Diet, in general terms, is the amount of food ingested by a person, according to their tastes and needs. It should be varied and balanced being formed by different groups of food, cover all the energy needs and nutrients of the person. In other words, the daily diet is that we eat or we eat every day to keep our vital functions.
If our eating does not meet these basic nutrient needs, our health will suffer. One of the most recommended diet by nutritionists, the famous Mediterranean diet, because of its variety and type of foods is absolutely beneficial to health.
Therefore, the term diet should not be referred only to those who must follow a special type of food, either to reduce weight, increase it, by deficiencies, or other diseases, which if they are characterized by the removal or addition of certain foods, as appropriate.
The basis of a good daily diet are:
– including a variety of foods in a balanced way,
– to be moderate in refined sugars, saturated fat and salt,
– allowing to maintain ideal weight corresponding to a good health without sharp fluctuations.
Unfortunately, the bad reputation of diets is due to countless miraculous and surrealist proposals that promise instant and effortless results. The miraculous promises are totally false and dangerous for our body because they are very poor diets in calories and nutrients. Their nutritional imbalances lead to fall resulting in diseases and nutritional deficiencies.
A low-calorie diet should always be supported by a specialist in the field, in this way, to ensure that it contains all the necessary nutrients corresponding to the individual, depending on age, sex, and activity. That is, appropriate to each individual, always with the rate and calorie reduction deemed necessary.
Hypocaloric diet, along with exercise, is the only solution to overweight and obesity. The purpose of these diets is to achieve a reduction in body weight, then get a subsequent maintenance, without rebound effect.
Following a low-calorie diet, the person does not have to go hungry, but on the contrary, it must contain foods that generate satiety but with fewer calories. The success of a low-calorie diet depends on the correct choice of food, the amount and forms of cooking and it helps a lot in daily physical activity to accompany her.
Key points of a healthy low-calorie diet
– The basic foods that should be present in these diets include the skim milk (skim), eggs, lean meats, fish, fruits, and vegetables. The complex carbohydrates such as rice, pasta, bread and potatoes should be present in reduced amount and legumes once a week.
– Cooking should avoid fried, sautéed, chipped in oils, butter or fats. I recommend cooking by boiling, steaming and porridges, grilling, and try to conserve and cooking in the food own juice.
– Reduce salt intake. To be minimal or avoided, fluid retention is prevented, in addition to excess is not a good nutritional intake.
– Every day is recommended to drink 1.5 to 2 liters of water. This is essential as a means of removing toxins.
– Never avoid or skip meals. Therefore, you must perform five daily meals, breakfast, lunch, dinner, and two snacks or snacks. A snack in mid-morning and mid-afternoon.
– The breakfast should always be eaten, is the intake that triggers our body and that provide the calories needed to start the day. This should never miss carbohydrates. Whether bread, biscuits, toast or cereal, should never miss.
– Dinner should be lighter than lunch because metabolism slows down at night, where more calories in that time range, will accumulate as fat reserves.
– Fruits should be eaten as snacks accompanied with some low-fat dairy such as yogurt .
– Lunch and dinner should consist of vegetables and some food rich in protein (lean meat, fish or eggs). As a dessert, you can add a yogurt or dietary gelatin.
– Complex carbohydrates: rice, pasta, potatoes and bread should be eaten on a weekly basis. Always at lunch and not dinner.
– Include oils only raw as salad dressing and vegetables.
– Mainly avoid all food that is rich in fats, refined sugars, and alcoholic beverages. Example: sauces, fried foods, pastries, and snacks .
Following these guidelines and accompanying them with some daily exercise, you will achieve a safe weight reduction, agility, and good health. This is the real objective that justifies the effort to change our habits to change to improve our health. Discover an example of low-calorie diet, the 1800 calorie diet on www.weightofthenation.org/1800-calorie-diet-plan-menu-diabetic/.
You certainly know that weight gain occurs when you eat more calories than your body requires. But counting calories accurately is difficult and time-consuming. The good news is that it is easy to become a “calorie conscious” person, which basically is to understand many features need to consume daily calories and what foods are surprisingly high in calories. But are all calories created equal when it comes to weight gain and loss? And how much exercise really help? We hope this simple guide will facilitate the task of losing weight if needed.
How to lose weight?
