High Sodium Foods to Avoid

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Foods loaded with sodium can wreak havoc on your health. Studies have shown that excess intake of sodium rich diet not only increase your blood pressure by putting strain on your heart and blood vessels but also increases your risk of cardiovascular health issues.

The American Heart Association and NIH recommend no more than 2400mg of sodium daily, that’s about a teaspoon of salt. Eating too many salty foods, soft drinks (which contain sodium), can affect your health. If sodium intake is a concern for you, here are few high sodium foods you need to avoid.

 

Breakfast Cereals

Breakfast cereals and other processed foods contain high amount of sodium. One cup of cornflakes can have more than 200 mg of sodium per serving. Make sure to check out the nutrition facts label.  In order to cut down your sodium intake, mix half of your cereal with half of a salt free choice including puffed rice and wheat.

 

Sauces

Sauces also contain salts like sodium in them. Try looking for sauces with “no salt added” label or try home cooked sauce.

 

 Canned Vegetables and Soups

Canned vegetables often have preservatives and sauces that could add extra sodium. Check labels for “no salt added” or low sodium or rinse canned veggies thoroughly with fresh water. Canned vegetable juices might sound healthy and can help you get veggies you need a day but they can have a lot of sodium. Best way to enjoy vegetable juice is to squeeze your own fresh vegetable juice.Excess intake of soups can be unhealthy as they are loaded with salt. A cup of canned chicken soup can have around 800mg of sodium in it. Either make soup from fresh vegetables or look for reduced sodium versions of your favorite soups.

 

Salted Nuts

Nuts have potential health benefits. But salted nuts are not that healthy. An ounce of dry roasted packed nuts might have about 100mgs of sodium.  Opt for healthy unsalted variety, which are sodium free.

 

Frozen Meals

Frozen meals, though quick and easy to cook, contain up to 1,800 mg of sodium, enough to put you over the daily sodium intake limit. Excess sodium in your body can cause fluid retention and could result in excess bloating and high blood pressure.

 

 

Diabetic! Wondering If you can have fruits?

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Fruits are loaded with vitamins, mineral and fibers just like vegetable but they also contain carbohydrates. People with diabetes can enjoy the seasonal fruits as well, as long as they keep in mind the portion sizes and excluding fruits that are canned in syrups or added sugars from their diet. Here is a list of top 10 fruits that could help in managing your blood sugar level.

Blueberries

Blueberries

Blueberries are considered as “diabetes superfood”. They are rich in fiber and antioxidants that helps in processing glucose more efficiently in our body by increasing the sensitivity to insulin and managing blood sugar level.

 

Cherries

Foods for Arthritis

Cherries contain anthocyanins that have a significant impact on the insulin level and have shown to be promising for the prevention of Type-2 diabetes (non-insulin dependent diabetes) and controlling glucose levels in diabetics.

 

Peaches

Peaches are packed with healthful nutrients and also with carbohydrates (Having diabetes doesn’t mean that you cannot have carbohydrates but yes you do have to watch your portion sizes). They have a Glycemic index of 28, meaning that the glucose in the food will be broken down and absorbed more slowly into the blood stream. Being rich in fiber, peaches help in lowering blood glucose levels in type 1 diabetes and improves insulin and lipid levels in Type 2 diabetes.

 

Apples

Top 10 Health Benefits of Apples

Apples provide Vitamin C, dietary fiber and significant amount of antioxidants. Even though it contains moderate amount of carbohydrates, it can be eaten in exchange of other carbohydrates in your meal like dairy and grains.

 

Pears

Pears Health Benefits

Eating pear could provide a better control of early stage of diabetes. The phenolic compounds present in them helps in lowering the glucose by decreasing the absorption of sugar in stomach and intestine.

 

Kiwi

 

kiwi fruit health benefits

Kiwi is rich in fiber and fructose and adding this fruit to your diet, even if you are diabetic can provide health benefits. It increases the sensitivity of insulin in the body and leads to higher absorption of glucose in to the cell, resulting in less sugar level in blood stream. But do remember to take in a limited quantity.

 

Figs

Fresh figs and not dry figs contain high amount of fiber that could reduce the risk of developing diabetes.

 

Pomegranate

 

Fiber Rich Foods

Drinking pomegranate juice may help people with diabetes. Sugars present in pomegranate are attached to unique antioxidants, which helps in reducing risk of even atherosclerosis.

 

Watermelon

Watermelon

Watermelons are safe to eat as they contain great sources of nutrients that are beneficial to diabetics’ health. They contain Vitamin A, B6, C and potassium which are important for overall health. You simply need to keep check on the portion size.

Note: If you are diabetic, you can relish these fruits, but make sure to take them in moderate amount and ask your health care provider.

 

 

 

Health Benefits of Water Melon

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Watermelon is one of the powerful, thirst-quenching and refreshing fruits, with high water content. It is everyone’s favorite summer time fruit. Besides water, it is also packed with significant levels of nutrients like Vitamins C, A, B6, antioxidants and minerals like magnesium, copper and potassium. Watermelon and watermelon juice provides amazing health benefits. Here are few reasons to gorge on Watermelon this Summer

 

Watermelon

Prevents Hydration

Watermelon constitutes of 92% water, making it ideal fruit for juicing. Watermelon juice also contains vitamins and electrolytes, that helps in maintain the fluid balance in our body and stave off dehydration. A simple way of monitoring hydration- if you go from 8 am until 4pm without peeing, it means you are dehydrated.

 

Regulates Blood pressure & Heart health

Watermelon is rich in lycopene that improves the arterial function and in turn protects against heart disease. Research has shown that watermelon can significantly lower high blood pressure and cardiac stress. Consuming watermelon has positive impact on aortic blood pressure and heart. Watermelon also has a positive impact on post-menopausal women’s arterial function and blood pressure.

