Newspaper Page Text
(Eift Aiiuancg
The ADVANCE, March 10, 2021/Page 11A
March is
imTionm
monTtt
Fresh herbs that can reduce
your reliance on sodium
Salt has long been used
to add flavor to people's fa
vorite foods. In fact, the use
of salt as a means to pre
serving foods and adding
flavor to recipes dates back
to ancient times and has led
to countless conflicts ever
since.
According to His-
tory.com, wars over access
to salt reserves in China
are believed to have been
fought as early as 6,000
B.C. Though that shows
just how valuable salt has
been throughout much of human history,
it doesn't indicate the negative effects that
can result from diets that feature excessive
amounts of sodium.
The American Heart Association notes
that sodium plays an essential role in the
human body by regulating the kidneys and
helping to control the body's fluid balance.
Sodium also helps send nerve impulses and
affects muscle function. However, exces
sive amounts of sodium can compromise
heart health. The AHA notes that excessive
amounts of sodium in the bloodstream pulls
water into the blood vessels, increasing the
total volume of blood within them. As more
blood flows through blood vessels, blood
pressure increases. Over time, that can ad
versely affect blood vessels and speed up the
build-up of plaque that can block blood flow.
Higher blood pressure forces the heart to
work harder and increases a person's risk for
heart disease.
So what about sodium, a mineral so val
ued, and indeed vital to human existence,
that it's led to wars and created countless
devotees in kitchens over the centuries? If it's
flavor cooks are aiming for, it's possible to re
duce reliance on sodium and increase the use
of fresh herbs without sacrificing flavor. Such
a transition can improve heart health and in
troduce a host of new flavors at meal time.
Basil
The AHA notes that basil has a sweet
and fresh flavor profile and is best added to
a dish right before serving. Freshly cut basil
leaves can be added to any number of dishes,
including tomato sauces, pastas, salads, piz
zas, and eggs.
Cilantro
Cilantro are the delicate leaves and stems
of the coriander plant. Like basil, cilantro
should be added to a dish right before serv
ing and should not be cooked. Cilantro can
be paired with beans, tomatoes, corn, and
avocados among other foods, and is widely
used when preparing Mexican foods at home.
Oregano
The AHA notes that Greek dishes often
combine oregano, mint and lemon to create a
memorable, delicious flavor profile. If chop
ping fresh oregano, strip the leaves from the
stem and then discard the stem.
Parsley
Parsley isn't just a garnish used to add
aesthetic appeal to plates. Flat-leaf parsley
provides a light and fresh flavor, while the
AHA notes that curly parsley offers a slightly
peppery profile. Parsley is typically added to
a dish during the final minutes of cooking or
right before serving, and can be paired with
chicken, fish, potatoes, and pasta among
countless other foods.
These are just a handful of herbs that can
give meals a flavorful punch and help chefs
avoid an overreliance sodium in their recipes.
What protein, carbs and
fat do for your body
A nutritious diet is a vital com
ponent of a healthy lifestyle. When
paired with physical activity, a nutri
tious diet can serve as the foundation
for a long, healthy life.
The Academy of Nutrition and
Dietetics defines nutrition has how
food affects the health of the body.
Food provides nutrients that are vi
tal for survival. Food is made up of
macronutrients like protein, carbo
hydrates and fat, each of which play
different roles in promoting short-
and long-term health.
• Protein: Protein provides the
body with amino acids that are es
sential for growth and development.
The amino acids found in protein
also help the body maintain itself and
help body tissue recover after certain
activities, including exercise. Protein
also plays a vital role in immune sys
tem function, helping the body to
fight inflammation and infection. The
AND notes that beef, pork, chicken,
game and wild meats, fish, seafood,
eggs, soybeans, and other legumes
are great protein sources.
