Top 10 Healthy Food Swaps That Fit People Live By

“If I don’t eat it, she will feel bad!”
 – the aloo ke paranthe made by Mom
“I need my cold coffee in the morning”
– the jug of milk and sugar blended by Ramu bhaiya

Candy, Dairy and Processed foods are weapons of mass destruction, fighting off our self-control constantly and laying our insides to waste (genuinely imagining these tiny robots nuking my metabolic machinery).

Eating healthy is a thing. You knew that unless you are stuck in a time capsule. Avoid desserts, fried foods, carbonated drinks, so much noise all around. But, deep down we all know that a lettuce leaf and boiled broccoli isn’t going to make us merry. 

My approach to nourishment is about making small and simple adjustments to your eating regime, not everything will need changing. I wholeheartedly discourage huge disruption but encourage consistent, achievable change for life.

To receive my help why not reach out and book a 15-minute lifestyle check-up, by clicking the button below?

Online Consultation

Let us discuss 10 healthy and smart food swaps to maintain your health and keep those extra pounds in check

1.Choose wholemeal/rye bread over white bread

We don’t have to ditch bread to improve our diet, instead choose a healthier option to substitute the white bread with. Again, the high fiber, levels in wholemeal or rye bread make them a better option against white bread. The way wholemeal or rye bread is digested also means that the sugar, which turns into energy, is released into the bloodstream much more slowly than in white bread, too. 

Also, read the healthiest type of bread

Healthiest bread

Similarly, Naan which contains white flour, sugar and butter or ghee (fat) should be replaced by whole wheat Chapati which has more fibre because of using wholemeal flour and no butter, doing this will save around 430kcals and chapati taste great!

2.Swap white rice with brown rice

Not that white rice has anything wrong with it, but brown rice has more fibre. A small amount of brown rice can make you feel fuller than twice the amount of white rice. This helps in fewer calorie intakes as well as boost up the metabolism. White rice is not amongst the unhealthiest option. What makes it not a healthier choice is that it offers absolutely zero nutritional value in your diet. Another healthier option is ‘cauliflower rice’ or ‘farro’. 

3.Say yes to nuts and no to chips

That bag of chips which is too irresistible right now is full of sodium, saturated and trans fats. This, unfortunately, contributes to the buildup of plaque on the inner walls of your arteries, increasing the risk of coronary heart disease. Apart from that refined carbohydrates found in chips spike your blood sugar levels.

Snacking

The healthy way to satiate your snacks hunger is to try a handful of nuts instead of that bag of chips. Regular eating of nuts reduces the risk of heart diseases. But too much of anything is still harmful given you tend to increase the calorie count. So, make sure to eat a small portion (probably an ounce) rather than mindless munching. 

Here are some healthy homemade snacks

4.Porridge Instead Of Breakfast Cereals

Granola and cereals are overly hyped.

That bowl-full of packaged breakfast cereal may look like a healthier option but it is high on sugar. Replace it with oats porridge. It will not only make you feel full for a longer time but it is packed with essential nutrients as well. So what more do you want? Porridge is slow energy releasing food with a low glycaemic index too!

Overnight oats

You can even make your granola with fruits and nuts, minus the oil! Oats are great for the heart, fill you up, are great to taste and overall, help you lose weight over-processed granola. A smart swap to lose weight, isn’t it?

Here is why you should eat overnight oats

5.Hummus or mustard instead of mayo dip

Mayonnaise and butter pretty much have the same calorie count. Add them with bread, and you have a series load of calories on your plate. If you swap it with hummus or mustard, you’re only consuming half the calories of mayo! It is a delicious and simple hack. Even hung curd dip with mixed herbs which is equally yummy and healthy.

Yogurt dip

Check out our tasty yoghurt dips

6.Baked over fried stuff

Next time you’re thinking of binge eating on fries, think again! They have more than 400 calories versus oven-baked hash browns, which are only 98 calories rich per 127g serving. Choose a baked alternative for everything else too, without a great compromise in taste!

7.Swap Table Salt With natural Herbs And Spices

Salt guide

Season your dish with herbs and spices as much as possible and reduce your salt intake. Spice up your dishes with ginger and add flavours with basil and curry powder. You can also experiment with Italian seasonings.

Here are the different types of Salt

8. Go for lean meats instead of fatty meats

While you cannot avoid red meats like beef, lamb and pork, which are high in fat, try eating lean meats in moderation to get the required nutrients. Add vegetables while cooking the meats to increase the dietary fibre. You can also go for fish, especially salmon, which has levels of omega-3 fatty acids that improve good cholesterol levels.

