According to a study published in the British Medical Journal, high levels of salt consumption are directly linked to increased risk of stroke and heart disease. The findings also show that reducing salt intake by 5 grams daily would lower incidence of stroke twenty-three percent and total cardiovascular disease by seventeen percent.
The positive impact on health worldwide by reducing salt intake would prevent 1.25 million fatal and non-fatal strokes, and almost 3 million heart related events from vascular disease annually.
The study that high salt intake is linked directly to stroke and heart disease is a joint effort from World Health Organization's Collaborating Centre for Nutrition, at the University of Warwick and University Hospital in Coventry, UK, and the European Society of Hypertension Excellence Centre in Hypertension.
According to Professor Francesco Cappuccio, Head of the World Health Organisation Collaboration Centre at Warwick Medical School, "We have seen reductions in the salt content of several food items, due to the collaboration between governments, public health bodies and sectors of the industry on a voluntary basis. However, the progress towards the recommended targets has been slow. For population salt intake to approach the WHO targets within a reasonable time, a regulatory approach is necessary, in addition to health promotion campaigns, to reduce the burden of avoidable death, disability and associated costs to individuals and society caused by unacceptable high levels of salt in our diet".
The authors say most adult populations consume more than 10 grams of salt daily. Consuming no more than 5 grams of salt daily could significantly reduce incidence of heart disease and stroke worldwide.
Salt increases blood pressure. High blood pressure in turn accounts for 62 percent of all strokes and 49 percent of coronary heart disease events. The editors of the study also note that heart disease is the leading cause of disability worldwide in individuals over age 60. Reducing salt consumption to no more than 5 grams daily is suggested and could significantly reduce incidence of stroke and heart disease worldwide
2009年11月29日
Lose Weight：Carb Cycling will help you
Carb cycling, or carb rotating, is a weight loss method that many athletes have been practicing in one form or another for years. Unlike diets that say you need to restrict carbohydrates all the time, carb cycling allows you to alternate between low carb and higher carb days while losing weight, burning fat, and maintaining your energy.
There are literally hundreds of diets on the market, and each one claims to be the one that will help you lose unwanted pounds and fat. Carbohydrate cycling, the concepts of which have been brought together in the book Carb Cycling Diet by Roman Malkov, MD, reportedly helps people lose fat, increase muscle mass, drop pounds and adopt healthier eating habits.
Dr. Malkov is a medical doctor, nutritional consultant, and exercise psychologist who worked with the Russian National Athletic Team and helped the athletes lose fat, build muscle, and improve their performances by assisting their anabolism process. This is the process that is fueled by anabolic hormones, which help the body build muscle. Young people produce sufficient quantities of these hormones, but levels decline with age. As the levels decline, weight gain and health problems can become issues.
The other bodily process involved in carb cycling is catabolism, which is how the body burns fat. Many diets, including low-carb plans, focus on changing how the body burns fat and ignores the anabolism process. Carb cycling involves both anabolism and catabolism by allowing people to alternate the amount of carbohydrates they eat on different days, so they both burn fat and build muscle.
Carb cycling means that you alternate between low carb and higher carb days. Some people alternate every other day, while others do two days of higher carb followed by two days of low carb and keep repeating it. Others go low carb all week and then higher carb on weekends. Some people even include no-carb days, eating only protein and fats on that day. Everyone needs to find the approach that helps them reach their goals while maintaining a healthy eating plan.
On higher carb days, the amount of carbs recommended by Dr. Malkov is between 350 and 400 grams, which varies depending on the individual’s age, body mass, and sex. These carbs should be from unrefined sources, including whole grains, fruits, and vegetables. People who follow carb cycling should greatly limit their consumption of refined carbs from sugar and processed white flour.
On low carb days, dieters should consume less than 300 grams per day and avoid all foods that contain sugar or white flour. The carbohydrate content of foods can be found on food labels, but there are also books on the market and in libraries that list the number of carbohydrates in thousands of foods, including fast food.
Like any reasonable diet plan, carb cycling should include regular exercise. When it comes to fat, healthy fats (e.g., monounsaturated, omega-3 fatty acids) are highly recommended over saturated and trans fats. Protein sources should be lean. The big draw with carb cycling, however, is that people do not feel deprived like many do if they follow a low-carb diet, because they know a higher carb day is coming, and that weight loss is possible while maintaining energy and strength.
