Content Source: https://food.ndtv.com/food-drinks/foods-for-bone-strength-load-up-on-these-7-everyday-foods-that-may-help-to-get-stronger-bones-2580353

As you get older, your bone health deteriorates; however, a balanced diet may help you avoid problems such as osteoporosis and other bone-related or muscle-and-joint disorders.

Have you ever experienced a sharp pain in your bones, lower back or maybe a change in posture? Well, if you experience these things quite often, then there are chances that your bones are weak. Many people, especially the elderly, go through chronic pain in their bones and joints for various causes. As you get older, your bone health deteriorates; however, a balanced diet may help you avoid problems such as osteoporosis and other bone-related or muscle-and-joint disorders. Although there are treatments and medicines available to ease the pain, the number one advice that we get is to increase calcium intake for stronger bones. However, just calcium might not be enough for bones to increase its density. Even though it’s a crucial nutrient, there are many other nutrient-rich foods that can aid in bone health.

Dr. Anju Sood, a nutritionist, says that “Bone development occurs only until the age of 35, beyond which time bones begin to deteriorate. It is therefore critical to maintain a healthy lifestyle and eat nutritious foods. Protein, calcium, and vitamin D are the three most critical elements for a strong bone structure.”

So, keeping her advice in mind, today, we bring you certain foods that can aid in bone health.

Foods For Strong Bones: Here Are 7 Foods For Bone Health

1. Banana

Bananas, in addition to aiding digestion, are a good source of magnesium. The vitamin is essential for the formation of bone and tooth structure. You can indulge in one banana per day to gain strength in bones. As a result, a banana a day keeps the weak bones at bay.

2. Spinach

The calcium-rich green leafy vegetable can aid in bone and tooth formation. A cup of boiled spinach can supply over 25% of the body’s daily calcium requirements. Vitamin A and iron are also abundant in these fibre-rich leaves.

3. Nuts

Nuts include calcium, but they also contain magnesium and phosphorus, both of which are important for bone health. Magnesium aids in the absorption and retention of calcium in the bones. Moreover, according to the National Institutes of Health, your bones and teeth contain around 85% of the phosphorus in your body, making it an essential element to consume.

4. Dairy

Dairy products like milk, yoghurt, and cheese are frequently mentioned in discussions about bone health because they’re high in calcium, which is the most important vitamin for bone strength and structure. According to dietary assessments from the US Department of Agriculture, a cup of fat-free milk and a cup of plain yoghurt are great calcium sources that you can indulge in.

5. Orange

While many people enjoy this fruit, freshly squeezed orange juice offers the body calcium and Vitamin D, which helps strengthen bones. It is also said that orange juice can also help to prevent osteoporosis if consumed regularly.

6. Papaya

This tropical fruit is high in calcium. In a serving of 100 gms, this fruit contains containing 20 mg of calcium. You can easily find this fruit anywhere in the market and make it a part of your daily diet.

7. Fish

We all strive to consume as much fish as possible to get enough omega 3 fatty acids. But did you know fatty fish like salmon and tuna can also aid in bone strength? You can easily grill, fry, sautee, or bake fish and cook it in a variety of recipes.

So add these foods to your daily diet and increase bone strength.

Content Source: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935

High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.

If you already take medications, these changes can improve their cholesterol-lowering effect.

1. Eat heart-healthy foods

A few changes in your diet can reduce cholesterol and improve your heart health:

• Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.
• Eliminate trans fats. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
• Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
• Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
• Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.

2. Exercise on most days of the week and increase your physical activity

Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.

Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:

• Taking a brisk daily walk during your lunch hour
• Riding your bike to work
• Playing a favorite sport

To stay motivated, consider finding an exercise buddy or joining an exercise group.

3. Quit smoking

Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:

• Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
• Within three months of quitting, your blood circulation and lung function begin to improve
• Within a year of quitting, your risk of heart disease is half that of a smoker

4. Lose weight

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.

Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.

5. Drink alcohol only in moderation

Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink.

If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.

If lifestyle changes aren’t enough …

Sometimes healthy lifestyle changes aren’t enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low.

Source from: https://www.india.com/health/kidney-suffering-from-kidney-diseases-5-super-foods-that-you-must-include-in-your-diet-5489676/

Consuming a low protein diet, limiting salt intake, reducing phosphorus-rich foods, and choosing potassium-low foods are some of the dietary changes recommended for people with kidney disease. Here are 5 Super Foods That Can Help Your Kidneys Repair Faster.

