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3 Tips for Healthy Eating

healthy eating

By Mikkie Mills

Do you feel like your sweet tooth or yearning for salty foods is preventing you from achieving your health goals? Eating healthy is not as difficult as many people take it to be. With a few changes to your cooking and diet, you can be able to achieve your ambitions of eating healthy.

Cut Down on Sodium
Sodium is an essential mineral that is regulated by your kidneys to control the body's fluid balance. Sodium sends nerve impulses and influences muscle function. When your blood stream has extra sodium, it pushes water into your blood vessels and increases the volume of blood in your blood vessels. When more blood is flowing in your blood vessels, your blood pressure increases and this exhausts your heart and injures your blood vessels.

Many people eat more than double the recommended amount of sodium. Excess amounts of sodium increases your risk of suffering from a stroke, heart disease, and other related health problems. Salt is one of the factors that contribute to excess sodium intake. According to NHS choices, about three quarters of the salt you eat is already present in the food you buy. NHS choices further states that adults and children above 11 years should not eat more than 6 g of salt every day. The daily dosage of younger children is below 6g.

Another source of sodium in processed foods. One way to cut down on sodium is to check the labels on food products and buy those with lower sodium levels.

Reduce Your Intake of Saturated Fat
While fat is an important component in your diet, you should be watchful about the type and amount of fat you are taking. The two main forms of fat are saturated and unsaturated. Excess amounts of saturated fat increases blood cholesterol which heightens your risk of suffering from heart disease. Saturated fats are present in foods rich in protein and carbohydrates such as meat, sausages, cheese, cakes, and pies. The average man should not exceed 30g of saturated fat every day. On the other hand, the average woman should not exceed 20g of saturated fat every day. Children should take less amounts of saturated fat than adults.

According to, you should learn to substitute saturated fats with foods that are rich in unsaturated fats such as canola oil, olive oil, avocados, and oily fish. If you should eat meat then go for the lean meats, fish, and poultry without skin. Additionally, you can take supplements, some with carrageenan, or spices that are packed with this component to lower your cholesterol levels. This product has an antioxidant effect and is highly useful in dairy and meat products for its ability to bind to proteins.

Reduce Your Intake of Sugar
Eating foods and drinks that are high in sugar heightens your risk of suffering from tooth decay and obesity. Sugary foods and drinks are high in calories and when taken in excess can cause weight gain. The sugars you should cut down on are free sugars. These are added to food and drinks or found naturally in syrups, fruit juices, and honey. Foods containing free sugars include alcoholic drinks, sugar fizzy drinks, sugary breakfast cereals, biscuits, cakes, and pastries. One tip on avoiding sugary foods is to read the food labels and check the amount of sugar in each product. Foods that have over 22.5g of sugar per 100g product are high in sugar whereas foods with 5g of sugar per 100g are low in sugar. A Place for Mom, a blog for the elderly, recommends substituting sweet foods with natural spices such as vanilla, nutmeg, cinnamon, citrus, molasses, and honey.

Many people eat unhealthy foods and drinks without knowing the negative effect they have on their bodies. For some, eating healthy is unattainable and is for the focused and disciplined. The truth of the matter is that healthy eating is very simple if you are committed. Reducing your intake of salt.

About Mikkie Mills: “I’m a Chicago native who loves to share her expertise about personal development and growth. When I’m not writing, I’m chasing the little ones around or rock climbing at the local climbing gym.” More articles by Mikkie.

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