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salt free healthy diet

Health Benefits of Dieting without Salt

Salt is one of the essential ingredients for cooking food. The chemical composition of salt is NaCl, which means it comprises of sodium and chloride. As we know salt is a very common ingredient in food but in the quantities found in most foods we eat today, it isn’t healthy. In fact, it leads to diseases such as heart diseases, blood pressure and many more.

You might be thinking if salt is dangerous for health then what shall we do? Don’t worry, you can always rely on low-sodium diets. Why low-sodium foods? Because recent researches showed that low sodium intake can improvise your health conditions.

Fewer chances of kidney disease

A research was carried out in CKD (chronic kidney disease). It was observed that intake of low sodium resulted in significantly reduced chances of high blood pressure as well as of protein in the urine.

If you are eating a lot of salty products then this will result in high blood pressure. Now how is high blood pressure related to kidney disease? It is simple, that high blood pressure will damage your kidneys.

The National Kidney Foundation took an amazing step. They recommended all people, suffering from CKD, to limit the sodium intake up to 2 grams (i.e. 2,000 mg) per day.

Lower risk of blood pressure

If you are eating too much salt then it will increase the risk of high blood pressure. The reason is that sodium reacts with your blood. The blood then behaves in such a way which triggers the heart to pump fast.

Recently research was conducted in which patients were given less or no sodium foods. The results concluded that more than 3,000 people showed positive results.

Nonetheless, it’s recommended to have zero sodium diet.

Reduce the risk of heart disease

Last but not least, less sodium intake can decrease the risk of heart disease. Heart disease can lead to kidney disease and water retention.

A review of studies showed that people who eat less or no salt products are more likely to have a healthy heart.

If you want to try out a new healthy diet, think about the amount of sodium you can reduce. Your body will thank you.

heart health

Heart Attack Recovery: Foods to Eat and Avoid

After surviving from a heart attack, the first though that comes in mind is to change the lifestyle. Healthy eating, exercise and stress-free routine are the basic needs of a post heart attack person. But usually people don’t know how to customize their meal plan. Here we are mentioning some of the foods to eat and avoid after a heart attack.

  1. 1.) Avoid foods fried in saturated fats. As an alternative you can use stir fried foods in unsaturated fats like vegetable oil or nuts oil
  2. 2.) Do not eat processed meat such as hot dogs and sausages. Instead of these you can use chicken or turkey meat.
  3. 3.) Stay away from desserts and sweets containing milk chocolate and sugar. For chocolate items you can use dark chocolate which contains more antioxidants good for you health.
  4. 4.) Say no to baked items such as cakes and pastries containing white sugar and plain flour. As an alternative you can bake food for yourself containing natural sugar and whole grains.
  5. 5.) Do not use salad dressings, cream sauces and ketchup that contain sugar and saturated fatty acids. Instead you can make your own homemade ketchup and dressings without sugar and high fat dairy products.
  6. 6.) Avoid salted nuts and snacks. You can opt for unsalted ones in limited quantity.
  7. 7.) Cut back on sugary soda and fizzy drinks. As a replacement you can add fruits to your water or drink fresh homemade juices without sugar and preservatives. Reduce your intake of coffee, tea and alcohol and drink more water daily.
  8. 8.) Avoid take-aways like pizza, hamburgers, chips, fried potatoes, pasta and noodles etc. Replace fatty red meat with the lean meat or white meat in your food.
  9. 9.) Avoid processed foods. Eat fresh vegetables and fruits daily and go for wholegrain cereals, breads, rice and pasta etc.
  10. 10.) Include legumes, egg and fish in your food and replace them with high fat dairy products.

 
Making heart-healthy changes to lifestyle can help you live strong and vibrant for many years without the thought of having another heart attack. Taking care of yourself after a heart attack is very important. Eating right, avoiding stress and daily exercises and basic lifestyle modifications that can help you a great deal in this regard.

sugar

Sweet Poison: Why Sugar is Ruining Your Health

Sugar is one of the most common ingredients in food. Everyone loves dessert but what we don’t realize is that we are killing ourselves. Cold drinks, candies, tea, and even baked foods as well contain a lot of sugar. Not only that even savory foods such as tomato sauce, bread, and protein bars, can have sugar.

People intake so much sugar and they don’t even know realize it. They also don’t realize that the intake of high amount of sugar can lead to many troubles. Here are the top 10 points which are the result of intake excess amount of sugar.

  1. Sugar can weaken your immune system which can create a lot of health problems. It can also cause a disturbance in the mineral percent in a body.
  2. Having a high amount of sugar can result in anxiety, hyperactivity, troubles in concentrating, and bizarreness in children. It can create a remarkable increase in triglycerides.
  3. Too much intake of sugar causes decreases in defense against bacteria and infections (infectious diseases). That’s not all, it can lead to the decrement of tissue function and elasticity.
  4. Sugar decreases high-density lipoproteins and causes chromium deficiency.
  5. Eating too much sugary products can cause cancer of the ovaries and can increase fasting levels of glucose.
  6. Sugar can cause a copper shortage and it can absorb magnesium and calcium and will affect eyes as well.
  7. A high amount of sugar intake can increase the level of norepinephrine, neurotransmitter, serotonin, and dopamine as well.
  8. Having an excess amount of sugar can result in hypoglycemia.
  9. Sugar can lead to trouble in the digestive system, premature aging in young age, the quick increment of adrenaline levels in children and tooth decay.
  10. High sugar intake can cause advanced glycation end products.

Conclusion

This isn’t the end of the list. Eating an excessive amount of sugar can have many negative health impacts. This doesn’t mean to eliminate sugar from their diet but to limit it. Life is better if everything is in balance and if people fail to maintain that balance then this can result in something horrible.