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Reduce Sodium Intake
Foods like pickles, chips, and processed items are high in salt, which can raise blood pressure and strain the heart and kidneys. Excessive salt also weakens bones by reducing calcium levels, leading to conditions like osteoporosis. To cut back, avoid adding extra salt to food and replace pickles with chutneys made from tamarind, turmeric, and greens. Include potassium-rich foods like bananas and spinach to balance sodium levels.
Limit Deep-Fried Foods
Snacks like pakodas, bondas, and chaklis are harder to digest with age, increasing bad cholesterol (LDL) and inflammation, worsening joint pain. Instead, opt for roasted snacks, air-fried options, or traditional foods like idlis and dosas.
Avoid Refined Flour (Maida)
Maida lacks fiber, causing digestive issues, blood sugar spikes, and weight gain. Replace it with whole-grain flours like ragi, jowar, or multi-grain options to improve nutrition and digestion.
Reduce Coffee, Tea, and Soda
Excessive caffeine can cause dehydration, disrupt sleep, and weaken bones. Opt for tender coconut water, buttermilk, or herbal teas like ginger or tulsi tea instead.
Minimize Sugary Foods
High sugar intake leads to blood sugar spikes, inflammation, tooth decay, and weight gain. Replace sugar with fresh fruits, dates, and jaggery (in moderation). Gradually train your taste buds to prefer natural sweetness.
Limit Red Meat
Red meat is high in saturated fat, making it hard to digest and increasing cholesterol levels. It can also aggravate joint pain and inflammation. Replace it with chicken, fish, or plant-based protein sources like sprouts and dairy for a healthier diet.
For more details:
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