Salmon

9.Frozen Fruits Instead Of Ice-cream

Satiate your sugar craving for dessert with frozen fruits like banana, strawberry and mango. Not only you’ll escape loads of sugar but will also get plenty of nutrients. Got some free time? Blend the frozen fruits for a minute and get a yummy and thick dessert.

Banana peanut butter icecream

Check out our mango lassi ice cream, banana Peanut Butter Ice Cream

10.Try skimmed milk over full-fat milk

Start with semi-skimmed milk that is lower in saturated fat and slowly banish full-fat milk entirely from your kitchen. Use it in your porridge or morning tea/coffee and you will soon make the final switch.

Also read 11 Brain-Boosting Beverages That are not Coffee

MY APPROACH TOWARDS FOOD AT THREE PILLARS OF FITNESS IS BASED AROUND:

AWARENESS, EDUCATION, ACTION AND HABIT FORMING TO ENSURE THAT HOW YOU EAT, SERVES YOU FOR LIFE.

TO FIND OUT MORE ABOUT HOW I CAN HELP YO TO LOSE WEIGHT GET IN TOUCH TODAY.
Eat, travel, laugh, and live!

Covid Diet: Add these foods to your diet for a speedy recovery from COVID-19

Nutrition plays a significant role for both, the COVID-19 patients and those who are on the path of recovery. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Thus, it becomes essential to consume the right kind of diet for a speedy and complete recovery of the body.

Nutrition is crucial for the delivery of energy sources, known as macronutrients, and for the support of essential bodily processes provided in part by micronutrients.

Both macro and micronutrients are key drivers for a healthy immune response, particularly for higher-risk populations.

Start with meeting 50% of the nutritional requirement of the patient and proceed to 70% by the 3rd day, gradually increasing to 100% by the end of the week.

Immune support shopping list

(arranged with concentration, affordability, and availability in mind)

VitaminA

Top 10 vitamin A rich foods

• Beef liver

• Sweet potato

• Spinach

• Carrots

• Ricotta cheese

• Cantaloupe

• Red peppers

Mango

• Eggs

• Black-eyed peas

Vitamin C

Top 10 vitamin C rich foods

• Red pepper

• Orange

• Kiwi

Broccoli

• Strawberries

• Brussels sprouts

• Grapefruit

• Cantaloupe

• Cabbage

• Cauliflower

Vitamin D

Top 10 vitamin D rich foods

• Tuna fish

• Mushrooms (exposed to UV light)

Milk (including Vitamin D fortified non-dairy milk options)

• Eggs

Yogurt

• Ready-to-eat cereals (whole grain cereals)

• Orange juice (fortified and 100% juice)

• Salmon

• Sardines

• Cod Liver oil

Zinc

Top 10 vitamin E rich foods

• Sunflower seeds

• Almonds

• Hazelnuts

Peanut butter

• Peanuts

• Spinach

• Wheat germ

• Sunflower oil

• Safflower oil

• Tomato

Beans

Top 10 food sources of zinc

• Beef chuck roast

• Beef patty

• Pork chop

• Beans

• Chicken

• Pumpkin seeds

• Yogurt

Chickpeas

• Lentils

• Cashews

Tea

Standard “feel-better” foods for when you feel unwell

Banana

• Applesauce, unsweetened

• Whole wheat toast

• Brown rice

• Whole fruit popsicles

• Peppermint, ginger, or herbal tea

• Bone broth

• Yogurt (Greek is higher in protein)

Ginger chews

• Oatmeal or Cream of Wheat

Honey

• Yogurt (Greek is highest in protein)

Smoothie -That May Boost your Life Expectancy

COVID-19 Sample Diet Plan

Diet plan

Early Morning

6-7 soaked almonds, 2-3 walnuts, and 5-6 raisins + ginger, coriander seeds and tulsi concoction

Have raw garlic (can bite it and then gulp it down with water)

Breakfast

North Indian: Dhalia Khichadi-1 cup/ Dhokla- 4 pieces/ Veg Poha / Chila/ Veg upma/ Namkeen veg seviya/ Golden milk with Haldi and ginger powder

Or

South Indian : Idly-4/Ragi Dosa/Pongal- 1 cup / Moong dal sprouts boiled-1/2 Sambar/Veg Poha / Chila/ Veg upma/ 2 ragi idli + 2 egg whites

Mid-morning

Khada-1 cup

Mid-afternoon

Beetroot, spinach, and amla juice/ Mixed fruit bowl (orange, papaya, apple and guava)/ coconut water

Lunch

Brown rice (hand pound rice )/Amaranth/ragi or multi-grain flour Chapati -2 cups sambar or moong dal or cowpea curry-1 cup/ Spinach or green sabzi-1 cup/Carrot/Potato/pumpkin/cauliflower-dry sabji/buttermilk /Curd-1 cup

Evening

Boiled legumes-1 cup/Sweet potatoes boiled-1 cup/Dry fruits trail mix with Ginger tea/ veg or chicken or immunity soup/ sprouts chaat

Early dinner

Pumpkin soup or chicken soup or mix vegetable soup or dal soup or fruit of choice. 

