How this looks the most “deadly seven”? All your “enemies” on this list!
7. Sugary drinks
Sugary drinks greatly increases the sugar content in the blood and does not carry virtually no nutritional value. Responsible for 7.4% of deaths from heart attack, stroke and diabetes.
This category includes cans of Cola, fruit juices with added sugar, sports drinks, energy shakes with additives and even normal tea and coffee if you drink them with sugar.
What to do: replace sugary drinks with lunch clean drinking water, give up tea and coffee with sugar and milk shakes instead of syrup, use fruit pieces or berries. The main thing — do not change “sewed on soap”, switching from sugar to artificial sweeteners (they only increase appetite and make us eat more).
6. Lack of fruit
The scarcity of fruits in the answer in 7.5% of deaths. The world health organization recommends that each person eat at least 5 servings (about 400 grams) of fruit and vegetables a day. A portion is 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 to Breakfast Apple, banana, handful of fresh or frozen berries instead of orange juice from the package eat a real orange, “snacking” fruit, not biscuits or scones.
5. The lack of vegetables
All clear: fresh vegetables are expensive, especially in winter. But without them, no way. The lack of fresh vegetables — culprit 7.5% of deaths.
What to do: choose vegetables of the season (e.g., summer — tomatoes, cucumbers, peppers, and winter — cabbage, carrots, pumpkin), added to food fresh herbs that you can buy or to grow themselves on the windowsill, and in the winter use frozen vegetables, which are much cheaper than fresh.
4. Lack of omega-3 unsaturated fatty acids
Acid with this long and complex name are in oily fish (salmon, trout, tuna, sardines, mackerel). No wonder the indigenous people of Greenland, who in the world eat fish, know almost no heart disease. In addition, omega-3 fatty acids responsible for skin health, strength and beauty of hair and nails. Lack of omega-3 is responsible for 7.8% of deaths.
What you can do to save money, buy not chilled, and frozen fish. Good support — canned in its own juice or in oil, as long as they were made near the places of fishing, but not for 1000 km from the nearest sea. If you can’t stand even the smell of fish, do not worry: omega-3 fatty acids in walnuts, Flaxseed, pumpkin seeds, olive oil, asparagus, beans.
3. Processed meats
You probably heard that sausages, ham, smoked meat is very harmful. Products from processed meat in the answer for 8.2% of deaths. The fact that they contain a lot of salt and nitrites. The who estimates that, if every day to eat 50 grams of processed meat increases risk of colorectal cancer and some other cancers by 18%.
What to do: instead of sausages eat oven baked natural chicken breast, or Turkey (good for sandwiches).
2. The shortage of food nuts and seeds
If people ate more nuts and seeds, it would be possible to avoid the 8.5% of deaths.
Nuts and seeds are a natural storehouse of vitamins and minerals. Walnuts high in potassium, magnesium and iodine, almonds, b vitamins and folic acid in almonds, phosphorus, magnesium, iron, copper, sunflower seeds — magnesium, vitamins E and D.
What to do: run out and buy a bag of nuts is not necessary, remember, they are not only useful, but also terribly high in calories. To get the maximum benefit, it is enough to consume 30-50 grams (a small handful) of nuts per day.
1. Excess salt
And here comes our champion! Excess salt — the dreaded “killer”, the conscience of which nearly 10% of deaths. Excess salt retains fluid in the body, increasing the workload on the heart and kidneys. The recommendations of the who, adults and children over 7 years old should consume no more than 5 grams of salt per day (one teaspoon). Do not forget that, in addition to the salt at home meals, there is also bread, sauces, pastries, prepared foods, and to increase their shelf life, manufacturers do not skimp on salt.
What to do: first, reduce to a minimum consumption of herring, pickles and other canned vegetables. Preparing food, try instead of salt, use more spices. The salty taste is enhanced by sour, so even barely salted, the salad will be tastier with lemon juice and fresh herbs, and meat with Apple sauce or cranberries.
Yaroslava Zabello, the author of the blog http://medium.com/@thyrslife