Watch for the type of salt you consume
Avoid “salt” or “sodium” seasonings such as garlic salt, celery salt, sea salt, cascher salt and monosodium glutamate (MSG).
Avoid salty sauces such as ketchup, barbecue sauces, gravies and soy sauce.
Season your food with herbs or spices, such as parsley, thyme, sage, garlic (fresh or powdered), onions (fresh or powdered), ginger, lemon or vinegar.
Drain water from canned vegetables, as the latter contain salt. You can also rinse canned vegetables with water to reduce the amount of salt.
Limit your consumption of frozen or ready-to-serve meals or meals to fast-food restaurants because they are all high in salt. Over time, your taste buds will adjust to the natural flavors of foods without added salt.
Watch for the type of fat you consume
Choose foods with less fat.
Limit your intake of fried foods high in fat such as crisps and pastries.
Limit your intake of saturated fats, such as animal fats. Most saturated fats are solid at room temperature, for example butter and chicken skin.
Avoid trans fats found in processed foods and shortenings.
Instead of frying your food with fat or oil, choose healthier cooking methods such as steaming or baking, or cooking poached or braised.
Watch for the cholesterol you consume
Limit foods containing cholesterol, such as egg yolks, liver and shrimp.
Consume lots of fiber
There are two types of fibers, first insoluble fibers that act like a sponge. As food travels through the intestines, the fibers in the food absorb water, helping to move the stool forward and relieve constipation. Wheat bran and whole grains contain a lot of insoluble fiber, as well as the skin of many fruits and vegetables. The seeds are also rich in insoluble fiber. The more food has been refined or processed,
By grinding, peeling, boiling or extraction, the less they contain fiber. To obtain insoluble fiber, consume more unrefined foods.
The soluble fibers are degraded during their passage through the digestive tract forming a kind of gel. This freeze imprisons the “bad”
Cholesterol and prevents its entry into the bloodstream, which can reduce the risk of heart disease. Pectin is a soluble fiber
Used in the manufacture of jams and gums (for example, guar gum). They are also found in oats, peas, beans, lentils, some seeds, brown rice, barley, fruits (eg apples), some green vegetables (eg broccoli) and potatoes.
Selection of vegetables and fruits
Choose fruits and vegetables in different colors to get different types of nutrients.
Choose fresh or frozen fruits or vegetables according to availability
Avoid fruit coated with sweet syrups.
Avoid vegetables coated with sweet syrups or prefabricated sauces.
Selection of seeds and starchy foods
Choose low-glycemic seeds and starches.
Choose high-fiber seeds and starches.
Choose breads and whole grain cereals.
Prefer brown rice and long grain rice instead of white or polished rice.
Selection of milk, dairy products and substitutes
Choose low-fat milk, such as skim milk or 1% milk.
Choose yogurts and low-fat cheeses.
Low-fat dairy substitutes include soy milks and rice products.
Selection of Meat and Alternatives
Eat fish at least twice a week.
Consume vegetable proteins more often, such as tofu, lentils, beans or other vegetables.
Choose lean meats. Remove the fat. Remove skin from poultry.
Choose cheeses that are low in fat (less than 20% fat [M.G.] milk.