A healthy diet offers various benefits to a person’s health, including decreasing one’s risk of developing various chronic illnesses. It can, however, be challenging to make major changes to one’s diet. It thus is important that one makes a plan when adopting a healthy diet. Also, supplements can be of great help when it comes to healthy eating. You only need to be careful with where you source your supplements. Reading reviews at BritainReviews will help you check liquid food supplements stores in UK. Avoid stores with negative reviews, and this way, you will get reputable ones. Below are tips that will help you eat healthily.
Cut your salt intake
Consuming an excess amount of salt can increase a person’s blood pressure, which is a top risk factor for stroke and heart disease. The recommended amount of salt intake per day by the world health organisation is 5 grams. However, statistics indicate that a majority of persons throughout the globe consume double this amount. While we may not be adding salt to the food we cook, we should always be aware that processed drinks and foods often contain high amounts of salt.
Some tips that will help reduce the amount of salt we consume include:
- Opt for healthy snack choices as opposed to processed foods and generally avoid snacks with high salt content.
- Get rid of all salty condiments and salt from the table and try eliminating them from your habit. This will help our taste buds adapt fast and start enjoying foods with fewer amounts of salt
- When preparing and cooking foods, reduce the addition of salt and also utilise salt sparingly
- When buying foods, always check their labels and opt for products with fewer amounts of sodium
Limit the amount of sugar you consume
Intake of sugar in large quantities not only harms your teeth, but increases the risk of obesity and unhealthy weight gain, which can result in severe chronic health issues. Just as is the case with salt, always be cautious of the quantity of hidden sugars in processed drinks and food. For instance, a can of soda will have up to 10 teaspoons of added sugar.
Some tips that will help reduce the amount of sugar we consume include:
- Avoid processed food and instead, opt for fresh and healthy snacks
- Reduce your consumption of sugary drinks and sweets
- Don’t give your children sugary food. The complementary foods we give to children under two years of age shouldn’t contain any added sugars.
Decrease your use of specific oils and fats
We indeed need some amount of fats in our diets. However, taking too much, especially the wrong types, may increase our risk of stroke, obesity and heart disease. One of the most hazardous fats for our health is industrially made trans fats. Studies have determined that diets with high contents of trans fats raise a person’s heart disease risk by up to 30%.
Some of the tips that will help reduce the amount of fat we consume include:
- Go for cooking methods that don’t need fat or use fewer amounts of fats, such as boiling or steaming instead of frying.
- Substitute ghee, butter, and lard with healthy oils, including canola, soybean, sunflower, and corn.
- Always look at labels when buying foods and avoid processed, fried, and fatty foods that have industrially produced Trans fats. Often, industrially produced Trans fats is found in pre-packed snacks, ghee, margarine, baked, fried and fats foods.
- As opposed to red meat, opt for fish and poultry, which generally has lesser fat contents.
Health experts have established that alcohol doesn’t constitute a healthy diet. However, most cultures globally have been linked with heavy consumption of alcohol, especially during festivities. Generally, drinking alcohol heavily and too often increases one immediate risk of injury and also causes long-term effects on a person’s development of cancer, liver damage, mental illness and heart disease. The world health organisation recommends that there aren’t safe levels of alcohol intake. In fact, for a majority of individual’s consuming low amount can still be associated with substantial health hazards.
- If you are breastfeeding, pregnant, taking part in activities that have associated risks such as operating machinery or driving, avoid alcohol
- Always keep in mind that avoiding alcohol is at all times the best choice for your health.
- If you or somebody else within your circles have problems with alcohol, also seek and ask help from experts on how they or you can deal with the issue.
In conclusion, our health is very important and determines the quality of life we live. We should always ensure that we practice the above tips for better health.