It is important to have an idea of how many calories your body needs, based on our age, size, sex and physical activity levels. There are many online calorie calculators to help you calculate it. We recommend this one from the weightofthenation.org website. When losing weight, it is advised to try to lose about 0.5-1kg a week, a safe goal for most people. Do this until you reach a healthy weight for your height. To lose that amount, you will have to consume 500 to 600 calories less than required daily. If you consume 500 to 600 more calories a day will gain weight at the same rate … and eat 600 extra calories accidentally is easier than you think.
Not all calories are created equal
Just counting the calories we consume is not all about: the kind of food we eat can make a difference too. The calories in processed sugar are digested quickly. Sweets, snacks, and soft drinks can cause increased levels of blood sugar, but falls soon after, and leave us feeling tired and hungry again.
In contrast, bread, rice and whole wheat pasta and fruit and other foods that are naturally high in fiber are digested more slowly. They release energy slowly so you feel full longer.
How much exercise is needed?
Exercising does not burn many calories as you feel in doing so. The energy used varies depending on the person. However, remember that the heavier the person, the more calories burned.
Eat fruits instead of cookies or chocolates when you are hungry between meals. Leave aside the chocolate bar (240 kcal) and choose an apple (60 kcal) will save 180 calories a day.
Soda cans may contain over 10 teaspoons of sugar. If you are used to taking them, train your brain to drink water or carbonated water. Each can of cola that you do not take will save 140 kcal.
Fiber is the key
Feel happier and improve your digestive health by eating more fiber. Make sure that at least one-third of your plate is composed of vegetables, choose whole grain bread instead of white and eat oatmeal instead of sugary breakfast cereals. Feeling fuller longer helps you resist easier the temptation to eat.
- http://www.weightofthenation.org/how-to-lose-weight-without-counting-calories/ “How to lose weight without counting calories”.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555071/ “It is time to stop counting calories, and time instead to promote dietary changes”
The doctor told us that we must reduce our cholesterol levels but it is too early to start medicate. What strategy can we adopt for the cardiovascular risk to which we are exposed and thus slow down the time to start treatment?
Both diet and lifestyle changing are required. We have to learn what foods suit us and will help to relocate our levels in normal numbers. If you have to get your cholesterol down but are lost in a sea of diets, recipes and dietary restrictions, do not panic: common sense is your best ally. With the doctor’s help, some information-and of course, leaving up smoking, you can implement a series of measures to regulate your cholesterol levels.
1. Take cholesterol lowering supplements in moderation
There are many supplements that can help lower cholesterol [source], and more and more physicians who recommend their use, of course with a balanced diet and always after clinical consultation. The artichoke leaf extract, for example, has proven effective to reduce levels of low density lipoproteins, which also sometimes called bad cholesterol. Many also recommend red yeast rice, whose ability to lower cholesterol and triglyceride levels has been extensively scientifically studied, and green tea, which also helps us increase levels of high density lipoprotein cholesterol – the good. [source]
2. Avoid foods bad for the heart
Refined sugars, white bread, or animal protein-rich food should be avoided… When it comes to care for the health of our heart and against hypertension, it is important to dispense with certain foods and eating a diet low in fat. The vegetarian diet can also help reduce our cholesterol, but before undertaking, we must necessarily consult with our doctor.
When our diet is low in fiber, 94% of the cholesterol is reabsorbed and recycled by the body, according to the AHA – American Heart Association. Oats, barley, prunes and beans, among others, are rich in fiber. There are also artificial supplements that help us to consume more of this compound, which helps remove cholesterol from the body through digestion. Depending on whether it is soluble in most common vegetables and certain fruit – or insoluble – which is more present in cereals, fiber acts in different ways during its passage through the digestive tract. If you suffer from intestinal disorders, you should consult a doctor before planning to eat more fiber.
4. A glass of wine
With its concentration of saponin, and continued moderate consumption of wine -preferably, wine or grape juice lowers levels of bad cholesterol and raises the good, as demonstrated in 2003 a study by the University of California. Saponin can also be eaten with olive oil or soy bean.
5. Against cholesterol, phytosterol
Phytosterols are the plant equivalent of cholesterol takes place in the metabolism and thus prevents its absorption. Combined with a low-fat diet, their continued use can help our body to assimilate less cholesterol and, eventually, accumulate less of the same diet. The natural concentration of phytosterol is very low even in products where it is abundant (corn, soybean or sunflower-oil). So it is incorporated in many industrially processed foods like margarine, milk or yogurt.