Healthy kidneys are essential for removing wastes produced by the food you eat. They are in charge of eliminating ammonia, protein waste, and minerals such as sodium, potassium, and phosphorus. If you have kidney disease and require regular dialysis for blood purification, you should be extra cautious about what you eat. Consuming a low protein diet, limiting salt intake, reducing phosphorus-rich foods, and choosing potassium-low foods are some of the dietary changes recommended for people with kidney disease. here are 5 superfoods you should eat if you have kidney disease.

5 Foods That Can Help Your Kidneys Repair Faster:

Onions: Onions are a healthy food for people who have high creatinine levels and poor kidney function. They contain a substance known as prostaglandin, which naturally reduces blood viscosity and aids in the reduction of high blood pressure, thereby slowing the progression of kidney disease. 

Egg Whites: Egg whites are a high-quality, kidney-friendly source of protein. Furthermore, they are an excellent choice for dialysis patients who have higher protein requirements but must limit phosphorus.

Garlic: People with kidney problems should limit their sodium intake, which includes added salt. Garlic is a delicious salt substitute that adds flavor to meals while also providing nutritional benefits.

Carrots or Raw Carrots: Hypertension is a major risk factor for kidney disease and kidney failure. People with chronic kidney disease should consume foods that help in blood pressure regulation. Carrot is one such food that works wonders for lowering blood pressure. It not only treats high blood pressure but also helps control diabetes, which can lead to kidney disease.

Olive Oil: Olive oil is a healthy fat source that is also phosphorus-free, making it an excellent choice for people with kidney disease. So, instead of adding any other oil while cooking food, add olive oil. It is healthy, nutrious and beneficial for people suffering from kidney diseases.

Source From : https://www.doconline.com/blog/importance-of-salt-for-tasty-food-good-health

“A proverb is to speech as salt is to food” – goes the adage!

Imagine the sight of a hot dish served at the table, the waft of its aroma tantalizing your senses. You take a teaspoon of it, taste it and then realize something is missing. No sooner than you have figured it out, you dash for the salt!

But wait! Have you considered that while you may want your food to be tasty, you are also putting your health at risk by consuming salt in excess over a period of time?

Salt, primarily consists of 60% chloride and 40% sodium, though mostly it is referred to as sodium only. It’s a very important ingredient in the food that enhances taste and has a direct impact on the health and well-being. Hence, the salt intake should be in correct balance for good health.

Why is Sodium Essential?

Sodium is primarily involved in the maintenance of water balance and equilibrium. It also plays an important role in electro-physiological functions of the cell.

Sodium is rapidly absorbed from the gastrointestinal tract and a positive balance is achieved on intakes just above minimal requirements. Sodium requirements depend on the losses through urine, faeces and sweat. The sweat loss varies according to climatic conditions. High ambient temperatures and vigorous physical exercise increase sodium loss through sweat.

Eating salt more than the recommended amount raises the amount of sodium in your bloodstream. As a result, it wrecks the delicate balance by reducing the ability of your kidneys to remove water from your body.

The result is higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels and heart. It may also eventually lead to a heart attack.

So, how much of salt is too much?

WHO recommends a daily intake of 5 gm of salt. However, Indians consume way beyond the recommended values. The average daily salt intake of the Indian population is approximately 11gm of salt.

1500 mg of sodium amounts to 0.75 teaspoons or 3.75 grams of salt per day, while 2300 mg amounts to 1 teaspoon or 6 grams of salt per day. Most people today are eating much more than that. The average intake of sodium is about 3400 mg and most of it comes from processed foods.

The southern and eastern states of the country predominantly have more salt in their meals. The urban population has it even more in the form of packaged foods, chutneys and pickles. Salt is used as preservatives in most of the edible items.

The different types of salt

There are various types of salts available in the market like Gray sea salt, Himalayan pink salt, smoked salt, and Hawaiian salt etc. Some make health claims asserting that they are purer or that they contain other minerals that are good for health. The truth is, though the taste and aesthetic appearance may be different, our blood pressure can’t tell the difference. The same holds true for seasoned salts, like onion salt or celery salt.

