Eat this or you are going to DIE!

Eat this or you are going to DIE!

This is the way that many nutrition recommendations sound these days. The idea of drastically changing one's diet to fit the varied recommendations usually seems like such a big change. So big, that many of us don't make any changes to our diets at all. 

There are many diets that will help to give you more energy, improve your cognitive function, and help you to maintain your ideal weight. Many people try to change from their current diet to a different one, all at once.  This approach may be a mistake, because most times if giving up things that one loves in their diet all at once, leads to failure.

Here are a few suggestions that are a good step in the right direction, while not being all that drastic, because every step towards better health is a good one.

Cut down your salt intake

In the US, when people say salt, they are generally referring to one type of salt, sodium chloride (NaCl). The sodium of the salt causes the problem with blood pressure. The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older or have a condition that increases your sensitivity to sodium. 

However, many people either disregard this advice or don't realize that they are getting too much sodium (the average American gets about 3,400 mg of sodium a day).  Why not just give up salt? Well... salt makes food taste good. One product that may help you to reduce your sodium intake is light salt. This is usually a mixture of ½ potassium chloride and ½ sodium chloride, and potassium doesn't affect blood pressure the same way (plus many people don't get enough potassium). Reducing sodium may help to decrease your blood pressure, and this is a rather painless way to do so.

-Please note that the first week when using this is a little strange, as initially the light salt tastes a little metallic. This sensation should subside, personally I can't tell the difference anymore. 

Watch the fat you eat

Two really easy things to switch in your day to day life are the spread you use and your daily dairy.

1- Butter is high in saturated fat, which can be very bad for your arteries and has even been linked to a poor complexion. Better to use something like Earth Balance, which has a fat profile close to olive oil, which has been shown to be a better source of fat.

2-Dairy fats. Many times people don't even realize that they are getting as much fat as they are from their dairy products. Switching the milk you use down one step in the fat profile can help to decrease your saturated fat intake (if you use whole switch to 2%, if you use 2% switch to 1%, etc).  If you enjoy yogurt, try one of the various types of greek yogurt, which has an increased protein content and is generally fat free.

Doctor Bramble
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None of the above should be taken as advice for or against treatment, just as information for edification and to discuss with your doctor