Dinner

Moong dal khichdi and vegetables/ millet chicken vegetable bowl/meethi roti with paneer bhurji and mix vegetable/ Dhalia khichdi or broken wheat Pongal-1 cup/wheat dosa-2/idiyappam-3 with dal or channa curry-1 cup vegetable dry-1 cup

If the patient is getting diarrhoea/ nausea give Veg Khichdi, ginger tea ( ginger, tulsi/ lemongrass, cinnamon, clove or cardamom)

Any diet is ineffective without proper sleep and exercise, so get enough rest and start with a light or moderate amount of physical activity to get back into your normal routine.

One can modify this diet plan according to their requirements. If you are suffering from any other medical condition and have been asked to avoid any of these foods, make sure you consult your doctor/ health practitioner before following the diet plan. 

Let us know if you find this diet plan helpful and don’t forget to share it with others.

Also read: 9 Foods and Drinks to Avoid If You Have High Blood Pressure

What’s your Ayurvedic body type/Dosha + How To Eat For Your Dosha

Ayurveda focuses on whole-body healing and states that a person’s dosha, a type of bodily humor, determines their personality and health.

Knowing your body type, or constitution allows you to maximize your quality of life, health, and happiness by following the recommendations for food and lifestyle for each constitution.

What is the importance of knowing your Ayurvedic body type?

The body is made of five elements — Aakash (space), Jala (water), Prithvi (earth), Teja (fire), and Vayu (air). The five elements (Panchamahabhutas) combine to form three basic bioenergies, humors or doshas, known as

1. Vata composed of space and air

2. Pitta composed of fire and water

3. Kapha composed of earth and water.

These three subtle elements govern all our life functions, personality traits and the mind-body complex that define us as individuals. Each of these doshas has specific traits.

Also read: The Power of Mindful Eating
The pitta dosha is made up of the fire and water element and it primarily governs digestion. The Vata dosha is the air element and is the force behind all types of movements in the body. The Kapha dosha is the earth element and provides moisture to the skin and lubrication to joints. Usually, in a person, two of three doshas dominate.

Benefits of knowing your Ayurvedic body type

-Personal analysis of dosha helps you know about your body and its requirements

-Knowing your dosha can help you maintain optimal health.

-It will help you to maintain a good and balanced personal, family and professional life

-Helps you to plan your lifestyle according to the requirements of your body

-Dosha analysis will help you plan a balanced diet

-This can help you to know how an imbalance is likely to occur in yourself.

Identifying which dosha (or doshas) you are, is the first step towards using Ayurveda to help you achieve a better balance in both your body and mind.
Ayurvedic dos has

Type # 1: Are you a Vata?

Vata means ‘wind’. Hence, Vata personalities are governed by air and space. These people are all about movement, of body and thoughts. Generally described as cold, light, dry, rough, flowing, and spacious. Autumn represents vata for its cool, crisp days.

Body structure – People belonging to this class, generally find it difficult to gain weight. As they have a fast metabolism, they are thin with prominent bony structures, they tend to be cold most of the time, due to poor circulation (cold hands and feet) and have dry skin and hair. They also have little muscle tone. Their pulses are fast and weak.

Lifestyle – They are very active, mobile, restless and energetic. Their sleeping, eating and personal habits are usually irregular and erratic, make them prone to digestive issues and gas. Their sexual desire keeps on varying between extremes. As they sleep lightly and are easily disturbed, they are more prone to sleep disorder like insomnia.

Communication –Their mode of speech is generally very fast, they are talkative and enjoy talking a lot.

Mental state – Mentally and emotionally they are very quick. They are quick at gathering or displaying information’s or emotions. They tend to learn fast but their retention poor is weak, thus they forget fast as well.

Nature – Vata people are generally shy, modest and are low in confidence. They are often impatient but very flexible and adaptable to change. They usually feel stressed or worried in an unfamiliar or bad situation. They are most likely to be loners or non-conformists. They spent money quickly. They are highly creative, sensitive & kind-hearted.

