Five food substitutions that can improve your health

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After making several product changes, you can make your diet healthier by supplementing it with vitamins, minerals and other substances important for the body.

Refined grains: replace them with whole grains and legumes.From the point of view of proper nutrition, up to half of the total daily diet should consist of food from whole grains and legumes – refuse another portion of white rice or a dish made from refined white flour in favor of them. Brown rice, oats, bulgur, pearl barley, beans, peas – these products contain a lot of fiber, B vitamins, magnesium, and other important nutrients. People who regularly eat whole grains tend to be slimmer and have a lower risk of heart disease.

Salt: Replace with herbs and spices.Another food swap that can improve your health. Doctors state that even if a person does not have hypertension, he should control the amount of sodium he eats – most of us eat more salt than is recommended. Although not always a perfect substitute for salt, distracting the taste buds with herbs and spices can help ease the transition to a low-salt diet.

Red fish: replace with herring and sardines.Salmon are considered the healthiest foods because of their high omega-3 content, which improves the health of the cardiovascular system. But farmed redfish are often fed additives and grow in unfavorable conditions. The fast-growing small marine fish is not subject to heavy pollution and is caught in open water. In turn, less “noble” herrings and sardines are also rich sources of omega-3.

Processed meat: replace with lean meat and vegetable protein.The World Health Organization (WHO) states that eating processed meats, including sausage and bacon, may increase the risk of colon cancer and may also be linked to prostate and pancreatic cancer. Experts advise to eat turkey, chicken breast instead of sausage, and in general there are more proteins of vegetable origin, especially legumes. A study shows that replacing one or two servings of meat a day with plant-based protein can help reduce the risk of heart disease.

Milk chocolate: Switch to dark chocolate. According to available research according to data, dark chocolate can help prevent diabetes – its consumption increases the sensitivity of cells to insulin. It is also rich in important minerals such as magnesium, iron, copper, zinc and phosphorus. Choose varieties with a cocoa content of at least 70 percent – the higher its percentage in chocolate, the more antioxidants it contains. It is flavanols that can improve heart health by lowering blood pressure and reducing the severity of inflammation.