The Various Sources of Salt in our Diet

Raw salt is an important component used during cooking in every household. In addition to salt which is added in our food, there are other sources from where we obtain salt. These are:

Processed food: These consist of bread, pizza, cheese, soups, fast-food, pastas and more.

Natural sources: All vegetables, dairy products, meat and different varieties of fish.

Many condiments: Soy sauce, ketchups, pickles and more

In other forms: Baking soda, baking powder

How does one reduce the Salt-Intake?

A balanced salt intake can be attained by observing the following:

• Restrict the intake of added salt right from an early age
• Develop a taste for foods/diets that are low in salt.
• Restrict intake of preserved and processed foods such as papads, pickles, sauces, less of ketch-up, salted biscuits, chips, cheese and salted fish.
• Eat plenty of vegetables and fruits. They are good sources of potassium.
• Always use iron fortified iodized salt (double fortified salt).
• Go for low sodium-labelled products.
• No need to add additional salt on top of salads.
• Don’t be misled by various types of salts in the market that are labelled as ‘good for health’.
• It takes 21 days to form a habit. By having low salt diet for 21 days, you get to train your taste buds and thus reduce the salt intake.

Too much of anything is good for nothing. Likewise, while salt is essential for any cooking and also for the enhancement of taste, it should be used in moderation so that you can enjoy a healthy and hearty life! If you happen to suffer from hypertension you can simply ask a doctor online and get the correct advice regarding salt intake for your diet.

Content Source : https://www.daysoftheyear.com/days/kebab-day/

There is something special about a kebab, that combination of meat and vegetables skewered on a bamboo spear roasted over coals. The smoky flavor, the fantastic array of seasonings, or just the combination of the carnivore’s favorite treat and the herbivore’s secret vice makes it a place where we all can meet.

World Kebab Day celebrates this delicious barbecue favorite and its origins, and of course, gives us an excuse to eat all the kebab we want!

Learn about World Kebab Day

World Kebab Day has been created so that we can celebrate this incredible meal! No matter whether you like to have a doner kebab after you have been clubbing with your friends or you are a fan of the shish kebab and often make them yourself, this is a day to celebrate.

There is only one thing that can be on the menu this evening! If you’re a vegetarian, fear not! You can easily make a vegetarian kebab. A lot of people have substituted the traditional meat with different ingredients, such as tofu, cheese, and vegetables over the years.

History of World Kebab Day

Kebabs have a long and august history, starting in the Middle East where initially they were simply grilled meat heavily seasoned. There are two particular varieties which those of us in the West are particularly familiar, being shish kebab and doner kebab.

Shish kebab is far and away the more commonly known term and refers to a variety that is popular in Asia. Most commonly made of lamb or beef, it has also been known to contain swordfish or chicken. While we usually see these dishes prepared with the vegetables and meat on the same skewer, they were initially done separately.

The doner kebab, on the other hand, is most commonly known as the source of the meat for gyros. Essentially it’s layers of meat stacked into an inverted cone and slowly roasted by turning next to a vertical cooking element. The outer layer is slowly sliced as it cooks and served, most commonly in a pita as the famous gyro. This isn’t the only thing a doner kebab is used for, but if the others top the gyro… we’d like to try them.

Other varieties you might find are Kebab Kenjeh, Kebab Halabi, Burrah, Kalmi, and Galouti, just to name a few!

How To Celebrate World Kebab Day

The easiest (and tastiest!) way to celebrate World Kebab Day is to go out and sample the delicious flavors that can only be found in the best of kebabs. You can also organize a barbecue at your home and have your friends bring all their favorite kind of kebabs and serve them up fresh!

These days people are putting everything on kebabs, from chicken and vegetables to pieces of pineapple. Anything you can imagine can be put on a kebab and prepared with rich flavorful seasonings over smoky coals. World Kebab Day encourages you to be creative and bring out the best in your kebabs, and let your skewers become vehicles for culinary deliciousness.

If you are someone who often makes kebabs art home, why not look for ways to take your creation to the next level? One thing we would recommend is dry aging the beef. Dry aging your beef is an amazing way to enhance the taste and quality. This is because dry aging can help to get rid of the moisture from the muscle of the meat. Doing so gives the beef a stronger taste.