Food for Balancing Vita

Healthy spices

1. Drink warm milk (moderate dairy) and eat freshly prepared warm whole foods,

2. Eat foods that are naturally sweet, sour, and salty.

3. Use generous amounts of high-quality oils or ghee and warming spices like ginger, black pepper, cinnamon, and cumin in your daily diet

4. Avoid alcohol, caffeinated beverages, and chocolate

5. Boiled or steamed starchy vegetables (moderate broccoli, cauliflower, zucchini and leafy vegetables)

6. Ripe fruits

7. Soupy grains: rice, wheat

8. Mild spices: cumin, ginger, cardamom, cinnamon, fennel, coriander, salt, cloves, mustard, black pepper

8 Delicious Spices With Most Powerful Health

9. Tea: camomile, fennel, ginger, liquorice, lemon

Type # 2: Are you a Pitta?

Pitta body types are predominantly of the fire element. Pitta refers to the acid secretion in the stomach which helps digest food. Hence, this energy is involved in the transformation of food into energy and is signified by a combination of heat and water. It’s commonly described as hot, light, sharp, oily, liquid, and mobile. Summer is known as the pitta season for its sunny, hot days.

Body structure – People belonging to this class are medium build. They have good muscle tone and they always feel warm. They have prematurely grey hair or a victim of early balding. They have a reddish complexion, enjoy high energy level and have a good digestive system. Their skin is soft, warm often develop freckles, moles and are sunburned easily.

Lifestyle – Their desire for food and sex is very strong. Their sleep is moderate and is not easily disturbed. Their pulse is strong. They often dominate any conversation. They dislike hot weather, sunlight and heat.

Communication – They usually speak loudly and with passion.

Mental state – They are extremely intelligent, focused and ambitious people. Emotionally, they are passionate about life, have a tendency to be perfectionists, have a strong desire for success, and can become easily irritated and impatient.

Nature – They are usually extroverts and love to be the centre of attention. They manage money very carefully. They often aspire to attain positions of leaders. They enjoy competitive sports and games, either as spectators or participants. Their intelligence is high, and they have good insight and a keen sense of discrimination.

Food for Balancing Pitta

Oats

1. Drink 4—5 litres of warm or room temperature water every day

2. Use ghee, or clarified butter, in your cooking.

3. Boiled, steamed, raw vegetables

4. Sweet fruits

5. Moderate amounts of dairy

6. Soupy grains: rice, wheat, barley, oats

7. Mild, cooling spices: coriander, cardamom, cloves, turmeric, cumin, curry leaves, mint

8. Tea: fennel, camomile, peppermint, spearmint, liquorice, red clover

Type # 3: Are you a Kalpha?

Kapha (pronounced “kuffa”) is a combination of earth and water elements. These personalities are therefore often balanced, stable and calm people. It can be described as steady, stable, heavy, slow, cold, and soft. Spring is known as Kapha season, as many parts of the world slowly exit hibernation.

Body structure – People belonging to this class usually have the largest of all the body types. Physically they have wide hips and shoulders. They have thick and wavy hair. They generally have very good stamina. They are often overweight and tend to gain weight very easily. Their teeth are strong and very well-formed. Their pulse is slow and steady.

Lifestyle – They usually have a moderate or low appetite and their digestion is very slow. They enjoy eating luxury foods that taste and smells good. In physical activity, they are very slow. However, they are also very sluggish, lethargic and difficult to motivate. They love to sleep a lot.

Communication – They have a pleasant appearance and voice.

Mental state – They are slow learners, but their memory is very great. Emotionally, they tend to be very loyal and stable.

Nature – They like to be in familiar surroundings. They are money-savers and they are very good providers as well. Typically, they are serene and tranquil and their emotions are slow to become excited or aroused. However, they can be sentimental, nostalgic and romantic. They are highly tolerant and forgiving, with medium intelligence. They prefer to belong to a group, club or community. They cling to their family or familiar associations.

Food for Balancing Kapha

Millet upma

1. Foods that are astringent, spicy, and bitter tastes are conducive for keeping Kapha under check. Dry and warm food helps too. 

2. Boiled, steamed, raw vegetables

3. Ripe fruits (except banana)

4. Fat-free buttermilk (another dairy reduced)

5. Grains: corn, millet, rye, oats, barley, wheat bran

6. Strong spices: pepper, paprika, salt, garlic, basil, cloves, allspice, fennel, mustard, turmeric, cumin, ginger, cardamom, cinnamon, coriander, black pepper

7. Honey instead of sugar

8. Tea: cinnamon, fenugreek, peppermint, raspberry

To maintain good health, it is important to manage your current state of doshas proportional to your birth state. If there is a difference between the two conditions, then an imbalance can occur. Vikruti is the term used to denote this imbalance.

