A lot of people already know that being overweight plays a role in the development of cardiovascular problems and heart disease, diabetes, high blood pressure, etc., otherwise known as the "silent killer". How do we maintain a healthy diet to protect against these health problems?
Make an effort to get the daily requirements from a assortment of food from the major food groups - grains and bread, fresh fruit and vegetables, milk and dairy products, lean meats and poultry together with the good fats as much as possible.
Fats are an necessary part of a healthy diet and to maintain healthy weight reduction, but there are fats that are beneficial to your health and there are fats that are bad for your health. Fats are essential to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. It helps your body to operate properly. Fat helps as well to satisfy hunger and helps you to feel full by helping to suppress your hunger. It's the type of fat that matters.
Saturated fats, trans fatty acids, hydrogeted oils, etc. have a tendency to bring about potential dangerous cardiovascular and coronary heart health conditions. These are often found at fast food establishments, these include proccessed foods, margerines, deep fried foods, vegetable shortning, etc. They tend to raise the bad cholesterol, low-density lipoprotein (LDL) along with the risks of getting coronary heart disease and cardiovascular disease while providing less health benefits than other fats.
Monounsaturated fats in contrast tends to produce a reduced risk of cardiovascular health problems. It raises the good cholesterol, high density lipoprotein (HDL). Main sources are canola oil, peanut oil and olive oil. Other good sources are avocados, almonds, hazelnuts, pecans and seeds such as pumpkin and sesame seeds.
Polyunsaturated fats falls into almost the same category as monosturated fats, it also enhances the good cholesterol. This includes the Omega-3 and Omega-6 groups of fatty acids which your system cannot create. Omega-3 fatty acids are found primarily in cold water fish. Foods rich in certain omega-3 fats called EPA and DHA is effective in reducing cardiovascular health problems. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, walnuts and almonds. You should be aware that these oils may become unstable and potentially unhealthy when over heated as a result of the formation of free radicals.
Eat whole grain products whenever possible, whole grains contain the whole kernal and retains significantly more of the nutrition than processed foods such as white bread, white rice, bleached flour, refined sugar, etc.
Consume 4 - 7 servings of fresh fruit and vegetables per day. Choose the brighter, deeper colored fruits and vegetables as they contain greater concentrations of vitamins, minerals and antioxidants. For example, red and yellow bell peppers, dark green lettuce, spinach, kale, oranges, strawberries, cantalopes, blueberries, purple grapes, etc.
Dairy products give you a rich source of calcium that's necessary for healthy bones. Many dairy products are fortified with vitamin D which helps the absorption. These includes milk, cheeses and yogurts.
Lean meats should also be a part of a balanced and healthy diet. Fish, white meat (skinless) from the breast of chicken or turkey, lean cuts of beef and pork include round, chuck, sirloin, tenderloin and loin chops. Low-fat food preparation methods include grilling, broiling, roasting, sauteing and baking.
Keep in mind that fiber, can help you with keeping up a healthy diet and losing weight. Even though it's not a food group most people aren't getting the daily recommended requirements from this wonderful substance. Your body does not actually absorb fiber, it just moves right through the body without adding any calories. However while it goes through the body excess cholesterol and food attaches itself to it and is eliminated as well from your body. Thus you get the cholesterol lowering effect which also reduces the the risk of potential corony heart problems and cardiovascular disease.
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