In addition, the beef’s enzymes begin to weaken the connective tissue. Your beef will be very tender after the dry aging process. There are certain cuts of beef that you can dry age at your own home. However, you have to make sure that your refrigerator can maintain a temperature that is below 40 degrees Fahrenheit. It is a good idea to find boneless beef rib roast or prime lean roast.

Before you can dry age the beef, you will need to wash it. After it is clean, use a clean towel to pat it dry. You will have to pat the meat dry repeatedly throughout this process in order to get rid of any extra moisture. After the cut is dry, you will need to wrap the beef in cheesecloth. Place a rack on a sheet pan. Place the beef on the rack before transferring everything to the refrigerator.

On the next day, you will need to take the cheesecloth off the beef temporarily. Use a clean towel to remove any extra moisture. Once this has been done, wrap the beef in the same cheesecloth that you have been using and put it back in the refrigerator. Doing this each day gives you the chance to keep the cheesecloth from becoming attached to the beef cut.

You should repeat this process every day until the beef is ready for consumption. You must cook or freeze the beef within seven days of starting the dry age process. Most people dry age their beef for as little as three days and as much as seven days. If you want a stronger flavour, you should leave the beef in the refrigerator for seven days.

Remember that it is important for you to use the same cheesecloth. In addition, you might want to place a box of baking soda near the meat. This helps you ensure that your meat will not absorb any foul odours. After the dry age process, you will need to use a knife to cut off the edges of the beef that might be hard. Dry aging will often cause the outer edges of the beef cut to harden.

General Tips

• Before making any food item, read the recipe carefully and keep all ingredients ready. Chop or slice vegetables if required. Measure the amount of liquid ingredients (like any sauce, milk, ketch up, oil, etc) and transfer them into small individual bowls. Prepare the paste or puree if required.
• Peel and cut onion into two halves and soak in a bowl of water for 15 minutes before chopping them. This will save you from burning eyes and runny tears.
• To keep each rice grain separate after cooking and to retain its white color, wash rice 4-5 times in water and add 2-3 drops of lemon juice while cooking.
• Do not throw away the nutritious leftover water into which vegetables were boiled. Use it to make dough of paratha or chapati or for making gravies.
• To make French fries crisp, first deep-fry them until half done and then store in a container or cover with a plastic wrap and place in freezer section of refrigerator for 4-5 hours. Deep-fry again just before serving.
• To make chapatis and rotis soft, always bind smooth and soft dough and let it rest for at least 20-30 minutes before making them.
• To peel the almonds easily, soak them in hot water for 10-15 minutes before starting to peel the skin.
• To make your daily breakfast parathas more healthy and nutritious, add either crushed sweet corn, pureed spinach, grated radish, grated cabbage, fenugreek leaves or boiled and mashed vegetables while preparing the dough.

Curry Related Tips

• To give extra richness to Indian curry, use cashew nut paste, milk or poppy seed paste as base for gravy.
• To prevent diced eggplant (brinjal) and potato from turning brown, put them in a bowl of water.
• If your curry or dal has become salty by mistake then do not throw it away. Just add peeled and diced half-raw potato in it and boil for 5 minutes and discard the potato. Potato absorbs the extra salt.
• Peel and cut onion into two halves and soak in a bowl of water for 15 minutes before chopping them. This will save you from burning eyes and runny tears.
• Add a pinch of sugar while boiling or cooking green leafy vegetables to retain their bright green color.
• To make melt in the mouth paneer curry, soak paneer cubes in hot water for 10 minutes and drain them before using in recipe.
• To retain the bright green color of spinach after blanching, immediately transfer them into a bowl of ice-cold water.
• Punjabi curries taste best when you prepare it’s gravy a day before and use it to make a curry. Prepared gravy should be stored in refrigerator to allow flavors of spices mingle together well.

Food Storage Related Tips

• To keep ginger-garlic paste fresh for long period, mix oil and salt while preparing it and store it in an airtight container in refrigerator.
• To keep green leafy vegetables fresh for 5 to 7 days, chop them and store in a thick plastic container in refrigerator.
• To remove the skin of garlic cloves easily, rub them with little amount of oil and dry them in sun for 20-30 minutes before peeling.
• To keep green chillies fresh for long period, remove and discard its stem before storing in refrigerator.
• Put 3-4 cloves in sugar tin (container) to keep ants away.

content source :https://foodviva.com/cooking-tips/