If your dosha is not balanced, you may be a victim of heartburn, constipation, mood swings, depression etc.

6 Natural Remedies To Treat & Prevent Bloating

Bloating is referred to the feeling of fullness you feel in your belly.

It is one of the most common indigestion problems that people face. Not chewing food properly, eating too quickly and overeating are some of the most common causes of bloating.

What Causes Gas To Build Up

Gas pain, bloating, and flatus frequency can be exacerbated by anything that causes diarrhoea or constipation. Gas can also be caused by:

• Overeating (Eating too much, eating too fast)

• Swallowing air while you eat or drink

• Smoking cigarettes

• Eating spicy and oily foods

• Excessive alcohol intake

• Caffeine

• Stress, fatigue and anxiety

Also read: Natural Constipation Cure

1.Chew On Fennel Seeds Or Drink Fennel Tea

Herbal tea

Fennel seeds, scientifically known as Foeniculum vulgare, are quite popular for their digestive properties. They contain compounds called estragole, fenchone, and anethole that exhibit antispasmodic properties, which can help relieve stomach gas and bloat.

Eat a pinch of fennel seeds at the end of a meal to benefit from its gas-reducing oils, This can be particularly helpful if you’ve eaten your fair share of cruciferous vegetables, such as broccoli, and you can already feel the belly-bloating a little bit, (something which is completely natural, by the way). It’s also a nice way to wrap up a big plate of carbs.

For those of you who don’t want to munch on fennel seeds like a chipmunk (though they are kind of delicious), you’ve got options.

You Will Need

• 1/2 to 1 teaspoon of crushed fennel seeds

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add the crushed fennel seeds to a cup of steaming water.

2. Let it steep for 5 to 10 minutes.

3. Strain and add honey for flavour.

4. Consume this tea daily.

5. Alternatively, you can also chew about half a teaspoon of fennel seeds daily.

2.Sip On Water With Freshly-Squeezed Lemon Juice

Brain boosting drink

Lemons are natural diuretics that exhibit mild laxative properties when mixed with warm water. This can be helpful in the treatment of salt-induced bloating as they reduce the amount of salt inside your body.

The citric acid that gives lemons their puckery taste can help break up or prevent kidney stones, which is one abdominal ailment they can help with. Lemons also are a source of soluble fiber, but to get this benefit.

You Will Need

• 1 teaspoon of lemon juice

• 1 glass of warm water

What You Have To Do

1. Add one teaspoon of lemon juice to a glass of warm water.

2. Consume this solution daily to get relief from stomach bloating.

3. You can also add honey for flavour.

3.Eat Ginger Or Drink Ginger Tea

Healthy spices

Ginger has been used for centuries to cure all kinds of basic ailments. Ginger possesses carminative properties that can help to expel gas and relieve cramps and indigestion. This shows the efficiency of ginger in treating stomach bloating along with its symptoms.

There are a few different ways to effectively get ginger in your system, but unfortunately, those sugary ginger chews aren’t one of them.

Instead, You Will Need

• 1 inch of ginger

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add ginger to a cup of water in a saucepan.

2. Bring the water to a boil and simmer for 3 to 5 minutes.

3. Strain and consume this daily.

4. You can also add honey to this for flavour.

4.Peppermint Tea

Peppermint tea

Peppermint tea is considered a great remedy to treat a bloated stomach. This herb aids digestion as its ingredients like menthol and menthone have digestive and antispasmodic properties. Peppermint also helps in stimulating the secretion of gastric juice, which in turn, expels gas.

You Will Need

• 1 teaspoon of dry peppermint leaves OR a handful of fresh peppermint leaves

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add the peppermint leaves to a cup of hot water and bring it to a boil in a saucepan.

2. Simmer for 5 minutes and strain.

3. Add honey for flavour and consume the peppermint tea before it turns cold.

5.Snack On A Banana

Banana for weightloss

Bananas are rich in fiber and also contain high levels of potassium. This makes them a great remedy for salt-induced stomach bloating as the high potassium content in them will regulate the sodium levels in your body.

Ripe bananas are known to aid with digestion and bowel movements, and the potassium found in this fruit manages the fluid levels in your body that are causing the bloating.

You Will Need

1-2 bananas

What You Have To Do

Include one or two bananas in your daily diet.