There are literally hundreds of diets on the market, and each one claims to be the one that will help you lose unwanted pounds and fat. Carbohydrate cycling, the concepts of which have been brought together in the book Carb Cycling Diet by Roman Malkov, MD, reportedly helps people lose fat, increase muscle mass, drop pounds and adopt healthier eating habits.
Dr. Malkov is a medical doctor, nutritional consultant, and exercise psychologist who worked with the Russian National Athletic Team and helped the athletes lose fat, build muscle, and improve their performances by assisting their anabolism process. This is the process that is fueled by anabolic hormones, which help the body build muscle. Young people produce sufficient quantities of these hormones, but levels decline with age. As the levels decline, weight gain and health problems can become issues.
The other bodily process involved in carb cycling is catabolism, which is how the body burns fat. Many diets, including low-carb plans, focus on changing how the body burns fat and ignores the anabolism process. Carb cycling involves both anabolism and catabolism by allowing people to alternate the amount of carbohydrates they eat on different days, so they both burn fat and build muscle.
Carb cycling means that you alternate between low carb and higher carb days. Some people alternate every other day, while others do two days of higher carb followed by two days of low carb and keep repeating it. Others go low carb all week and then higher carb on weekends. Some people even include no-carb days, eating only protein and fats on that day. Everyone needs to find the approach that helps them reach their goals while maintaining a healthy eating plan.
On higher carb days, the amount of carbs recommended by Dr. Malkov is between 350 and 400 grams, which varies depending on the individual’s age, body mass, and sex. These carbs should be from unrefined sources, including whole grains, fruits, and vegetables. People who follow carb cycling should greatly limit their consumption of refined carbs from sugar and processed white flour.
On low carb days, dieters should consume less than 300 grams per day and avoid all foods that contain sugar or white flour. The carbohydrate content of foods can be found on food labels, but there are also books on the market and in libraries that list the number of carbohydrates in thousands of foods, including fast food.
Like any reasonable diet plan, carb cycling should include regular exercise. When it comes to fat, healthy fats (e.g., monounsaturated, omega-3 fatty acids) are highly recommended over saturated and trans fats. Protein sources should be lean. The big draw with carb cycling, however, is that people do not feel deprived like many do if they follow a low-carb diet, because they know a higher carb day is coming, and that weight loss is possible while maintaining energy and strength.
Heart-Healthy Diet
A heart healthy diet begins by paying close attention to what you eat. You can reduce your chance of developing atherosclerosis, the blocked arteries that cause heart disease with a heart healthy diet. If the artery-clogging process has already begun, you can slow the rate at which it progresses.
Feed Your Heart Well
Feeding your heart well is a powerful way to reduce or even eliminate some risk factors. Adopting a heart-healthy nutrition strategy can help reduce total and LDL cholesterol (the "bad" cholesterol), lower blood pressure, lower blood sugars, and reduce body weight. While most dietary plans just tell you what you CAN'T eat, the most powerful nutrition strategy helps you focus on what you CAN eat. In fact, heart disease research has shown that adding heart-saving foods is just as important as cutting back on others.
Here are nine nutrition strategies to reduce your risk:
Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke. The American Heart Association recommends two servings a week of omega-3 fatty acid-rich fish like salmon.
Eat more vegetables, fruits, whole grains, and beans. These beautiful and delicious wonders of nature may be one of the most powerful strategies in fighting heart disease.
Choose fat calories wisely. Keep these goals in mind:
Limit total fat grams.
Eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, hard margarine, salad dressing, fried foods, snack foods, sweets, and desserts).
When you use added fat, use fats high in monounsaturated or polyunsaturated fats (for example, fats found in canola, olive, and peanut oil).
Eat a variety -- and just the right amount -- of protein foods. Commonly eaten high-fat protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein and choosing the leanest protein sources.
Limit cholesterol consumption. Limiting dietary cholesterol has an added bonus: You'll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). The American Heart Association says it is OK to have an egg a day if your cholesterol is normal. When it comes to lowering blood cholesterol levels, limiting saturated fats is more important than dietary cholesterol intake. The recommendation is not to exceed 300 milligrams of dietary cholesterol each day.
Other Heart-Healthy Strategies
Reduce salt intake. This will help you control your blood pressure.
Exercise. The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight.
Hydrate. Water is vital to life. Be sure to stay adequately hydrated.
Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what you eat, you feel more positive about life, which helps you feel better. An added bonus is that you eat less when you eat food you love, and that helps control weight and reduce cholesterol levels.
Feed Your Heart Well
Feeding your heart well is a powerful way to reduce or even eliminate some risk factors. Adopting a heart-healthy nutrition strategy can help reduce total and LDL cholesterol (the "bad" cholesterol), lower blood pressure, lower blood sugars, and reduce body weight. While most dietary plans just tell you what you CAN'T eat, the most powerful nutrition strategy helps you focus on what you CAN eat. In fact, heart disease research has shown that adding heart-saving foods is just as important as cutting back on others.
Here are nine nutrition strategies to reduce your risk:
Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke. The American Heart Association recommends two servings a week of omega-3 fatty acid-rich fish like salmon.
Eat more vegetables, fruits, whole grains, and beans. These beautiful and delicious wonders of nature may be one of the most powerful strategies in fighting heart disease.
Choose fat calories wisely. Keep these goals in mind:
Limit total fat grams.
Eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, hard margarine, salad dressing, fried foods, snack foods, sweets, and desserts).
When you use added fat, use fats high in monounsaturated or polyunsaturated fats (for example, fats found in canola, olive, and peanut oil).
Eat a variety -- and just the right amount -- of protein foods. Commonly eaten high-fat protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein and choosing the leanest protein sources.
Limit cholesterol consumption. Limiting dietary cholesterol has an added bonus: You'll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). The American Heart Association says it is OK to have an egg a day if your cholesterol is normal. When it comes to lowering blood cholesterol levels, limiting saturated fats is more important than dietary cholesterol intake. The recommendation is not to exceed 300 milligrams of dietary cholesterol each day.
Other Heart-Healthy Strategies
Reduce salt intake. This will help you control your blood pressure.
Exercise. The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight.
Hydrate. Water is vital to life. Be sure to stay adequately hydrated.
Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what you eat, you feel more positive about life, which helps you feel better. An added bonus is that you eat less when you eat food you love, and that helps control weight and reduce cholesterol levels.
healthy diet:prevent heart disease
Let us understand the relationship between diet and heart
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut generally have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.
Featuring vegetables and fruits in your diet may not be as difficult as you might think. Keep carrots, cauliflower and broccoli washed and cut in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen so that you'll remember to eat them. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Even frozen or canned fruits and vegetables are good choices, provided they don't have lots of added sodium or sugar. Don't smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes
4. Select whole grains.
Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.
You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions. For example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home.
Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, applesauce or hot cereal.
You might think the best way to cut back on salt is to stop reaching for the shaker. True, but don't forget about the processed foods. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, like soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Some brands offer the same soups or meals you already eat with as much as 40 percent less sodium.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Reduced-sodium ketchups and soy sauces are available. Instead of regular table salt, reach for a salt substitute or other herbs and spices that can flavor your food. If using a salt substitute or reduced-sodium condiment, it is still important to use it sparingly. The amount of salt, although reduced, adds up quickly.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.
A heart-healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish about the size of a deck of cards. This makes room on your plate for servings of vegetables, fruits and whole grains.
Allow yourself an indulgence every now and then. Don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
7. Plan ahead: Creating daily menus.
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
Incorporate these seven tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.
Changing your eating habits can be tough. Start with these seven strategies to kick-start your way toward a heart-healthy diet.By Mayo Clinic staff
Although you might know eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are seven heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.
1. Limit unhealthy fats and cholesterol.
Of the possible changes, limiting how much saturated and trans fat you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
Of the possible changes, limiting how much saturated and trans fat you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
2. Choose low-fat protein sources.
Lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut generally have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.
3. Eat more vegetables and fruits.
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower your cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower your cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet may not be as difficult as you might think. Keep carrots, cauliflower and broccoli washed and cut in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen so that you'll remember to eat them. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Even frozen or canned fruits and vegetables are good choices, provided they don't have lots of added sodium or sugar. Don't smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes
4. Select whole grains.
Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.
You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions. For example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home.
Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, applesauce or hot cereal.
5. Reduce the salt in your food.
Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon).
Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon).
You might think the best way to cut back on salt is to stop reaching for the shaker. True, but don't forget about the processed foods. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, like soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Some brands offer the same soups or meals you already eat with as much as 40 percent less sodium.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Reduced-sodium ketchups and soy sauces are available. Instead of regular table salt, reach for a salt substitute or other herbs and spices that can flavor your food. If using a salt substitute or reduced-sodium condiment, it is still important to use it sparingly. The amount of salt, although reduced, adds up quickly.
