Cease Consuming Primarily Processed Meals
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One of many main dietary adjustments which have taken place in lots of international locations over the past 30 years has been a shift to consuming extra processed meals. Together with processing comes a rise in added sodium, extra saturated fats, extra sugar, and fewer fiber. The end result? Extra heart problems, hypertension, most cancers, and diabetes.
For instance, the Nationwide Institutes of Well being (NIH) recommends consuming not more than 2,300 milligrams (lower than 2.4 grams) of sodium every day—much less for a lot of seniors and different individuals with sure well being situations, like hypertension.
Salt
In accordance with the Facilities for Illness Management and Prevention (CDC), People eat greater than 3,400 milligrams (mg) of sodium per day, on common. A lot of the salt comes from eating places and comfort meals, like baked items, cured meats, and soup.
Do your physique a favor, and attempt to eat “clear” extra typically, together with meals excessive in fiber (that are linked to better longevity) and components you buy and put together your self. In the event you’re quick on time, cook dinner forward in large batches, or splurge on ready-made salads and different contemporary or frozen greens whereas watching the sodium and sugar contents on the label.
Alcohol
In 2023, the World Well being Group printed a press release in Lancet Public Well being declaring that, on the subject of alcohol consumption, there isn’t any protected quantity that doesn’t have an effect on well being.