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Baked fish with avocado salsa

Omega 3 oils are very important for our health, and they plan an important role in the way our brains function, as well as many other body functions. It’s also been linked to healthy skin, hair and nails. Our bodies can’t produce omega 3’s, so we have to consume it. A lot of people choose to take a supplement, but there are plenty of foods which are excellent sources of these polyunsaturated fats, and oily fish such as salmon, mackerel and sardines are top of the list.

Olives, avocados, nuts and seeds (especially almonds, walnuts, flaxseed and pumpkin seeds), olive oil and canola oil are also great sources of omega 3s.

A portion of fresh salmon or tuna, lightly seasoned with salt, pepper, lemon juice and a bit of avocado or olive oil and then grilled to perfection is a simple and delicious meal. Remember not to smother such a delicate fish with too many other seasonings. Serve it with an avocado-salsa as a side dish to double up on your omegas. Avocado has a low GI, so you don’t really need a starch with this meal, as the fish and salsa are already quite filling.

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Salt in a sandwich

Fact: Most South Africans eat more salt than the World Health Organisation’s (WHO) recommendation of 5g a day (1 teaspoon). In fact, they consume close to double that – around 11g a day! Most of it comes from processed food – bread is the biggest culprit – which contains huge amounts of hidden salt that’s added during the manufacturing process. Other processed foods which increase your salt intake include hard margarine, and processed meat like sausage and polony.

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Tricks to help you reduce your salt intake

Reducing your salt intake can be as easy as switching brands. Always check labels when shopping, and compare the sodium content of different brands and choose the one with the least amount of sodium. Look out for foods with the Heart Mark – these products have less sodium compared to other products and this lets you know it’s been approved as part of a heart healthy diet.

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