6. Practice moderation.
In addition to knowing which foods to eat, you'll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
In addition to knowing which foods to eat, you'll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.
A heart-healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish about the size of a deck of cards. This makes room on your plate for servings of vegetables, fruits and whole grains.
Allow yourself an indulgence every now and then. Don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
7. Plan ahead: Creating daily menus.
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
Incorporate these seven tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.
Health Food Introduction
The following is a "healthy food
hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet
Fruits
01. ApricotsThe Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.
02. AvocadosThe Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.
03. RaspberriesThe Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.
05. CantaloupeThe Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.
06. Cranberry JuiceThe Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.
07. TomatoThe Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.
08. RaisinsThe Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.
09. FigsThe Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.
10. Lemons/LimesThe Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables
11. OnionsThe Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.
12. ArtichokesThe Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!
13. GingerThe Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.
14. BroccoliThe Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.
15. SpinachThe Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saut頷ith a little olive oil and garlic.
16. Bok Choy (Chinese cabbage) The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.
17. Squash (Butternut, Pumpkin, Acorn) The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.
18. Watercress and ArugulaThe Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.
19. GarlicThe Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans and Nuts
20. QuinoaThe Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.
21. Wheat GermThe Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.
22. LentilsThe Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.
23. PeanutsThe Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case
24. Pinto BeansThe Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.
25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.
26. Skim MilkThe Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it! Seafood
27. Shellfish (Clams, Mussels) The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.
28. SalmonThe Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.
29. CrabThe Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes
hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet
Fruits
01. ApricotsThe Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.
02. AvocadosThe Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.
03. RaspberriesThe Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.
05. CantaloupeThe Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.
06. Cranberry JuiceThe Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.
07. TomatoThe Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.
08. RaisinsThe Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.
09. FigsThe Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.
10. Lemons/LimesThe Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables
11. OnionsThe Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.
12. ArtichokesThe Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!
13. GingerThe Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.
14. BroccoliThe Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.
15. SpinachThe Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saut頷ith a little olive oil and garlic.
16. Bok Choy (Chinese cabbage) The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.
17. Squash (Butternut, Pumpkin, Acorn) The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.
18. Watercress and ArugulaThe Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.
19. GarlicThe Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans and Nuts
20. QuinoaThe Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.
21. Wheat GermThe Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.
22. LentilsThe Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.
23. PeanutsThe Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case
24. Pinto BeansThe Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.
25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.
26. Skim MilkThe Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it! Seafood
27. Shellfish (Clams, Mussels) The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.
28. SalmonThe Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.
29. CrabThe Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes
2009年11月25日
heart healthy eating plan
What is a heart healthy diet? This diet is an eating plan for you and your family and serves to help keep your blood cholesterol low and to prevent heart diseases. Children under the age of 2 should not follow this heart healthy diet as they are still too young and need more fats at this stage to provide enough calories for growth and development.
Diet GuidelinesYour diet for a healthy heart should comprises the following:
Saturated Fats: 8-10% of your total calories in a day
Trans Fats: Less than 1% of your total calories in a day
Dietary Cholesterol: Not more than 300 milligrams a day, 200 milligrams if you have high levels of low-density lipoprotein (LDL)
Sodium: Not more than 2400 milligrams a day
Calories: Sufficient to maintain a healthy body weight and also reduce your blood cholesterol level Ask your doctor or dietitian what should be the appropriate calorie level for you.
Fats & CholesterolA high blood cholesterol level is a high risk factor that can potentially lead to heart attack and stroke. This is due to a buildup of plaque in your arteries.
By reducing saturated fats and trans fats intake, you can reduce your LDL cholesterol (bad cholesterol) and reduce the risk of developing coronary artery disease. In fact, trans fats are not required by our body and has no known benefits to our health. In general, trans fats from hydrogenated oils are considered to be more harmful than those forming naturally.
ProteinProteins are the main building block of our muscles, organs and glands. Children need protein for growth and development. But do you know that to synthesis protein, our body needs approximately 20 amino acids. Protein that supplies enough essential amino acids are called complete protein. All meat and animal products are sources of complete proteins.
But before choosing your meat, you must also consider the unhealthy fats in them. Therefore, it is imperative that you look for low-fat options in your protein sources.
