Kidneys filter waste, balance fluids, and help control blood pressure. Regularly eating unhealthy foods can silently affect kidney function.

Salt: Excessive sodium intake is a primary cause of high blood pressure, putting a strain on the kidneys over time. Besides being added directly to food, salt can be hidden in items like pickles, packaged snacks, and instant noodles. Substituting salt with herbs and spices like dill, cilantro, ginger, lemon juice, and garlic can enhance flavor without excessive sodium.

Processed and packaged foods: Instant noodles, chips, and frozen snacks are often high in sodium, preservatives, and unhealthy fats. These foods not only raise blood pressure but can also lead to chronic kidney disease if consumed regularly. Prioritize meals cooked from fresh ingredients like vegetables, beans, and whole grains to maintain flavor without harming your kidneys.

Sugary and energy drinks: Sugary drinks are often loaded with sugar and phosphates, which can increase the risk of kidney stones. They also interfere with calcium metabolism, putting a strain on these organs. Drinking water, coconut water, or fresh, pure fruit juice is good for hydration and supports improved kidney function.

Red meat: While it's an important source of protein, consuming too much red meat can increase the production of waste products like urea and creatinine. The kidneys have to work harder to remove these substances, which can lead to weakening over time. Mung beans, kidney beans, and tofu are all rich sources of protein that don't overload the kidneys.

Sugar: Excessive sugar consumption is a leading cause of diabetes. Meanwhile, diabetes is closely linked to chronic kidney disease. Sugar isn't just found in cakes, candies, and soft drinks but also lurks in rich desserts. To maintain kidney health, limit these foods and prioritize fruits like mangoes and bananas containing natural sugars, or homemade sweets with controlled sugar content.

Deep-fried snacks: Trans fats from repeatedly used oil can lead to inflammation, obesity, and blood pressure problems, all linked to kidney disease. Using an air fryer or cooking with less oil can reduce the risk of adverse health effects.

Bao Bao (Times of India)

Photos: Bui Thuy, Bao Bao, AI