A healthy and balanced diet is the essence of proper nutrition and the key to staying fit

– Shubhi Singh

In today’s challenging and competitive times, we all have to juggle multiple responsibilities. For many of us, our health often takes a backseat as we strive to achieve our financial and other life goals. However, maintaining a busy lifestyle without taking care of our health can be hugely detrimental and the precursor to many health issues. One of the most common yet dangerous health challenges is the rising cholesterol levels in our body.

Cholesterol levels indicate the amount of fats in our blood. Unhealthy cholesterol levels are associated with the hardening of arteries owing to fatty build-ups, which can lead to heart disease, strokes and heart attacks. Our cholesterol numbers include “bad” cholesterol (LDL), “good” cholesterol (HDL), and triglycerides, which are a common type of fat in the body. Taking cognizance of our cholesterol levels can go a long way in taking care of our health more effectively.

Cut down on saturated fats

Through my long years of experience as a chef, I have come to the conclusion that the food we consume plays a major role in keeping the cholesterol numbers in check. The best part is, you do not have to put tons of restrictions around your diet in order to see positive changes.

The first and most crucial point to consider for health living is avoiding saturated fat. Saturated fats are found in food such as beef, pork, lamb as well as full-fat dairy products like butter, cream, milk, cheese and yoghurt. It is also present in tropical oils like palm and coconut oil. These fats can raise your “bad” cholesterol.

To manage your intake, trim visible fat from meat and opt for skimmed milk and low-fat yoghurt. If your LDL levels are high, no more than 6% of your calories are recommended to come from saturated fat.

Trans fats are a no-no

The second factor health aficionados need to watch out for is related to the consumption of trans fats. These unhealthy fats are commonly found in fried food, pastries, pizzas, doughnuts, muffins, cookies, crackers, and many pre-packaged items. These unhealthy fats can raise harmful cholesterol levels while lowering the beneficial cholesterol levels. It is thus important to check food labels to limit your intake of trans fats. Also, focus on consuming plenty of fruits, vegetables, whole grains, low-fat dairy, poultry, fish and nuts.

To maintain a healthy lifestyle, it’s important not to eliminate all fats from your diet. Remember, not all fats are harmful. Instead, focus on replacing saturated and trans fats with healthier options such as polyunsaturated and monounsaturated fats. You can find these healthier fats in food items like trout, salmon, herring, avocados, olives, walnuts, and liquid vegetable oils such as safflower, canola, sunflower and olive oil. However, ensure that no more than 25-35% of your daily caloric intake comes from fats.

Includefibre in your diet

Lastly, it’s important to remember the role of fibre in your diet. There are two types of fibre: soluble, which dissolves in water, and insoluble, which does not. Both types benefit heart health, but soluble fibre is especially effective in lowering LDL cholesterol levels. You can easily incorporate soluble fibre into your meals by enjoying a bowl of oatmeal in the morning or adding oat bran, fruits, beans, lentils and vegetables.

Maintaining a healthy and balanced lifestyle is thus not that complicated. The need of the hour is to be food-aware and not food-fools! Finding good food is not that difficult if we know what to eat and how to eat in right.

THE MANTRA TO GOOD LIVING

(Know more about the author at www.chefshubhisingh.com)