Whole GrainsWhole grains are cereal grains which do not have their bran, germ and endosperm removed. Refined grains only retain the endosperm. So why is whole grains healthier than refined ones? They are a great source of nutrients, which includes fiber, protein, vitamins, minerals, and carbohydrates.
A little more on the carbohydrates, whole grains gives low glycemic index (GI) carbohydrates. This means that such carbohydrates do not increase much of your blood sugar (glucose), which is important as this increase can cause obesity, diabetes and high blood pressure. Eating whole grains can regulate your heart health and blood pressure, and its easy to start doing so now.
Alvin Ng writes articles on several health topics for Health Session ranging from nutrition to diseases to body systems, and invites you to read more of these articles at healthsession.com
Read the full article at Heart Healthy Diet Plan where you will learn how to replace the food you eat daily with healthier choices. Read the original article at Heart Healthy Diet Plan.
Diet GuidelinesYour diet for a healthy heart should comprises the following:
Saturated Fats: 8-10% of your total calories in a day
Trans Fats: Less than 1% of your total calories in a day
Dietary Cholesterol: Not more than 300 milligrams a day, 200 milligrams if you have high levels of low-density lipoprotein (LDL)
Sodium: Not more than 2400 milligrams a day
Calories: Sufficient to maintain a healthy body weight and also reduce your blood cholesterol level Ask your doctor or dietitian what should be the appropriate calorie level for you.
Fats & CholesterolA high blood cholesterol level is a high risk factor that can potentially lead to heart attack and stroke. This is due to a buildup of plaque in your arteries.
By reducing saturated fats and trans fats intake, you can reduce your LDL cholesterol (bad cholesterol) and reduce the risk of developing coronary artery disease. In fact, trans fats are not required by our body and has no known benefits to our health. In general, trans fats from hydrogenated oils are considered to be more harmful than those forming naturally.
ProteinProteins are the main building block of our muscles, organs and glands. Children need protein for growth and development. But do you know that to synthesis protein, our body needs approximately 20 amino acids. Protein that supplies enough essential amino acids are called complete protein. All meat and animal products are sources of complete proteins.
But before choosing your meat, you must also consider the unhealthy fats in them. Therefore, it is imperative that you look for low-fat options in your protein sources.
Whole GrainsWhole grains are cereal grains which do not have their bran, germ and endosperm removed. Refined grains only retain the endosperm. So why is whole grains healthier than refined ones? They are a great source of nutrients, which includes fiber, protein, vitamins, minerals, and carbohydrates.
A little more on the carbohydrates, whole grains gives low glycemic index (GI) carbohydrates. This means that such carbohydrates do not increase much of your blood sugar (glucose), which is important as this increase can cause obesity, diabetes and high blood pressure. Eating whole grains can regulate your heart health and blood pressure, and its easy to start doing so now.
Alvin Ng writes articles on several health topics for Health Session ranging from nutrition to diseases to body systems, and invites you to read more of these articles at healthsession.com
Read the full article at Heart Healthy Diet Plan where you will learn how to replace the food you eat daily with healthier choices. Read the original article at Heart Healthy Diet Plan.
The benefits of eating bananas
Did you know that the average person spends the last 30 years of their lives in sickness?
It doesn’t have to be this way. Many older people pride themselves in the amount of drugs that have been prescribed to them. They love to compare their ailments with those of their friends and acquaintances. It becomes a competition to see who is worst off. They even become experts in the ‘mg.’ of various drugs.
I wonder if they realise that they are making the pharmaceutical companies very rich! Without them these companies would go bankrupt.
I have noticed that so many of my relatives and friends in Ghana seem to think that the ‘civilised’ way to start the day is with tea, milo or coffee, sugar, milk, white bread with butter and jam and fried eggs. This breakfast is accompanied by a cocktail of tablets they need for their imagined or real ‘conditions’ such as diabetes and high blood pressure, caused by or made worse by the very things they are eating.
On the other hand I have a group of friends and know many people here in London who start their day off with water, coconut milk, mangoes, bananas, nuts, and green juices (made from dark green vegetables). The other things they include in their daily diets are oranges, tangerines, raw cocoa, guavas, pawpaw, pineapples, avocado pears, star fruit, beans, black eyed peas, ginger, honey, peppers, water melons and tomatoes. None of these people are sick and none of them take any form of drug.
