Nowadays, we consume too much added salt and sugar. Eating too much sodium, sugar, and fatty food increases risk of cardiovascular disease and other health problems.
The danger of sugars
Too much added sugar can be one of the greatest threats to your health. All sugars are part of the carbohydrate family and provide 4 Calories of energy per gram. On its own, sugars has no other nutrients. When you eat excess sugar, your liver has to produce insulin, so sugars is being taken into body cells, to be used for energy. In people with insulin resistance, however, excess sugar is not sufficiently absorbed by cells even in the presence of insulin, thereby causing an increase in the level of blood sugar. This can lead to heart disease.
Easy ways to lower blood sugar
- Eat less than 6 teaspoons of sugar per day (24 grams)
- Avoid drinks that contain more than 5% of sugars (find the information on the nutritional label)
- Eat low sugars fruits such as guava, green apple, papaya
- It is okay to eat dessert. Try choosing one with low sugars or having fruits as dessert.
The terrifying side effects of eating excessive fatty food
Fat is an important part of your diet. It is essential to eat some fat, however it is also harmful to eat too much. Fat has 9 calories per gram, more than 2 times the number of calories in carbohydrates and protein. Trans fatty acids are unhealthy fats that are found in shortenings, doughnuts, cookies, coffee creamer, etc. Fatty foods that contain saturated fat are linked to poor heart health and increased risk for high cholesterol, increase LDL, and lower HDL. This can also lead to coronary artery disease. Food rich in saturated fat and cholesterol includes fatty meat and coconut milk.
Easy ways to lower fat intake
- Eat less than 6 teaspoons of fat per day (30 grams)
- Eat lean meat 2-4 tablespoons per meal (depending on sex and age)
- Avoid fried food as it contains saturated fat
- Avoid food that contains trans-fat such as shortenings, popcorn, hamburger, etc.
- Avoid reusing cooking oil or eating food that is cooked in it, such as fried dough, fried banana, etc.
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