Integritus Prime

As part of our Beyond Medicine series, we discussed Lifestyle Devils, which are harmful habits that lead to common lifestyle demons or lifestyle diseases. In Part 1 last week, we discussed ‘junk foods’ and refined sugars. In Part 2, we are addressing high intake of salt and saturated fat, their effects and how these habits can be redeemed for better health and wellbeing. Next week, in Part 3, we will look at toxins in food additives, pesticides and insecticides, as well as addictive drugs.

Let’s turn to salt and saturated fats, which are useful substances, but, when taken in large amounts, cause harm to our bodies.

3. Eating too much salt. High salt intake makes the body retain water, which increases the blood volume hence stressing the heart. This condition is then associated with raised blood pressure, heart disease and stroke.

A small amount of salt is necessary for normal body functions. Usually we need about 5 grams (1 level teaspoon) of salt per day. However, sometimes we think that if a small amount is good then larger amounts will be better. This is certainly not true for salt. Salt, like sugar, does not have any other nutritional value except for providing sodium and chloride for normal body functions.

Hidden sources of salt include bread, bread rolls, and sandwiches; pizzas; and packaged snacks, such as chips and crisps; sauces, such as tomato, BBQ and soy; canned and packaged soups and pickles; as well as cold cuts of meat (e.g. luncheon sausages) and cured meats (e.g. bacon). 

To redeem this habit:

• If you are a regular bread consumer, eat less of it at each meal and add other (unsalted) accompaniments, such as tomatoes, lettuce, cucumbers and avocado into sandwiches.
• Make your own soup with less salt and add other flavorings such as garlic, ginger, onions, herbs and spices.
• Add more vegetables such as tomatoes, green leafy vegetables or carrots before consuming packaged or tinned soups.
• Choose low salt sauces and salad dressings or make our own.   
• Drink additional glasses of water to help get rid of the access salt when consuming packaged snacks.

4. Saturated fats and cholesterol come mainly from animal sources, such as dairy products (butter, ghee, cheese, full-cream milk and yogurt); and all types of meat and meat products, including eggs. Taking too much of these products increases the bad fat in our blood, which in turn causes thickening and hardening of blood vessels. Thickened and hardened blood vessels lead to high blood pressure, heart diseases and strokes. If combined with other lifestyle risk factors, such as, smoking and alcohol use, then the risk of obesity and earlier onset of lifestyle diseases increases.

Good fats (mono and polyunsaturated) are derived mainly from plant sources (such as nuts, seeds, avocado) and also from fish. Coconuts, although from a plant source, provide saturated fat. However, saturated fat from coconut is not as harmful as animal sources of fat. Highly processed plant oils as well as trans fats – which are mainly produced during hydrogenation of plant oils – are also not good for health. We discussed types and functions of fat in an earlier blog, check it out here.

To redeem this habit of taking too much fat:

• Choose plant based fats in their natural form as in nuts, seeds and avocado.
• Eat low-fat dairy and other products or use mainly natural sources of plant-based fats/oils.
• Eat more nutritious home-cooked meals, which include a variety of vegetables.
• Check product labels for trans-fat content (use only if there’s no trans-fat).
• Decrease overall use of animal sources of fat, such as trimming off excess fat from meats before cooking, and eliminating lard or butter.
• Use lean meat (if you’re not vegan or vegetarian), have smaller portions of meat in fewer meals per day.
• Limit eggs to 2 or 3 per week.
• Cut down on take away foods, pizzas, burgers, fish/chicken/sausages and chips.

The choice of wellness or illness depends on your lifestyle. Assess your health and activity level, have your blood chemistry checked (if you have risk factors) and decide what foods suit you the best. Our tips attempt to guide you towards health and wellness.

Next week we will discuss food additives and addictive drugs. The good news is that all these harmful habits or lifestyle devils can be changed slowly, mindfully and purposefully to attain good health and a productively happy life. If you are having difficulty with these devils, share with us what you plan to do about them, how you are coping with them and how our hints are helping you.