In many ways the Universe has blessed Ghana and the fruit and vegetables that are available are some of the blessings. These are nature’s medicines. Every one of them has a beneficial effect on our bodies. Let’s look at one of them:-
Bananas
After reading this, you'll never look at a banana in the same way again.
Bananas contain three natural sugars - sucrose, fructose and glucose combined with fibre. A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.
But energy isn't the only way a banana can help us keep fit.
It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anaemia: High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia.
Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation: High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the nervous system.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Smoking & Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
Strokes: According to research in "The New England Journal of Medicine, 'eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape.
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe it's time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"
Efua Taylor is a consultant in London, UK. She is a 69 year old mother of 5 and grandmother of 10. She has lived in both Ghana and the UK and works extensively with the Black community in London. You can go to her website http://www.effortlessaging.com to know more about her or on Google search.
It doesn’t have to be this way. Many older people pride themselves in the amount of drugs that have been prescribed to them. They love to compare their ailments with those of their friends and acquaintances. It becomes a competition to see who is worst off. They even become experts in the ‘mg.’ of various drugs.
I wonder if they realise that they are making the pharmaceutical companies very rich! Without them these companies would go bankrupt.
I have noticed that so many of my relatives and friends in Ghana seem to think that the ‘civilised’ way to start the day is with tea, milo or coffee, sugar, milk, white bread with butter and jam and fried eggs. This breakfast is accompanied by a cocktail of tablets they need for their imagined or real ‘conditions’ such as diabetes and high blood pressure, caused by or made worse by the very things they are eating.
On the other hand I have a group of friends and know many people here in London who start their day off with water, coconut milk, mangoes, bananas, nuts, and green juices (made from dark green vegetables). The other things they include in their daily diets are oranges, tangerines, raw cocoa, guavas, pawpaw, pineapples, avocado pears, star fruit, beans, black eyed peas, ginger, honey, peppers, water melons and tomatoes. None of these people are sick and none of them take any form of drug.
In many ways the Universe has blessed Ghana and the fruit and vegetables that are available are some of the blessings. These are nature’s medicines. Every one of them has a beneficial effect on our bodies. Let’s look at one of them:-
Bananas
After reading this, you'll never look at a banana in the same way again.
Bananas contain three natural sugars - sucrose, fructose and glucose combined with fibre. A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.
But energy isn't the only way a banana can help us keep fit.
It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anaemia: High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia.
Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation: High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the nervous system.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Smoking & Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
Strokes: According to research in "The New England Journal of Medicine, 'eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape.
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe it's time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"
Efua Taylor is a consultant in London, UK. She is a 69 year old mother of 5 and grandmother of 10. She has lived in both Ghana and the UK and works extensively with the Black community in London. You can go to her website http://www.effortlessaging.com to know more about her or on Google search.
the Benefits of Eating Cabbage Soup
Soup can really be helpful in many things. Maybe you have heard of the chicken soup which can fight colds and flu. Now, you will hear of the weight loss wonder called Cabbage Soup Diet. This diet plan can make you lose 10-15 pounds in one week just by eating the soup.
It's a basic vegetable recipe which includes cabbage, onions, and tomatoes. It may also be flavored with onion soup mix, bouillon, and tomato juice. The diet itself is quite simple. You can eat unlimited cabbage soup for 7 days as well as fruits, baked potato for one day, 8 bananas on the 4th day, a few ounces of beef on the 5th and 6th day and brown rice on the last day.
Soups can help with Weight Loss
There are many benefits that soups can give when you're losing weight. According to Patricia Solley in her book "An Exaltation of Soups," here are some suggestions to use soup with your weight loss program:
1. When you eat soup before the start of any meal, it will signal your brain to curtail your appetite.
2. Eating a soup will fool the natural sensors of your body into thinking that more than the actual calories have been consumed.
3. The soup will satisfy your need for the total food weight that your body requires daily.
4. Compared to other food, soups usually take a lot longer when you eat it. Also, when you use spoon instead of slurping it from your bowl, it requires more of your motor skills.
Losing Weight with Cabbage Soup Diet
Cabbage Soup Diet consists of eating very low calories for a week. The reason why this works is because it is very easy for people to restrict themselves by eating only one kind of food. If there is freedom of choice, most often than not, they will fall off their diet wagon.
However, all diet plans have cons. In this case, serious gas can make you smell so bad. And according to Dr. Traci Mann (researcher), your weight will also come back soon after your diet.
