When we think of health - the first thing that comes to mind is a healthy heart! Always curious to know which oil is recommended to protect your heart?
Learn all about what is blood cholesterol, 'good' and 'bad' cholesterols, how diet directly impacts your blood cholesterol levels and why exercise is important if you want to be 'young' at heart. Keep your family healthy by understanding which foods are heart-healthy and which ones aren't. Go ahead and get a he artful!
While striving to accomplish our big dreams in corporate park we rely on everything big that we eat especially in fast food chains. We thereby slowly clogging our arteries with unnecessary fats and cholesterol that our small feast size stomach do not actually need and cannot use.
The result, is of course a society that is pestered with different kinds of cholesterol complications such heart disease, diabetes, hypertension, and overweight problems.
Indeed, keeping cholesterol levels under control will enhance overall health, and prolong ones quality of life.
So what can we do to lower your cholesterol levels? The truly effective way is a combination of regular exercise and proper diet.
It's not just about counting cholesterol and saturated fat from diet that determines cholesterol levels, but quality of foods that we choose to eat.
Following guidelines can help you to control blood cholesterol level:
Instead of just rely on medications, you should consume super Nutrients to lower cholesterol
Complement this healthy diet with physical activity for 30 minutes at least 5 days in a week and resistance training 2 days a week
The quality of life depends on what we eat and the way we lead our lives. So friends, if you don't want to be a fatty, watch out your fat!
Being healthy does not always need to eliminate your favorite foods. The most crucial component of diet which is the root cause of most of the ailments, about which we are often misinformed and the one that needs alteration in terms of quality and quality is the fat in the diet. Fats are often considered unhealthy, but problem is not that serious as market put it forward.
You just learn how to cut back on the amount of fat, choose foods with right fat and prepare meals with little or not added oil. Fat is associated with obesity issue and heart disease but it never considered essential. Does anyone know absorption Vitamins A, D, E and K is aided by dietary fats. Your body needs essential fatty acids to function properly.
But yes, eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. But it is not necessary that you completely eliminate all fats from your meals. Rather, be sure to choose the best types and enjoy them in moderation.
Fat is of three types, viz., Polyunsaturated fatty acids (PUFA), Monounsaturated fatty acids (MUFA) and Saturated Fats. A proper balance in the three keeps heart diseases and obesity at bay.
According to the National Institute of Nutrition, the recommended visible fat intake per day is 20-25g per person. The safflower, sunflower oil, Corn and soybean oil have higher ratios of PUFA.
In Indian diets, PUFA come from cereal intake, hence, oil having higher ratio of MUFA Groundnut oil, Rice bran oil, Canola oil, Olive oil should be used for cooking.
Marine fish oils often given as supplements containing the long chain omega-3 fatty acids have received considerable attention for their potential role in prevention of coronary artery disease.
Palm and coconut oil can also be used in some amounts. The saturated fat comes from meat and dairy products like ghee, butter, cream.
Margarines are all made by partially hydrogenating vegetable oils which increases the saturation component of the fat. This is high in trans fat and is used in all bakery products. Substantial evidence now indicates that trans fatty acids may raise LDL cholesterol and reduce HDL cholesterol as much as saturated fatty acids do.
Get smarter than claims:
Cooking Oil market confuses people by awarding their products with terms like Ã¢â‚¬Å“Fat FreeÃ¢â‚¬Â, Ã¢â‚¬Å“Fat LessÃ¢â‚¬Â and Ã¢â‚¬Å“Light oilÃ¢â‚¬Â. Do these terms mean to be same or company wants to say unique features of their product. Have look below,
Fat Free meant to be Less than 0.5g of fat per serving. Low states 3g or less per serving, or per 50g of the food. Reduced/Less fat is at least 25% less per serving than reference food. Oil is Light/Lite if less than 50% of calories are from fat.
The bottom line is to replace bad fats with good fats in our diet.
With increasing number of lifestyle diseases and increasing awareness about diet and diseases, it is very important to get the correct information at the right time. Let us clear out all your doubt regarding fats that are harmful for heart.
Trans fat also referred to as trans-fatty acids, trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. Hydrogenated fat is a common ingredient in commercial baked goods such as crackers, cookies and cakes and in fried foods, such as doughnuts and french fries. Shortenings and some margarine also are high in trans fat. Make it a point over here that butter made from vegetarian source can not be without hydrogenation.
Trans fatty acids turn out to increase total cholesterol levels and LDL cholesterol levels, and to reduce HDL cholesterol levels are detrimental to cardiac health.