Excessive alcohol intake is a toxic habit. However, in different research, it has been shown that moderate alcohol consumption may help protect the body against heart disease. This is possible because there is a relationship between cholesterol and alcohol.
When we say drinking moderately, we are referring to no more than one drink per day for women and as for men, one to two drinks per day. Recent studies claim that people who drink in moderation are between 14% and 25% less likely to suffer from cardiovascular disease compared to people who do not consume alcohol in moderation.
Effect on HDL
Other research has shown that a moderate alcohol intake could improve the level of HDL cholesterol (known by some as good cholesterol), which is protective against heart disease.
Notably, the reports say that the health benefits are provided by the alcohol content and not the type of alcoholic beverage (wine, vodka, whiskey or beer). Also, many experts have noted that these investigations seem to support that drinking alcohol not excessively may help the heart.
Effects of wine on oxidation of LDL cholesterol
The alcohol contained in the various beverages is not the only substance that interacts with lipoproteins. Red wine contains phenolic substances which can act as antioxidants. Studies show that wine phenolics inhibit oxidation of normal LDL. As is known, when LDL undergo oxidation, it is converted into particles that can be phagocytosed by macrophages, and contributes to the formation of the foam cell, one of the first stages in the formation of atherosclerotic plaque. So, wine’s antioxidant properties might reduce atherogenic LDL.
Important dietary guidelines
We must also clarify that it is important to maintain a proper lifestyle to help improve your cholesterol levels, and strengthen cardiovascular health. Therefore it is recommended to drink alcohol moderately, quit smoking, physical exercise 5 times a week (after consulting your doctor) and eat a balanced diet (low in fat and salt, low intake of red meat and high consumption of fish and chicken, soluble fiber, fruits and green vegetables).
Finally, do not forget that only moderate alcohol consumption may benefit to cardiovascular health. Alcohol in excess is very harmful to health.
– http://www.cholesterolmenu.com/alcohol-and-cholesterol/ “Does Alcohol Consumption Affect Your Cholesterol Levels?”
In this article, we will answer the following questions:
– What is cholesterol and what does it mean to have high cholesterol?
– What is LDL cholesterol and HDL cholesterol?
– What are the high cholesterol foods that should be restricted?
– How to lower cholesterol by natural means (diet and healthy lifestyle).
What does having high cholesterol mean?
Cholesterol is a lipid generated internally by the liver, and that in itself is necessary for the proper functioning of certain hormones, digestive and body functions. There are two kinds of cholesterol or lipoprotein that shape its structure. The most popular are known as “bad cholesterol” (LDL) and “good cholesterol” (HDL). It is known that LDL cholesterol deposits in the arteries, thus increasing the different coronary risks, while HDL removes cholesterol from the arteries.
Hypercholesterolemia is diagnosed when levels of total cholesterol are over 240 mg/dl, or also when levels of LDL is above 130 mg/dl. Having also HDL below 35 mg/dl in men and 40 mg/dl in women poses also heart disease risk. Cholesterol is essential for our body. But high or very high levels can be very dangerous. Having high cholesterol, and not remedy to lower it puts you at risk for arteriosclerosis and eventually cardiovascular disease. In fact, having much bad cholesterol can increase the likelihood of suffering a stroke, heart disease, and other problems.
Also consider that people who are smoking, have high blood pressure, problems with both diabetes and obesity will be more vulnerable to the harmful effects of bad cholesterol.
What would be the consequences?
If after a blood analysis (lipid panel test), you have been diagnosed to have cholesterol above what is considered “normal” and do nothing to lower it, as time passes, consequences for your health can be quite dangerous. Namely:
Arteriosclerosis: due to obstruction of the veins because of cholesterol, restricting proper blood circulation both to our hearts as the rest of the body.
Stroke: due to the lack of blood supply to the brain. It is very dangerous because it can cause death.
Angina: due to lack of blood supply to part of the heart. It occurs especially when carrying out some sort of effort, gradually disappearing when resting.
Coronary heart disease : can result in a heart attack.
What foods are dangerous and need to be restricted? What causes high cholesterol?
There are some high cholesterol foods that are particularly harmful to our body by increasing levels of cholesterol in the blood. Basically they are:
– Foods rich in saturated fats: red meat, lamb, pork, sausages (ham, bacon), burgers, crustaceans, animal lard.
– Bakery: Cupcakes, cakes, donuts and muffins, sweets, candies, and biscuits…
– Junk food in general: hamburgers.
