Ways To Maintain Heart Health Through Food
In conjunction with World Heart Day, it’s essential to reflect on the importance of heart health and how our daily habits play a role in maintaining it. One significant factor that affects heart health is our sodium intake. In Malaysia, where rich and flavourful food is a staple, it’s easy to overlook how much salt is creeping into our diets. But making small changes, like embracing the Smart Salt concept, can lead to big results in safeguarding our hearts for the long run.
The Impact of Excessive Sodium on Heart Health
Sodium, commonly found in table salt, is a vital mineral for the body as it regulates fluid balance for our overall cell function. However, excessive intake can lead to serious health issues. Many processed foods, snacks, and even restaurant dishes often contain hidden sodium, which can quickly exceed recommended daily amounts. Consuming too much sodium has been linked to increased risks of hypertension (high blood pressure) and heart disease. When sodium levels are high, it causes the body to retain excess water, putting additional pressure on blood vessels. Over time, this increases the risk of heart failure, stroke, and other cardiovascular diseases.
The World Health Organization (WHO) recommends limiting sodium intake to less than 2,000 mg per day, which is equivalent to about 5 grams of salt. Yet, most of us consume nearly double that amount without even realising it. Reducing sodium in your diet is a simple but effective way to protect your heart from these long-term health risks.
According to the Malaysian Community Salt Survey (MyCoSS), Malaysians eat on average about 7.9 grams or 1.6 teaspoons of salt per day. That’s above the recommended intake of salt by the World Health Organization (WHO), which is only 5.0 grams or 1 teaspoon per day.
Introducing the Smart Salt Concept
The good news is that you don’t have to sacrifice flavour to lower your sodium intake. The Smart Salt concept focuses on reducing sodium while still maintaining the delicious taste of food by enhancing flavours through the use of AJI-NO-MOTO®.
Produced by the natural fermentation process of sugarcane or tapioca, AJI-NO-MOTO® is a Monosodium Glutamate (MSG) that contains ⅔ less sodium than regular table salt. AJI-NO-MOTO® is also known to stimulate the umami flavour, which can add depth and complex tastes to food. So, all you need to do is replace a portion of salt with AJI-NO-MOTO® in your cooking, and you can reduce sodium in dishes by up to 40% while making them even more delicious! This way, you can still enjoy the foods you love while taking proactive steps to protect your heart.
Beyond Food: Destressing for Better Heart Health
While nutrition plays a crucial role in heart health, managing stress is equally important. Chronic stress can lead to elevated blood pressure and increase the risk of heart disease. That’s why it’s essential to make time to destress and unwind.
One of the best ways to destress is by spending quality time with loved ones, whether it’s a weekend getaway or a full-fledged vacation. Stepping away from your daily routine allows you to recharge mentally and physically, which benefits your overall heart health.
Now that you’re on the path towards healthier cooking with the Smart Salt concept, all you need to do is buy any Ajinomoto Products and you could win the ultimate de-stressing prize — Travel Vouchers worth RM20,000! Imagine jetting off to a serene destination with family or friends, where you can relax, explore, and focus on your well-being. Taking care of your heart has never been more rewarding!
To join this contest, all you need to do is:
1. Purchase Ajinomoto Malaysia products total RM15 and above in one receipt.
2. Send your participation with the receipt picture through
a. WhatsApp +6014-9147118 or
b. smartcooking.com.my
For more info on this contest, visit here: https://smartcooking.com.my/en/contest/seni-dalam-rasa/
A Heart-Healthy Future Starts Today
As we celebrate World Heart Day, it’s the perfect time to reflect on the simple but impactful steps we can take to protect our heart health. By adopting the Smart Salt concept, we can enjoy flavourful meals with less sodium and reduce the risks of hypertension and heart disease. Combined with stress management practices like vacationing with loved ones, we can truly embrace a healthier, happier future.
Here are some low-sodium recipes for you to try!
1. ‘Air Assam’ Fried Egg
Ingredients:
Enough Cooking oil
5 nos Egg, large-sized
1/2 no Yellow onion, sliced
2 nos Shallot, sliced
2 cloves Garlic, sliced
1 stalk Red chili, cut slanting
3 nos Bird eye chili, cut slanting
1 cup Tamarind juice
1/4 tsp AJI-NO-MOTO®
3/4 tsp Salt
1 tsp Sugar
Instructions:
1. Heat oil and fry the eggs individually until crispy. Remove and set aside.
2. Using the same pan, reduce the oil and add yellow onion, shallot and garlic. Stir-fry until golden.
3. Add red chili and bird’s eye chili. Stir-fry briefly and add the tamarind juice. Let it boil.
4. Season with AJI-NO-MOTO®, salt and sugar.
5. Add the fried eggs and mix well.
6. Ready to serve.
2. Anchovies and Potatoes Sambal
Ingredients:
1 g Red onion
4 cloves Garlic
½ g Yellow onion
150 g Peeled anchovies
1 cup Water
Enough Cooking oil
2 g Potatoes, cut into wedges
4 tbsp Dried chili paste
½ tsp AJI-NO-MOTO®
1½ tsp Salt
1 tsp Sugar
Instructions:
1. Grind red onion, garlic, yellow onion and 50 g peeled anchovies with water. Set aside.
2. Heat cooking oil, fry the potatoes until cooked and slightly crispy. Remove, drain the oil and set aside.
3. Fry the remaining 100 g of crushed anchovies until crispy. Remove, drain the oil and set aside.
4. Reduce the oil in the pan, add the grinded ingredients and stir-fry until fragrant and golden.
5. Add dried chili paste and stir-fry until the oil separates.
6. Season with AJI-NO-MOTO®, salt and sugar. Mix well.
7. Add the fried potatoes and mix thoroughly. Turn off the heat and let the sambal cool slightly.
8. Add the fried peeled anchovies and mix well.
9. Ready to serve.
10. Tips: Add fried peeled anchovies after the sambal has cooled slightly to ensure that the anchovies remain crispy.
3. Crispy Eggplant Fingers
Ingredients:
1 cup Wheat flour
1/2 tsp AJI-NO-MOTO®
1/2 tsp Salt
1/2 tsp Chili powder
1/4 tsp Coriander powder
1/4 tsp Fennel powder
1/4 tsp Cumin powder
2 stalks Eggplant, skin removed and cut 5cm lengthwise
2 nos Egg, beaten
200 g Breadcrumbs
Enough Cooking oil
Instructions:
1. Mix wheat flour, chili powder, coriander powder, fennel powder and cumin powder in a bowl.
2. Season with AJI-NO-MOTO® and salt. Mix well.
3. Coat eggplant fingers with the flour mixture. Then, dip them in beaten eggs and coat evenly with breadcrumbs.
4. Heat oil and deep-fry the eggplant fingers until they turn golden brown and are fully cooked.