Also read: How To Eat A Banana For Weight Loss

6.Yogurt

Yogurt dip

Yoghurt is a natural probiotic that increases the levels of healthy bacteria in your body. These bacteria can accelerate your digestion, which can also help in reducing abdominal bloating.

Yoghurt has always been considered a cooling food for hyperacidity. It contains natural probiotics which replace the bad bacteria in the bowel and improve digestion. Similarly, the calcium and other components that are present in yoghurt can bind to the acid in the stomach and relieve hyperacidity and stomach bloating. If you wish to take charge of your stomach bloating issues, make sure you have a cup full of yoghurt after your lunch and dinner.

Also read: Top 7 Unique Fermented Indian Superfoods

Probiotics are also present in kombucha and sauerkraut. These foods are readily available in our country and are popular in the Western world.

You Will Need

1 cup of plain yoghurt

What You Have To Do

Consume one cup of plain yoghurt.

Also read: 10 Creative Yogurt Based Healthy Snacks

All the remedies listed in this article can be used to cure stomach bloating. You can try these remedies either individually or in combination for faster recovery. Additionally, taking a few precautions can help you avoid the recurrence of this condition.

Top 11 “Superfoods” for Healthy Kidney

Your kidney is the filter station and the purifier as well as hormone balancer set-up.

To maintain peak kidney health, one only needs to be careful about a few things like proper diet, rest and exercise.

There are some foods that are good for the kidney and some which can harm them if used in excess.

9 Foods and Drinks to Avoid If You Have High Blood Pressure

The job of this vital organ is to filter things like water and salts out of the blood and to produce urine. The enzyme renin that it creates plays a big role in regulating the blood pressure.

Healthy kidneys balance your body’s minerals, like salt and potassium and the amount of fluids your body requires. Healthy kidneys retain the good nutrients and throw out the waste via urine. Healthy kidneys make hormones that affect the way other organs work.

Here Are 11 Foods To Eat For A Healthy Kidney:

Food items that boost renal health

1.Apple

The healthiest any-time snack that keeps doctors away, apples are helpful for protecting kidneys too. Apples are a good source of pectin, a soluble fiber that can lower cholesterol, glucose levels and helps reduce the risk factors associated with kidney damage. And don’t forget the peel! It is a significant source of antioxidants, including one called quercetin, which is thought to protect brain cells.

Snacks

2.Berries

Berries are a great source of antioxidants and helpful nutrients. There are a number of berries that can be added to the diet to protect kidney health such as strawberries, blueberries, cranberries, etc.

Blueberries are a low-calorie source of fiber and Vitamin C. They are being studied for their potential to protect against cancer and heart disease and for possible brain health benefits.

7 superfood smoothies for glowing skin

3.Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients our body cannot make, so we must get them through the foods we eat. They have many important functions in the body including controlling blood clotting and building cell membranes in the brain.

Why You Should Focus on Improving Omega Fatty Acids Ratio

Omega ratio

Omega-3 fatty acids have been shown to decrease risk of abnormal heartbeats, decrease triglyceride levels and slightly lower blood pressure. They are being looked at for their potential benefits for conditions such as cancer, autoimmune diseases and inflammatory bowel diseases. Salmon is a favorite “go-to” source of omega–3 fatty acids, but you can also consider mackerel, albacore tuna, herring and sardines.

4.Vitamin C

If you want to keep your kidney, healthy, the more Vitamin C the better. Citrus fruits such as oranges, lemons contain this vital vitamin in abundance. According to the studies , “Consuming dilute lemon juice daily has been shown to decrease thee rate of stone formation.”

5 Power-packed Immune-Boosting Juices

Immunity boost

5.Cabbage

A cruciferous vegetable, cabbage is packed full of phytochemicals, chemical compounds in fruit or vegetables that break up free radicals before they can do damage. Many phytochemicals are also known to protect against and fight cancer, as well as foster cardiovascular health.

Cabbage is naturally low in sodium, which makes it a great vegetable to have to prevent kidney disease. High in vitamin K, vitamin C and fiber, cabbage is also a good source of vitamin B6 and folic acid. Low in potassium and low in cost, it’s an affordable addition to the kidney diet.

6.Spinach

This leafy green vegetable is high in vitamins A, C, K and folate. The beta-carotene found in spinach is important for boosting your immune system health and protecting your vision. It is also a good source of magnesium. Instead of lettuce in your salad, try spinach. You can also easily incorporate spinach into your diet by making a simple side dish of steamed spinach, spiced up with garlic and olive oil.