 

Strengthens Immune system

Watermelon is rich in phytonutrients which work with our body to release antioxidants into our system which prevent and eliminate free radicals that could trigger various health issues. These phytonutrients also relaxes blood vessels and strengthen our immune system.

 

Reduces Pain and inflammation

Being rich in lycopene, an anti-inflammatory antioxidant and cucurbitacin E, watermelon helps in blocking the activity of the enzyme causing pain and inflammation. Watermelon also helps lower damages caused by free radicals and inflammation due to its high content of Vitamin C and lycopene. The NSAIDs also carries out the same function of blocking the enzyme as the watermelon!

 

Natural Diuretic

Watermelon is a natural diuretic and helps in increasing the flow of urine without straining the kidneys. It also helps in the processing of ammonia by the liver and eliminates excess waste and fluids and eases the stress on the kidneys.

 

Promotes Eye health

It is a rich source of beta carotene. Beta carotene is converted to Vitamin A in the body and this vitamin helps in the production of pigments in the retina of the eye and protects against age-related macular degeneration and night blindness.

 

Reduces Body Fat

Citrulline in watermelon metabolizes into arginine in our body which enhances the blood circulation and reduces the rate at which the body stores fat. Being rich in dietary fibers, it also fills you up and helps control over eating.

 

Helps Improve Digestion

Due to its high water content and trivial amount of fiber, watermelon are beneficial for healthy digestion. Eating fiber rich fruits and vegetables including watermelon could helps in promoting healthy bowel movements and in turn aiding in healthy digestion.

 

Reduces Muscle Soreness

Watermelon juice does wonder if you are planning to do an intense workout. Drinking watermelon juice before a rigorous workout helps in reducing  muscle soreness. This is due to the presence of “citrulline” amino acid in the watermelon, which is believed to be moderately responsible  for reducing and easing muscle tenderness and soreness.

 

Excellent For Your Hair and Skin

Vitamin A and C present in Watermelon are essential for healthy skin and hair. Vitamin C helps in the production of collagen, a protein which keeps skin smooth and soft and hair strong and lustrous. Vitamin A repair the damaged skin cells and protect it from sunburns as well.

 

 

 

Food Additives to Avoid

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Food Additives (Artificial food additives) are used to enhance the flavor of flood and prolong shelf life. They are used in processing, packaging and storing processed foods. Here are few artificial food additives which can have serious consequences to your health.

 

Artificial Sweeteners

 

Artificial Sweetners

Artificial sweeteners such as aspartame, is found on various foods labeled “diet” or sugar free.  It is neurotoxin and carcinogenic in nature. Studies have shown that aspartame affects the short term memory. Components found in this sweetener can cause wide variety of health ailments including diabetes, multiple sclerosis, Parkinson’s, headaches, nausea, migraines etc.

 

MSG ( Monosodium Glutamate)

 

This artificial additive is used in enhancing flavor of soups, salad dressings, chips and many frozen foods. Studies have shown that MSG overexcite cells and could damage or kill them. Regular consumption of this additive can have adverse health effects including depression, eye damage, fatigue, headaches and even obesity.  It also affects the neurological pathways in our brain.  This additive can cause excess weight gain.

 

Trans Fat

 

It is one of the dangerous substances that you can consume. It is used to enhance the shelf life of food products. It is found in deep fried fast foods and certain processed foods. Studies have shown that consumption of trans fat can increase bad cholesterol in our body, in turn increasing the risk of cardiovascular diseases such as strokes, inflammation, heart diseases and even diabetes.

 

Sodium Sulfite

Sulfite has been linked to asthma. Individuals who are allergic to sulfites should avoid foods with this additive. It can cause headaches, breathing problems and even rashes in people with sulfite allergy. In severe cases, sulfites can block the air passage altogether, causing cardiac arrest. Side Effects of Sodium Sulfite

 

Potassium Bromate

 

This additive is added in some white flour, bread, rolls to increase their volume. Studies have shown that potassium bromate could cause serious health problems.

 

High Fructose Corn Syrup

 

High fructose corn syrup is an artificial sweetener loaded with calories. It is almost found in all processed foods. These tend to increase the levels of bad cholesterol in your body and have shown to contribute in the development of diseases such as diabetes. Processed foods like flavored yogurts, canned vegetables, cereals contain this sweetener.

 

Food Dyes

Artificial food coloring can have serious consequences on our health. Studies have shown that these food dyes could contribute to behavioral problems and even cancer. There are various coloring dyes which have been banned in few countries. These include E133, E124,E102, which have negative effect on kidneys and adrenal glands, thyroid and brain.

 

 

Worst Foods That Slow Weight Loss

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Are you choosing the right food to eat in order to shed that extra unhealthy weight? There are foods that could slow your weight loss process and need to be cut from your diet. Here are few foods that slow your weight loss

 

Canned Soup

 

Canned Soups are loaded with unhealthy preservatives and sometimes the cans could leach aluminum in your food. Best and healthy way to enjoy soup is to make it yourself with healthy fresh vegetables and herbs.

 

Baked Products

 

Baked Products

Baked foods are not beneficial for your diet, if you want to stay healthy. Excess or overeating of baked foods can result in gaining unhealthy weight. They are high in carbohydrates and sugars, which tend to spike the levels of insulin and, in turn could prevent fat loss.

 

Processed Meat

Processed Meat

Processed meats are high in saturated fat content and almost no vitamins and minerals. These saturated fats are not healthy for your overall health and could increase the risk of cardiovascular diseases along with unhealthy weight gain.

 

Ham

Ham is not a healthy choice for those who want to shed extra pounds.  It is high in sodium and could promote fluid retention, bloating and even constipation.  Instead of ham, cook chicken for nutrients.