-paced world, it’s all about quick fixes including eating habits – fast food, packaged foods, packaged foods, the list goes on. Intimately, the food we eat also has an impact on our health.ALSO READ – Fitness Tips: Try Low Impact Whole Body HIIT Workout Beginners Can Try Too | Exit video

According to a study by the Lancet, one in five deaths globally is linked to poor diet, and diet contributes to a range of chronic diseases in people around the world. In all, in 2017, 11 million deaths were attributed to malnutrition. These cases included 10 million deaths from cardiovascular disease. ALSO READ – 4 Simple Tricks to Check Weight During the Festive Season

It is important to follow a healthy diet that can reduce a person’s risk of heart disease by 35% and the risk is reduced by 70% when a person leads a good lifestyle. It is interesting that the diets of ordinary Indians are considered unhealthy and do not contain enough protein, fruits and vegetables, according to a new study by the International Institute for Food Policy Research (IFPRI). Also Read – Weight Loss Tips: Are You Too Lazy To Work Out During Winter? Try these simple and easy winter “slow workout” exercises at home | Watch the video

Today’s fast-paced, stress-filled life has resulted in many unhealthy choices. Increased work pressure makes people make faster and easier food choices. Fast food or fast food may not be healthy and is often full of fats and preservatives, despite the first preference. This results in weight problems and thus affects the overall health of the individual.

A recent study conducted by SaffolaLife, in the best metro areas, showed that 58% of people are at risk of heart attack due to stress followed by 85% of people due to belly fat. Therefore, it is important to emphasize that in today’s stressful environment, there are many benefits to home cooking; The most important thing is to choose healthy options and control the ingredients used.

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

According to research, restaurant meals typically contain higher amounts of sodium, saturated fat, total fat, and total calories than home-cooked meals. Cooking at home can also be a money saver, and allows you to take control of food safety and hygiene. The best option is to have small and simple dishes, healthy and wholesome.

The first ingredient starts cooking with cooking oil, which is the primary ingredient; It is used in almost all recipes. In fact, using the right cooking oil can make every meal a whole lot healthier. A good option would be to choose an oil, which can help build immunity, has lower absorption during frying, and a good balance of all types of fatty acids, all of which are good for heart health.

The preferred oil would be blended oils, which have a good balance of all three fatty acids – MUFA, PUFA and SFA that are required in our diets. In simple terms, blending is the process of combining two or more cooking oils in such a way that the benefits of each of the individual oils are present together.

Cooking can also be made easier and simple with the easy-to-cook chopped vegetables that are readily available. One can also have ready-made buds; Which can be prepared quickly with a dash of mustard, onion, chili, curry leaves, turmeric and salt, stir-fried and mixed. Another healthy breakfast option is Green moong dosa. Simply soak the green moonshine overnight, and grind the soaked moonshine along with green pepper, salt and an inch of ginger. Prepare this mung bean for a quick and nutritious breakfast. There are also many options such as fried onions, mashed tomatoes, making masala base and refrigerating for later use which saves time.

Another simple change you can make is to avoid excess oil and butter by choosing nonstick cookware. Small changes in ingredients such as reducing salt or replacing it with low-sodium salt can be beneficial to your health. If you are a non-vegetarian, then the right choice would be white meat such as chicken and fish. Be sure to trim the chicken and thus reduce fat. One can also choose eggs in their diet. They are rich in proteins and antioxidants. Use more fresh produce rather than chilled or frozen meat. Most importantly, eat more fresh vegetables and legumes as well as fruits. All this forms a well-balanced diet. These simple tips can save you time and make it easier for you to eat healthy meals.

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

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