Your body naturally manufactures all of the cholesterol it needs, but you also get dietary cholesterol from animal products, such as meat, poultry, seafood, eggs, dairy products and lard.
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Butter, as an animal fat, contains both saturated fats and cholesterol Ã¢â‚¬â€œ the two dietary ingredients that increase blood cholesterol. Saturated fats can raise LDL cholesterol (also known as "bad" cholesterol), which raises total blood cholesterol as well.
After experiencing sensitive pain in heart, you have been told that you have a high cholesterol diet and that lowering your dietary cholesterol is important. .
But there are again questions in your mind for yourself:.
The above table shows you some key nutrients that impact on your health. They are identified in yellow as Limit these Nutrients. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.
Even if a food label states 0 mg cholesterol, it doesn't transform that food into a health food. It means that the non vegetarian fats has been replaced by another kind of fats may be hydrogenated vegetarian fats which may not be more beneficial.
When any food item labeled as Ã¢â‚¬Å“DigestiveÃ¢â‚¬Â, what does it really mean?
It means the food is rich or supplemented with dietary fibre.
Whole grain foods and fiber supplements are key ingredients to reduce blood cholesterol.
There are broadly two categories of fibre and we need to eat both in our daily diets:
Soluble fibre includes pectins, gums and mucilage, which are found mainly in plant cells. One of its major roles is to lower blood cholesterol levels. Good sources of soluble fibre include fruits, vegetables, oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, soymilk and soy products. It can also help with constipation.
Insoluble fibre includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. One of its major roles is to add bulk to faeces, and prevent constipation. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods. Both types of fibre are beneficial to the body and most plant foods contain a mixture of both types.
How much fibre do we need?
An adults should consume approximately 30g daily and a child should eat atleast 10 or 5g of fibre, respectively.
Good for the prevention of coronary heart disease (CHD)
The evidence that fibre protects you from heart disease is strong. Various studies revealed a strong link between consumption of fibre and protection against CHD. Fibre in vegetables, fruits and cereals was associated with a 55% reduction in risk of fatal CHD, but cereal fibre was most strongly protective. There was a 29% lower risk of CHD for each additional 10g cereal fibre eaten daily.
Lowering blood cholesterol
A scientific review concluded that comparable cholesterol lowering can be achieved with daily consumption of 6-40g pectin, 8-36g gums (e.g. guar gum), 100-150g dried beans/legumes, 25-100g oat bran and barley bran (contain b-glucan) or 10-30g psyllium. LDL cholesterol can be reduced by 5-10%. This indigestible part or compound of the plant binds with blood cholesterol and passes it out of body. This mechanism thus helpful in lowering blood cholesterol.
How can you increase fibre intake
Dietary Fibre thus helps to clear out cholesterol traffic from arteries.
What you eat affects your risk for having heart disease and poor blood circulation, which can lead to a heart attack or stroke.
Excessive consumption of saturated fatty substance leads to plaque builds up in the arteries that bring oxygen-rich blood to the heart. Over time, this buildup causes the arteries to narrow and harden. When this happens, the heart does not get all the blood it needs to work properly. The result can be chest pain or a heart attack.
Hence heart healthy eating which mainly composed of complex cereals, pulses, fruits, vegetable, skimmed milk and lean portions of non vegetarian foods along with adequate amount of vegetarian oil helps to control bad fats from your body.
You should eat mainly:
Also, you should limit the amount of foods you eat that contain:
When talking about a calorie in food, it is a measure of the energy that the food supplies to your body. When talking about burning calories during physical activity, a calorie is a measure of the energy used by your body. To maintain the same body weight, the number of food calories you eat during the day should be about the same as the number of calories your body uses.
The number of calories you should eat each day depends on your age, sex, body size, how physically active you are, and other conditions.
Fish contain a type of fat called omega-3 fatty acids. Eating omega-3 fatty acids lowers your chances of dying from heart disease. Fish that naturally contain more oil such as salmon, trout, herring, mackerel, and sardines have more omega-3 fatty acids. You can also get omega-3 fatty acids from plant sources, such as:
Alcohol gives empty calories. Drinking too much alcohol can, over time, damage your heart and raise your blood pressure. If you drink alcohol, you should do so moderately.
To reduce your risk of heart disease:
Hence people should see labeling of Total Fats and Saturated fats along with that of total cholesterol.
Children with high cholesterol should be on a diet that restricts saturated fat to 7% of calories and no more than 200 mg per day of dietary cholesterol, according to the guidelines. Fiber supplements and more exercise are also recommended.
Low-fat and fat-free (Skimmed) milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Hence to get benefited with dairy nutrition, prefer both low fat or fat free milk and milk products.