Detox juice

7.Sweet Potato

The amount of vitamins and minerals found in sweet potato are great for consumption at any time of the day. Their high fibre content further breaks down slowly, making it ideal to reduce weight too.

These super spuds are packed with beta-carotene and are an excellent source of vitamins A and C. Sweet potatoes are also a good source of vitamin B-6 and potassium. You can eat them mashed or even make your own oven-baked fries.

8.Kale

Dark leafy green vegetables are a must include in your diet towards better kidney health. Kale is one of the glorious green which is packed with Vitamins A and C, calcium and many other important minerals.

Detox juicing

Kale is also a serious source of carotenoids and flavonoids, which may translate to super eye health and anti-cancer benefits. Kale contains significant sources of Vitamin K. Its peak season is winter, which makes kale a great choice during a season with fewer fresh veggie choices. Replace those unhealthy potato chips in your pantry with baked unsalted kale chips. Simply slice, drizzle with olive oil and bake!

9.Red bell peppers

Red bell peppers are low in potassium and high in flavor, but that’s not the only reason they’re perfect for the kidney diet. These tasty vegetables are also an excellent source of vitamin C and vitamin A, as well as vitamin B6, folic acid and fiber. Red bell peppers are good for you because they contain lycopene, an antioxidant that protects against certain cancers.

Eat red bell peppers raw with dip as a snack or appetizer, or mix them into tuna or chicken salad. You can also roast peppers and use them as a topping on sandwiches or lettuce salads.

10.Egg whites

Egg whites are pure protein and provide the highest quality of protein with all the essential amino acids. For the kidney diet, egg whites provide protein with less phosphorus than other protein sources such as egg yolk or meats.

Quick pancakes

Buy powdered, fresh or pasteurized egg whites. Make an omelet or egg whites sandwich, add pasteurized egg whites to smoothies or shakes, make pancakes or add whites of hard-boiled eggs to your salad to add extra protein.

6 Excellent Plant Protein Foods With All The Essential Amino Acids

11.Onion

People who are on a low sodium diet usually have to compromise in terms of taste of their food. This however can be solved by simply adding onions tossed in olive oil with some garlic. They’re also rich in vitamin C, magnesium, vitamin B and some pre-biotic fibres that keep your digestive system healthy by providing necessary good bacteria.

Also read: The Best Way to Cook Broccoli for the Highest Health Benefits

By Priyanshi Bhatnagar

9 Foods and Drinks to Avoid If You Have High Blood Pressure (Plus Healthy Tips too)

Beating high blood pressure with food !

High blood pressure (hypertension) is one of the first signs of heart disease. Left untreated, hypertension can damage your arteries and lead to serious complications like a heart attack.

If your blood pressure remains high over a sustained period, your doctor might prescribe medication to lower it. But even if you take blood pressure medication, you also should work on reducing hypertension by avoiding specific types of foods.

These are the foods to avoid with high blood pressure to keep your heart healthy and lower your risk of heart attack or stroke.

1. Table salt

Salt is one of the most problematic ingredients for people with high blood pressure, and it’s important to make sure you don’t eat too much of it. This may seem easy enough, but salt is quite hard to avoid.

Salt guide

Salt tops the list of foods to avoid with hypertension.

Sodium increases the amount of fluid in your blood, which raises your blood pressure. You should not add any type of salt to your food if you have high blood pressure. No added salt can be considered healthy for a person with high blood pressure.

Tip: Instead, try seasoning your food with flavorful, salt-free herbs and spices. Food may taste bland when you first put down the salt shaker, but your palate will adapt quickly.

Also read: Different types of salt and their uses

2. Salty Snacks

High on the list of high blood pressure foods to avoid lies the salty snacks group. Not only does the high sodium level of these snacks increase hypertension, but their fattiness contributes to weight gain and poor heart health.

Cravings

Tip: When you must appease that craving for a crisp, salty snack, try eating small portions of low-sodium varieties instead. You also can substitute small servings of unsalted or lightly salted nuts, which provide more nutrition than chips.

Also read: 11 Instant Savory Crepe recipes to kickstart your day the Healthy Way

3. Cured meats

While cured meats can be really tasty, it’s best to avoid them.

Processed meats not only contain excessive amounts of sodium, but they’re usually very fatty and contribute to poor overall health. Before you buy any type of prepared meat—whether Ham, bacon and deli meats are often prepared by soaking them in a brine bath made with saltwater and spices.

Watch out when you go out to eat, and especially when you’re making a sandwich. Sandwiches are high in salt because bread, cheese, condiments, and deli meat all have salt. It is quite easy for one sub or sandwich to have over 2,000 mg of salt.

