Choosing ingredients with a high nutritional value is only part of the problem when trying to adhere to a healthy dietsince the cooking method, that is, the culinary operation that uses heat to make a food richer, appetizing, edible and digestible, also favoring its conservation, It is also of vital importance.
The Spanish Heart Foundation (FEC), which during these days participates in the eleventh edition of the Gastrofestival held in Madrid, is aware of the importance of diet to improve health and prevent diseases of various kinds.
“Following a varied and balanced diet is essential to prevent the onset of cardiovascular diseases if it is also accompanied by the practice of physical exercise on a regular basis. In addition, the Mediterranean diet, supplemented with extra virgin olive oil or nuts, is able to reduce by 30% the risk of myocardial infarction, stroke or cardiovascular death, ”explains Dr. José Luis Palma, vice president of the FEC .
“You have to follow one Food rich in vegetables, fruits, cereals, fish, legumes, olive oil and nuts. It also suits choose white meat (pork, chicken, turkey) in front of red meats and of course avoid refined sugars, consumption of saturated fats and trans fats (hydrogenated) and the excess salt”, Adds the expert.
The healthiest cooking methods
But as we said before as important as choosing properly the food we eat is the way we cook them. “In the case of fried foods, oil adds saturated fat and smoked foods go through a healing process in which salt is added which, as we know, causes high blood pressure by increasing the risk of cardiovascular disease, ”explains Dr. Palma, who lists the most appropriate methods of cooperation thinking about health.
- Boil It is easy and one of the most appropriate methods to eat healthy. Enough with water and not over time and cooking temperature, because if so, food can lose some of its nutrients.
- Steam cooking It is practically the same as boiling food, with the only difference that they do not come into direct contact with water. It is a perfect method for cooking vegetables.
- Use the oven It allows us to enjoy low-fat dishes, since the food releases its own juice and thus avoid incorporating extra fats. In addition, this way of cooking preserves almost entirely the nutrients in food.
- Skip includes little oil And it is perfect for cooking vegetables. It is advisable to always use extra virgin olive oil.
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