Nevertheless, giving your body a restrictive diet for only 7 days may be a psychological and physical way to jumpstart your healthy eating habits. Still, it is imperative that you consult a physician before you undertake any weight loss program.
Cabbage Soup Diet Recipe
To prepare a Cabbage Soup Diet Recipe, here are the ingredients and procedure:
- 1 head cabbage, chopped or finely shredded - 2 large chopped onions - 16-28 ounces of canned tomatoes - 2 bell peppers, chopped and seeded - 4 chopped celery stalks together with the leaves - 6 carrots, sliced and peeled - ½ pound of green beans with ends snapped and sliced diagonally - Black pepper to your suit your taste - Chopped fresh herbs like thyme, cilantro, dill, sage, or parsley
Prepare the vegetables, put in a soup pot, and then cover with water. Put high heat and bring to boil. Reduce to medium heat and boil for 10 minutes. Next, cover and reduce to low heat to simmer until all vegetables are soft. Finally, stir in chopped herbs or black pepper.
The author is an online medical searcher and webmaster of: Cabbage Soup Diet Recipe. Visit site for more useful articles: 1. "Even Celebrities use Cabbage Soup Diet to Lose Weight" and 2. "After the Cabbage Soup Diet, Now What?".
It's a basic vegetable recipe which includes cabbage, onions, and tomatoes. It may also be flavored with onion soup mix, bouillon, and tomato juice. The diet itself is quite simple. You can eat unlimited cabbage soup for 7 days as well as fruits, baked potato for one day, 8 bananas on the 4th day, a few ounces of beef on the 5th and 6th day and brown rice on the last day.
Soups can help with Weight Loss
There are many benefits that soups can give when you're losing weight. According to Patricia Solley in her book "An Exaltation of Soups," here are some suggestions to use soup with your weight loss program:
1. When you eat soup before the start of any meal, it will signal your brain to curtail your appetite.
2. Eating a soup will fool the natural sensors of your body into thinking that more than the actual calories have been consumed.
3. The soup will satisfy your need for the total food weight that your body requires daily.
4. Compared to other food, soups usually take a lot longer when you eat it. Also, when you use spoon instead of slurping it from your bowl, it requires more of your motor skills.
Losing Weight with Cabbage Soup Diet
Cabbage Soup Diet consists of eating very low calories for a week. The reason why this works is because it is very easy for people to restrict themselves by eating only one kind of food. If there is freedom of choice, most often than not, they will fall off their diet wagon.
However, all diet plans have cons. In this case, serious gas can make you smell so bad. And according to Dr. Traci Mann (researcher), your weight will also come back soon after your diet.
Nevertheless, giving your body a restrictive diet for only 7 days may be a psychological and physical way to jumpstart your healthy eating habits. Still, it is imperative that you consult a physician before you undertake any weight loss program.
Cabbage Soup Diet Recipe
To prepare a Cabbage Soup Diet Recipe, here are the ingredients and procedure:
- 1 head cabbage, chopped or finely shredded - 2 large chopped onions - 16-28 ounces of canned tomatoes - 2 bell peppers, chopped and seeded - 4 chopped celery stalks together with the leaves - 6 carrots, sliced and peeled - ½ pound of green beans with ends snapped and sliced diagonally - Black pepper to your suit your taste - Chopped fresh herbs like thyme, cilantro, dill, sage, or parsley
Prepare the vegetables, put in a soup pot, and then cover with water. Put high heat and bring to boil. Reduce to medium heat and boil for 10 minutes. Next, cover and reduce to low heat to simmer until all vegetables are soft. Finally, stir in chopped herbs or black pepper.
The author is an online medical searcher and webmaster of: Cabbage Soup Diet Recipe. Visit site for more useful articles: 1. "Even Celebrities use Cabbage Soup Diet to Lose Weight" and 2. "After the Cabbage Soup Diet, Now What?".
Note that the use of Slimming food
Eating healthy is important for nurturing the areas of the body. Healthy diet foods should be chosen in lieu of processed foods in order to allow all organs to work properly, Eating healthy promotes good circulation, healthy skin, as well as the overall well being of the individual. If you already have been living off unhealthy processed foods, it is not too late to improve your diet in order to improve your overall health. Diseases such as obesity, cancer, heart disease and diabetes can be avoided in many cases by switching to foods with the appropriate amount of fat, protein and carbohydrates, high in fiber, vitamins and minerals.
