We need some fat in our food. But it is important to pay attention to the amount and type of fat we eat. There are two main types of fat: saturated and unsaturated. A large amount of saturated fat can increase the amount of cholesterol in the blood, which increases the chances of heart disease. Saturated fats are found in many foods, such as hard cheeses, cakes, biscuits, sausage, cream, butter, lard and pies.
Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Try to eat fish at least twice a week, including at least one meal of oily fish. Oily fish are rich in omega-3 fats, which may help reduce heart disease.
You can choose between fresh, frozen or canned fish: but remember that canned and smoked fish can contain high proportions of salt. The fatty fish include salmon, mackerel, trout, herring, fresh tuna, sardines and herring. Non-fatty fish include Harmon, mussel, coli, cod, canned tuna, steak and hockey. Anyone who eats fish regularly should try to choose the widest variety possible.
Reduce intake of saturated fat and sugar
Try to reduce your intake of these foods, and choose foods that contain unsaturated fats instead of saturated fats, such as vegetable oils, oily fish and avocados. To choose healthier, you can use a small amount of vegetable oil or low-fat fats instead of butter, grease or margarine. When you eat meat, you have to take specific stakes and remove any obvious fats. Learn more about it, and get tips on reducing the intake of these foods, in eating less saturated fat.
Most people eat a lot of sugar. Sugary foods and beverages, including alcoholic beverages, are often high in energy (measured in kilojoules or calories) and can contribute to weight gain. It can also cause tooth decay, especially if eaten between meals. You should minimize sugary drinks, cookies, biscuits and sweets, which contain added sugars: This is the type of sugar that we should reduce the intake of instead of the sugars that are found naturally in foods such as fruit and milk. Food labels can help: you use them to make sure the foods content of sugar. If the label says that the food contains more than 22.5 g sugar per 100 g it contains a high percentage of sugar. To learn more you can visit sugars and understand the food labels.
Eat less salt
Even if you do not add salt to your food, you may overeat. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, bread and sauces. Eating too much salt can lead to high blood pressure. People with high blood pressure have a higher chance of heart disease or stroke. Use food labels to help you reduce your salt intake. For every 100 g of salt, 1.5 g salt or more is a high salt content. Adults and children over the age of 11 should eat no more than 6 g salt daily. Young children should eat less.
