Diets that Help you Lead a Healthy Lifestyle

Healthy lifestyle has surged as a vital strategy against the risk of heart disease in India over the last couple of years.

Maintaining a healthy lifestyle may reduce the chances of developing various diseases. 'Healthy lifestyle' a common phrase that has come under much scrutiny over the last couple of years, has some of us checking our calorie count with every meal intake, and most of us aiming to achieve it, but never being able to.

Despite alarming facts that reveal the sorry state of the Indian population's heart health, and India accounting for approximately 60 percent of the world's heart diseases, it becomes an important consideration.

We know that hypertension, high cholesterol, diabetes, or obesity can impact our health negatively. These can be caused by our poor lifestyle choices.

Our sedentary lifestyles have led to lower levels of physical activity, coupled with the lack of moderation and imbalance in our food habits that include excess consumption of processed foods high in refined sugar, salt, and fat (both saturated and trans-fat).

The key to minimizing health risks is not as hard as you may think. Starting small and adopting simple dietary and lifestyle changes can help maintain overall heart health.

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‘With the growing risks of heart disease in India in recent years, living a healthy lifestyle has become a vital strategy to protect ourselves from it.’

Choose Granola Bars Over Indian Dessert

We Indians have a sweet tooth and crave something sweet with our meals, but most of the time we go overboard with the consumption of desserts that have an excessive amount of sugar.

Overconsumption of sugar for a long period of time accumulates as fat in the body, causing weight gain. Even though sugar is part of our regular diet, one needs to be mindful of the consumption pattern, and portion sizes and should go for a snack which is more ideal.

Granola bars are a quick snack for those who need a power boost, but make sure you use low amounts of sugar. Homemade granola bars can be made at home with oats, berries, edible seeds, and dry fruits that are high sources of fiber and protein.

Soluble fiber helps to reduce LDL levels i.e., bad cholesterol and blood pressure, which will keep your heart healthy.

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Swap Fruit Juices with Whole Fruits

Consuming whole fruits in the morning helps in the better absorption of vitamins from the fruits. However, people choose the convenient option and consume fruit juices.

Natural and canned fruit juices are concentrated sources of sugar without the benefit of fiber. Hence, it is advisable to include whole fruits as part of your breakfast, which has nutrients like fiber, vitamins, minerals, and phytonutrients. Seasonal fruits are a good way to include fruits in your breakfast every day.

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Choose Blended Oils

Our day-to-day cooking requires oil in almost all our meals; therefore, choosing the right oil is a simple change for overall health. Though single-seed oils like ground nuts, soybean, canola, etc. do have health benefits, they are not enough to provide the right balance of fatty acids which are recommended in our diet.

Opt for multi-source oils, also known as blended oils. Blended oils with antioxidants have multiple benefits, like providing nutrition from fats and improving immunity.

It is prepared by combining two or more oils into one to obtain the benefits of two oils in one. They are scientifically blended to provide a good balance of MUFAs and PUFAs that help manage cholesterol.

Lower Sodium and Saturated Fat-Rich Foods

The American Heart Association and the Indian Council of Medical Research both recommend limiting sodium consumption to no more than 2000 mg a day.

Processed foods like chips, crackers, or white bread as an evening snack has become a norm among adults, and these foods are usually high in sodium and saturated fat. It is important to check nutritional labels before purchasing processed foods to assess the amount of sodium and saturated fat you are consuming.

You can also opt for a healthy switch and consume foods like fruits, sprouts, oats, yogurt, or millet-based foods for snacks.

Choose Healthy Alternatives

Working professionals living sedentary lifestyles tend to depend on fast food to satisfy their hunger pangs. Fast food could have excess amounts of saturated fats, refined sugar, and sodium, increasing the possibility of obesity, diabetes, hypertension, and a cholesterol imbalance.

To counter this, a simple habit of eating healthy alternatives like hummus wraps, savory oatmeal, and millet dosas can be relished.

Chickpeas, oats, millet flour, and veggies are a great source of plant-based protein and fiber, which improve your good gut bacteria and have a low glycemic index that helps control blood sugar levels.

Leafy vegetables like spinach, cabbage, fenugreek leaves, kale, and collard greens are high in fiber, vitamins, and minerals that promote overall health and heart health.

Maintaining a healthy lifestyle can seem overwhelming, especially with all the information out there. However, breaking down your health goals and making simple, easy changes to your everyday habits can help you achieve a healthy lifestyle.

Source-IANS