Processed food

Also read: The healthiest type of bread to pick

Tip: Read the label on packaged lunch meats to view the sodium information. Also, look up the nutrition information for the brand of deli meat your local counter slices so you can make appropriate choices before you build that next sandwich.

4. Canned foods

Many canned vegetables, soups, and other food products are prepared with lots of salt for taste and to preserve the food. Frozen is ok too, but watch for added salt and butter and pick the plain vegetable packs. If you don’t have access to fresh vegetables (or you don’t have time to prepare them), you may reach for the frozen versions instead.

Fermented

Tip: If you do need to use canned vegetables, you can buy the “no salt added” kind or rinse the vegetables before eating to get rid of the extra salt. Similarly, canned tuna is also often high in salt, so I advise giving that a rinse as well.

5. Sugar

Anyone with hypertension would do well to monitor their sugar intake. Studies of people with diabetes show some correlation between excessive sugar consumption and increased blood pressure. Even if you don’t have diabetes, avoiding added sugar in your diet is a smart decision. To start, avoid soft drinks and canned fruit in syrup.

Tip: Read labels to learn the total sugars contained in a packaged product. Aim to keep your sugar consumption at a minimum, and you may see your blood pressure numbers fall.

Sugar cravings

Also, read 15 Top Diabetes Diet Myths 

6. Alcohol

Avoid the consumption of alcohol while following a strict high blood pressure diet.

Currently, the American Heart Association recommends people with hypertension avoid excessive alcohol consumption—and that includes red wine.

If you drink alcohol, limit yourself to two drinks per day or fewer. Remember that alcohol of any kind also might interact with heart medications you take, so talk with your doctor or pharmacist before you hoist that next pint of beer.

Whiskey

Tip: In unavoidable social situations, hold on to your glass and just do not sip it. Make that one glass last for the entire meal and your head will thank you for the next day.

Also, read 9 Natural Hangover Remedies (Backed by Science)

7. Caffeine and Energy Drinks

Caffeine from any source causes the blood vessels to constrict, which can raise blood pressure. Coffee, energy drinks, sodas, teas—the list of caffeine-containing beverages is long. Before you consume any beverages that aren’t 100% water, read the label to review the caffeine information. Even sugar-free sodas can still contain caffeine, so choose carefully. Energy drinks without caffeine may not be a good choice, either, since some of them are loaded with sugar.

Coffee alternatives

Tip: To improve your energy levels, try exercising regularly instead. It’s better for your overall heart health too.

Also read: Brain-Boosting Beverages Other than Coffee

8. Sauces and condiments

When I tell people to avoid table salt, they often reach for condiments instead—like ketchup, steak sauce, soy sauce, barbeque sauce, or salad dressings. But, if you look at their ingredients, you’ll quickly notice that they have a lot of salt in them, too! Even red and white sauces in Italian dishes have lots of salt, and so does gravy. I call this “hidden salt.”

9. High-fat foods & Processed foods

While high-fat foods may not directly raise your blood pressure, they can pose other problems, like raising your risk for high cholesterol and type 2 diabetes. The mixture of hypertension, diabetes, and high cholesterol can dramatically increase your risk of heart problems.

Similarly, processed foods carry lots of salt. This includes some frozen products, like frozen dinners and pizzas. My best advice here is to avoid these foods in favour of freshly prepared dishes.

Toast

Tip: If you have no other choice, look for low-salt or low-sodium versions. Some brands make healthier products for people with hypertension and heart disease. Those products will have the AHA logo printed on them and will have little to no salt added.

Herbs & Spices Suggested dishes to use

Basil Soups, salads, vegetables, fish, and meats

Cinnamon Salads, vegetables, breads, and snacks

Chili powder Soups, salads, vegetables, and fish

Cloves Soups, salads, and vegetables

Dill weed and dill seed Soups, salads, vegetables, and fish

Ginger Soups, salads, and vegetables, and meats

Marjoram Soups, salads, vegetables, beef, fish & chicken

Nutmeg Vegetables, meats, and snacks

Oregano Soups, salads, vegetables, meats, and snacks

Parsley Salads, vegetables, fish, and meats

Rosemary Salads, vegetables, fish, and meats

Sage Salads, vegetables, fish, and meats & chicken

Thyme Salads, vegetables, fish, and chicken

Get Support

If this is a challenge for you, talk to your healthcare provider about referring you to a nutritionist who can help you explore healthy options and cooking tips.

By Priyanshi Bhatnagar

Related: This Is Why You Crave Sugar Immediately After Your Meal + Handy Tips To Stop