[LifeStyle] What is the healthiest way to cook food?

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Selecting a variety of foods with high nutritional value is only part of the problem when it comes to eating a healthy diet, since choosing the most appropriate cooking method is also decisive.

Choosing ingredients with high nutritional value is only part of the problem when trying to adhere to a healthy diet, since 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 accompanied, in addition, by the practice of physical exercise on a regular basis. Furthermore, the Mediterranean diet, supplemented with extra virgin olive oil or dried fruits, is capable of reducing the risk of myocardial infarction, stroke or cardiovascular death by 30%, ”explains Dr. José Luis Palma, vice president of the FEC .

“You have to eat a diet rich in vegetables, fruits, cereals, fish, legumes, olive oil and nuts. In addition, it is advisable to choose white meat (pork, chicken, turkey) over red meat and, of course, avoid refined sugars, the consumption of saturated fats and trans fats (hydrogenated) and excess salt ”, adds the expert.

 

The healthiest cooking methods
But as we mentioned before, as important as choosing the foods we eat properly is the way we cook them. "In the case of fried foods, the 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, increasing the risk of cardiovascular disease," explains Dr. Palma, which lists the most appropriate cooking methods with health in mind.

Boiling is easy and one of the most suitable methods for healthy eating. It is enough with water and do not overdo the cooking time and temperature, because if this is the case, the food may lose some of its nutrients.
Steaming is practically the same as boiling food, with the only difference that it does not come into direct contact with water. It is a perfect method for cooking vegetables.
Using the oven allows us to enjoy low-fat dishes, since the food releases its own juice and thus we avoid incorporating extra fats. In addition, this way of cooking preserves almost all the nutrients in the food.
Sautéing contains little oil and is perfect for cooking vegetables. It is advisable to always use extra virgin olive oil.

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Heard that you also need to eat spicy food.