How to cook healthy food and eat healthy?

If you are looking for a long and healthy life, you should reconsider the way you cook and, of course, eat from today, and change your direction towards healthy foods .

These simple changes can have a huge impact on your heart, immune system and waist size.

1. Use avocado instead of mayonnaise

The fats in avocados are good for the heart and add oily texture, delicious taste and lots of nutrients to your meals. An avocado provides a quarter of your daily requirement of magnesium , folate and vitamin A, in addition to being rich in B vitamins and minerals.

۲. Add grated carrots to your pasta sauce

One carrot a day gives your food a nice color and crispness, carotene in carrots reduces the risk of heart attack (up to 45%) and lung cancer.

3. Use nuts instead of salt between meals

Salt may be lower in fat and calories, but nuts are a much better source of protein, magnesium, vitamin E and B vitamins. Research from the British Medical Journal shows that eating a handful of nuts as a snack several times a week is a risk. Reduces heart disease by up to 35%. In addition, nuts contain monounsaturated fats that are good for heart health and may help you lose weight.

4. Use cast iron utensils

According to the American Dietetic Association , 20% of women of childbearing age are iron deficient. They are not officially (really) anemic, but they have the same symptoms: fatigue, allergies to colds and infections, and difficulty concentrating. To add iron to your diet, discard your expensive utensils and use cast iron dishes. Minerals They go into the food and multiply the amount of iron, especially in acidic foods such as pasta sauce and tomato soup.

5. Do not drink with food, tea or coffee

These drinks contain compounds called “tannins” that reduce iron absorption by 94%. Currently, women consume very little iron to meet their needs, and tea and coffee only make the problem worse. Herbal teas do the same. Desert mint up to 84% and chamomile flowers and other plants up to 50% block the absorption of iron. So drink tea or coffee before or after meals.

6. Add wheat germ to pancake batter, waffle or muffin cake

Wheat germ is an excellent source of nutrients. Half a cup of toasted wheat germ provides more than half of your daily magnesium needs, as well as plenty of other vitamins, including 50% of your daily folate needs and 60% of your daily vitamin E Required. Wheat germ also provides adequate amounts of minerals such as iron and zinc .

7. Add garlic to soups, stews and sauces

Garlic lowers blood cholesterol and bad cholesterol (LDL) protects against heart disease and prevents blood clots. Garlic also protects against bacterial infections and strengthens the immune system . Sulfur compounds in garlic, May help fight cancer of the skin, stomach, breast and colon.

8. Use sweet potatoes instead of regular potatoes

Sweet potatoes have more nutrients than regular potatoes (such as vitamin A and zinc). They also have more than 6 times more calcium than regular potatoes. While regular potatoes do not contain beta-carotene, even a small sweet potato has twice the daily ration. It provides you with a powerful antioxidant that reduces the risk of heart disease and cancer.

9. Add beans to salads and soups

People who eat a few servings of legumes each week reduce their risk of heart disease by 22 percent. In addition to fiber, legumes contain phytochemicals such as saponins and phytosterols that help lower blood cholesterol. Beans sprinkled on salads, added to vegetable soups, mixed with quinoa as a meal, or wrapped in avocado and salsa in a Mexican cornbread, provide about one-third of a woman’s daily iron needs.

10. Cook the tomatoes

Lycopene, the red pigment found in plants, is a powerful antioxidant, and tomatoes are a rich source of it. Lycopene is often absorbed better in cooked tomato products than fresh tomatoes. The more lycopene you consume, the greater the risk. You further reduce cardiovascular disease and cancer. 10 mg (or the amount of lycopene in half a cup of ketchup) at least 7 times a week is a good place to start. The later they arrive, the more lycopene they have.