There is no one diet fits all, as each body is genetically predisposed to needing more or less of varied nutrients. For example, some people need to add iron to their diet because of a predisposition toward anemia. Choosing organic produce is a smart diet decision as this reduces the amount of toxins that enter the body and cause damage. With this in mind, it should become a habit to read labels, so that you can choose foods that are organic, as well as foods that are not overwhelmed with an abundance of salt, artificial colors, flavors, sweeteners and preservatives.
A healthy diet foods are not particular foods included in fad diets. Rather they are foods that should be included in your diet in order to maintain a healthy mind and body. These foods encourage healthy weight, and energy levels. Macronutrients needed by the body include protein, fat and carbohydrates. Sufficient content of protein in foods in your diet is utilized for growth and repair, while the appropriate level and types of fat provide the body with energy and cell formation. Carbohydrates become reduced to glucose, with is used by the body's muscles and to energize the brain.
Minerals that should be included in healthy diet foods include salt, potassium, calcium, iron, copper, and chromium. Salt is required by the body, but only in moderation. Blood pressure can be lowered with potassium, as does magnesium. Magnesium also is used for a healthy nervous system. Maintenance of bones and teeth is provided through appropriate intake of calcium, which also assists in the nervous system. Red blood cells are formed through the use of iron. One must be careful with the amount of intake, as too little can cause anemia and too much can cause death. Copper and chromium are not good for you in high doses, but are still nutrients essential for one's health.
When looking for healthy diet foods, vitamins are listed on packaging as what the recommended daily allowance or RDA. Age and body weight, as well as gender somewhat dictates different levels needed of varied types of vitamins. With the abundance of vitamins and the uses of them it is best to use a multivitamin especially formulated for your gender and age. Consulting your doctor can assist you in determining what additional vitamins would best your particular health needs.
Eating healthy is important for nurturing the areas of the body. Healthy diet foods should be chosen in lieu of processed foods in order to keep toxins from reversing effects of nutritious foods.
You need proper diet plan to lose weight. Please visit following site to know more about diet plan.
There is no one diet fits all, as each body is genetically predisposed to needing more or less of varied nutrients. For example, some people need to add iron to their diet because of a predisposition toward anemia. Choosing organic produce is a smart diet decision as this reduces the amount of toxins that enter the body and cause damage. With this in mind, it should become a habit to read labels, so that you can choose foods that are organic, as well as foods that are not overwhelmed with an abundance of salt, artificial colors, flavors, sweeteners and preservatives.
A healthy diet foods are not particular foods included in fad diets. Rather they are foods that should be included in your diet in order to maintain a healthy mind and body. These foods encourage healthy weight, and energy levels. Macronutrients needed by the body include protein, fat and carbohydrates. Sufficient content of protein in foods in your diet is utilized for growth and repair, while the appropriate level and types of fat provide the body with energy and cell formation. Carbohydrates become reduced to glucose, with is used by the body's muscles and to energize the brain.
Minerals that should be included in healthy diet foods include salt, potassium, calcium, iron, copper, and chromium. Salt is required by the body, but only in moderation. Blood pressure can be lowered with potassium, as does magnesium. Magnesium also is used for a healthy nervous system. Maintenance of bones and teeth is provided through appropriate intake of calcium, which also assists in the nervous system. Red blood cells are formed through the use of iron. One must be careful with the amount of intake, as too little can cause anemia and too much can cause death. Copper and chromium are not good for you in high doses, but are still nutrients essential for one's health.
When looking for healthy diet foods, vitamins are listed on packaging as what the recommended daily allowance or RDA. Age and body weight, as well as gender somewhat dictates different levels needed of varied types of vitamins. With the abundance of vitamins and the uses of them it is best to use a multivitamin especially formulated for your gender and age. Consulting your doctor can assist you in determining what additional vitamins would best your particular health needs.
Eating healthy is important for nurturing the areas of the body. Healthy diet foods should be chosen in lieu of processed foods in order to keep toxins from reversing effects of nutritious foods.
You need proper diet plan to lose weight. Please visit following site to know more about diet plan.
The importance of salt and sugar
Let us recognize the common salt and sugar-----
Sugary Drinks and Sweets
It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.
Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.
Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.
Salt
Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.
Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.
Sugary Drinks and Sweets
It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.
Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.
Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.
Salt
Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.
Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.
What food can improve brain and body function
Let us know what food is available that can improve brain function
Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.
You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.
Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.
You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.
Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.
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