Table of contents:
- 7. Sweet drinks
- 6. Lack of fruit
- 5. Lack of vegetables
- 4. Lack of omega-3-unsaturated fatty acids
- 3. Processed meat
- 2. Lack of nuts and seeds in food
- 1. Excess salt
What does this "deadly seven" look like? All your "enemies" are on this list.
7. Sweet drinks
Sugary drinks can dramatically increase blood sugar levels with little or no nutritional value. Responsible for 7.4% of deaths from heart attack, stroke and diabetes. This category includes cola cans, sugar-filled fruit juices, sports drinks, energy drinks, flavored milkshakes, and even regular tea and coffee if you drink them with sugar.
What to do: Replace sugary drinks at lunch with clean drinking water, skip tea and coffee with sugar, and use pieces of fruit or berries instead of syrup in milkshakes. The main thing is not to change the "awl for soap", switching from sugar to artificial sweeteners (they only increase the appetite and make you eat more).
6. Lack of fruit
Lack of fruit is responsible for 7.5% of deaths. The World Health Organization recommends that everyone eat at least 5 servings (about 400 g) of fruits and vegetables per day. A serving is, for example, one apple, pear, or a handful of strawberries. According to statistics, only 9% of our compatriots eat enough vegetables and fruits.
What to do: add an apple, a banana, a handful of fresh or frozen berries to breakfast, eat a real orange instead of orange juice from a bag, “snack” on fruits, not cookies or rolls.
5. Lack of vegetables
Everything is clear: fresh vegetables are expensive, especially in winter. But it is absolutely impossible without them. Lack of fresh vegetables is the culprit for 7.5% of deaths.
What to do: choose vegetables according to the season (for example, in summer - tomatoes, cucumbers, peppers, and in winter - cabbage, carrots, pumpkin), add fresh herbs to your food, which you can buy or grow on the windowsill, and in winter use frozen vegetables that much cheaper than fresh ones.
4. Lack of omega-3-unsaturated fatty acids
Acids with this long and complex name are found in fatty fish (salmon, trout, tuna, sardine, mackerel). No wonder the indigenous people of Greenland, who eat fish the most in the world, are almost unaware of heart disease. In addition, omega-3 fatty acids are responsible for the health of the skin, the strength and beauty of hair and nails. Omega-3 deficiency is responsible for 7.8% of deaths.
What to do: To save money, buy frozen fish instead of chilled. A good help is canned food in its own juice or in oil, the main thing is that they are made close to the fishing grounds, and not 1000 km from the nearest sea. If you hate even the smell of fish, don't be discouraged: omega-3 fatty acids are found in walnuts, flaxseeds, pumpkin seeds, olive oil, asparagus, and beans.
3. Processed meat
You've probably heard that sausages, sausages, ham, smoked meats are very harmful. Processed meat products are responsible for 8.2% of deaths. The fact is that they contain a lot of salt and nitrites. According to the WHO, if you eat just 50 g of processed meat every day, this increases the risk of rectal cancer and some other cancers by 18%.
What to do: Instead of sausages and sausages, it is better to eat natural chicken breast or turkey baked in the oven (by the way, a great option for a sandwich).
2. Lack of nuts and seeds in food
If people ate more nuts and seeds, 8.5% of deaths could be avoided. Nuts and seeds are a real natural storehouse of vitamins and microelements. Walnuts contain a lot of potassium, magnesium and iodine, hazelnuts contain B vitamins and folic acid, almonds contain phosphorus, magnesium, iron, copper, sunflower seeds contain magnesium, vitamins E and D.
What to do: You don't need to run and buy a bag of nuts, remember, they are not only healthy, but also terribly high in calories. To get the most of the benefits, consume 30-50 g (a small handful) of nuts per day.
1. Excess salt
Here comes the champion! Excess salt is a terrible "killer", on whose conscience almost 10% of deaths. Too much salt traps fluid in the body, putting more stress on the heart and kidneys. According to WHO recommendations, adults and children over 7 years old should consume no more than 5 g of salt per day (one teaspoon). Do not forget that, in addition to salt in homemade dishes, there is also bread, sauces, pastries, semi-finished products, and in order to increase their shelf life, manufacturers do not skimp on salt.
What to do: Start by cutting back on herring, pickles, and other canned vegetables to a minimum. When preparing food, try to use more spices instead of salt. The salty taste is enhanced by the sour, so even a slightly salted salad will taste better with lemon juice and fresh herbs, and meat with apples or lingonberry sauce.