• Carbohydrates: Carbohydrates
do for the body what gasoline does
for an automobile. Carbs provide
the body with the energy it needs to
function at peak capacity. The carbs
found in foods like whole grains, rice,
potatoes, bread, and more deliver
sugars and starches that provide the
carbs the body needs for energy. That
energy is vital when moving around
during the day, but it's also essential
when the body is at rest, as it ensures
the heart continues to beat and facili
tates digestion.
• Fat: The dietary fat found in
oils, nuts, milk, cheese, and other
foods provides structure to cells and
prevents damage to cell membranes.
The AND also notes that oils and fats
absorb fat-soluble vitamins like vita
min A, which is vital for healthy eyes
and lungs.
A nutritious diet is a building
block of a healthy lifestyle, and no
healthy diet is complete without pro
tein, carbohydrates and fat.
4 interesting health
benefits of garlic
Garlic makes a deli
cious addition to vari
ous meals. Though some
people may avoid garlic
because of its potential
to contribute to bad
breath, doing so means
people may miss out on
some surprising health
benefits produced by
this powerful, if pun
gent, bulb.
1. Garlic bol
sters the im
mune system.
A 2015 re
view pub
lished in the
Journal of
Immunology
Research found
that garlic appears to en
hance the functioning of
the immune system by
stimulating certain cell
types. A strong immune
system helps people
fight germs that can lead
to colds and other ill
nesses.
2. Garlic can have a
positive effect on blood
pressure. According to
the Cleveland Clinic,
researchers believe that
red blood cells turn the
sulfur in garlic into hy
drogen sulfide gas that
expands the blood ves
sels. That makes it easier
to regulate blood pres
sure. That's no minor
benefit, as the Ameri
can Heart Association
notes that high blood
pressure can
c o n -
acne.
4. Garlic may help
reduce lead levels in
the body. A 2012 study
published in the journal
Basic & Clinical Phar
macology & Toxicology
studied the potentially
therapeutic effects of
garlic on 117 workers
in the car battery indus
try. The clinical signs
_ and symptoms of
Pb lead poisoning were
significantly high
er among
tribute to heart disease
and stroke.
3. Garlic can benefit
the skin. Allicin is a com
pound that is produced
when garlic is crushed
or chopped. Accord
ing to the online health
and wellness resource
MedLife, allicin ben
efits the body in various
ways, including killing
the bacteria that causes
workers
who were
not treated
with garlic
compared to
those who were. Au
thors of the study con
cluded that garlic can be
recommended for the
treatment of mild-to-
moderate lead poison
ing.
Garlic can make for
a nutritious addition to
any meal, and some of
its many health benefits
may surprise even the
most ardent supporters
of this unique bulb.
GASTRO
INTESTINAL
ENDOSCOPY
The Endoscopy Center of
Southeast Georgia
Ronnie R. Smith, MD
Member of American Society
for Gastrointestinal
Endoscopy
James H. Barber, Jr., MD
A Certified Ambulatory
Surgery Center specializing in
G-l endoscopy. We are
"focused" on the prevention
of colorectal cancer and the
early diagnosis and
management of diseases of
the esophagus, stomach,
intestines and colon. 200
Maple Drive, Vidalia, GA.
912-538-TEST (8378).
GA Permit #138-082.
PODIATRY
Wiggins Foot and Ankle
Associates, P.C.
G. Mark Wiggins, D.P.M., Board
Certified; foot, reconstructive
rear foot and ankle surgery.
Available 5 days a week. Office
hours 8:30 -5:00 Mon. - Fri. 205
Arlington Drive, Vidalia, GA.
537-2559.
PREVENTIVE
MEDICINE
Ronnie R. Smith, MD and
James H. Barber, Jr., MD
Board certified in Internal
Medicine and "focused" on the
Prevention of Heart Attack ,
Stroke, Colorectal Cancer,
Osteoporosis and other health-
altering, life-threatening
diseases. For "State-Of-The-
Art" disease prevention and
early detection services, contact
us at 538-TEST (538-8378).
