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HEART - HEALTHY COOKING TIPS

 

To reduce the risk of your health disease or to managing existing health disease try these tips while preparing meals:

 

 

 

Use seasoned veggies and fruits and whole grain products

 

 

 

 

 

 

 

 

 

  • Preserve the nutrients and colors in veggies. Cook them quickly by steaming or stir-frying.
  • Use herbs, vinegar, tomatoes, onions and/or fat-free or low-fat sauces or salad dressings for better health, especially if you have high blood pressure or high cholesterol.
  • Choose whole grain for part of your ingredients instead of highly refined products. Use whole-wheat flour, oatmeal and whole cornmeal. Whole-wheat flour can be substituted for up to half of all-purpose flour.

 

Limit  fat especially saturated and trans-fat

            

 

 

 

 

 

   

  • Remove all visible fat from meat before cooking. Take the skin off chicken and turkey before eating it.
  • Bake, broil, roast , stew or stir fry the poultry, fish or lean meats.
  • When you make a stew, soup or gravy refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Try different ways of cooking like baking, broiling, grilling to add variety.
  • Limit consumption of cakes, cookies, crackers, muffins and pastries. These foods tend to be high in trans fats. Check ingredients lists on food packages and avoid products containing partially hydrogenated oils.
  • Use a small amount of oils such as canola, olive and soybean in recipes and for sautéing.
  • Use low fat milk and yogurt.
  • Make dressings with olive or walnut oil.
  • Select  oils that provide omega-3 fatty acids, such as canola, flaxseed or soybean oil.
  • Add wanuts to cereal and salads.

 

Reduce Salt (sodium)

 

 

 

 

 

  • Prepare foods at home so you can control the amount of salt in your meals.
  • Avoid table salt.
  • Use as little salt in cooking as possible.
  • Season foods with herbs, spices, garlic, onions, lemon or lime juice to add flavours.
  • Prepared seasonings can have high salt content and increase your risk for high blood pressure.
  • Canned, processed and preserved vegetables often have very high sodium content. Look for “low-sodium” veggies or try the frozen varieties. Compare the sodium content on the Nutrition Facts label of similar products (for example, different brands of tomato sauce) and choose the products with less sodium. If you buy canned, rinse veggies under cold water to reduce the level of sodium.