8 tips for healthy eating - NHS for Dummies
fats. Fat consumption, especially hydrogenated fat and industrially-produced trans-fat intake, can be minimized by: steaming or boiling rather of frying when cooking; replacing butter, lard and ghee with oils abundant in polyunsaturated fats, such as soybean, canola( rapeseed), corn, safflower and sunflower oils; eating reduced-fat dairy foods and lean meats, or trimming noticeable fat from meat; and limiting the intake of baked and fried foods, and pre-packaged treats and foods (e. doughnuts, cakes, pies, cookies, biscuits and wafers )which contain industrially-produced trans-fats. Salt, salt and potassium, The majority of people consume too much sodium through salt(corresponding to consuming approximately 912 g of salt per day) and insufficient potassium(less than 3. 5 g). High salt consumption and inadequate potassium consumption add to hypertension, which in turn increases the risk of heart problem and stroke (8, 11 ). 7 million deaths each year( 12). Individuals are frequently unaware of the quantity of salt they consume. In many nations, the majority of salt originates from processed foods (e. g. prepared meals; processed meats such as bacon, ham and salami; cheese; and salted treats) or from foods consumed frequently in big amounts (e. bread). Salt is also added to foods during cooking (e.
g. bouillon, stock cubes, soy sauce and fish sauce)or at the point of consumption(e. g. table salt). Salt consumption can be reduced by: limiting the quantity of salt and high-sodium dressings (e. g. soy sauce, fish sauce and bouillon)when cooking and preparing foods; not having salt or high-sodium sauces on the table; limiting the intake of salted treats; andchoosing items with lower sodium material.