– Salty snacks: especially chips, fried nuts, crackers …
– Whole milk products: whole milk, mature cheese, milk creams…also avoid butter and margarine.
– Certain sauces: such is the case with mayonnaise.
How to lower cholesterol naturally
Follow a healthy, natural and balanced diet
– Opt for especially for foods low in saturated fat or cholesterol.
– Avoid fried foods. It is better to opt for olive oil or other vegetable oils, such as soybean, sunflower or corn.
– Add to your diet foods rich in fiber, which will help to lower high cholesterol according to CholesterolMenu website. Among these, there are cereals and whole grains, oats, rice, fruits, vegetables and legumes.
– Use skim milk instead of whole.
– Limit consumption of eggs to 3 or 4 per week.
Practice exercise regularly
Exercise is essential for enjoying good health. It also helps positively in maintaining our levels of blood fats at bay. Practice at least 40 minutes of exercise every day, especially emphasizing aerobic exercise because it slightly increases the heart rate: brisk or fast walking, running, swimming, cycling … Choose from your favorite, you will realize how quickly your LDL cholesterol was reduced significantly (also including triglycerides). Remember, the most important thing is not the intensity but the duration of the exercise.
Did you know that smoking, although it does not increase cholesterol levels, is able to reduce HDL (good cholesterol)? Therefore it is advisable to reduce the number of cigarettes you smoke daily, until completely eliminate it from your routine.
Are you overweight? Reduce it
When high cholesterol is accompanied by excess weight, a suitable option that helps very positively to reduce levels is to lose weight. We should note that obesity increases LDL cholesterol levels one hand, while on the other tends to reduce HDL cholesterol. A helpful option in reducing your weight is regular physical exercise, following a balanced diet low in calories, and eating less quantities of food a day (ie, eat less calories than you actually consume according to your daily physical activity).
How to raise good cholesterol HDL?
Opt especially for the following foods:
Oils : choose olive oil and sunflower oil in your diet, but without subjecting them to cooking to avoid losing their virtues and properties.
Nuts : eat each day a handful (about 25 grams) of certain nuts, such as walnuts, almonds and peanuts (yes, natural and never fried).
Also practice regular exercise, which not only lowers bad LDL cholesterol, but is also able to increase good cholesterol levels. As mentioned above, the best exercise is aerobic exercise.
Every year in the United States, over 15,000 cases of ovarian cancer are detected. The mortality rate is much higher than other types of cancer such as breast cancer. The symptoms can be confused with hormonal changes in women as menopause or postpartum depression. The vast majority of cases occur in patients over 50 years, but it can also occur in younger women. Detecting it early is crucial for survival.
1- Symptoms can be confused with hormonal changes.
Suddenly things happen and you do not know what is happening… Gas, bloating increasing while you’re losing weight, you apparently appear fatter. It really does not seem important symptoms, but they are.
Precisely, the symptoms are misleading for many patients. The first signs of the presence of ovarian cancer may be associated with normal hormonal changes in women, especially after menopause. Experts stress the need to see a doctor in the presence of the following signs:
– Unexplained swelling
– Losing appetite for no reason or feeling like you have eaten enough
– Chronic stomach or pelvic pain
– Regular urgent need to urinate or urinating more than usual.
2- Most cases occur after menopause.
Most cases of ovarian cancer occur after menopause. A report by the National Health Service (NHS) UK says that eight out of ten women suffering from this disease have more than 50 years.
Many women do not go to the doctor because they think that the changes that are occurring in their body are common during this phase. It is essential to go to the gynecologist and insist on the fact that your body is behaving differently. The most important thing is to detect it early, but it is very difficult because there are no early advanced detection systems.
3- If you have two relatives who have had breast cancer, request a consultation.
The hereditary influence of ovarian cancer is significant. If two or more members of your family (mother, sister or daughter) had breast cancer, you are at risk of ovarian cancer. Therefore, the most important thing is to be aware and request a gynecological examination.
In families where there were ovarian cancer and one breast or two breast cancer cases, there is a high of developing ovarian cancer. Those who are in this situation can turn to genetic counseling units to identify risk and if you need to, undergo preventive surgery.
4- Definitive diagnosis requires an operation to remove the tumor.
During a daily gynecological examination, the doctor can detect signs of the presence of ovarian cancer, but not as usual. To detect the presence of a tumor of this type, there are several diagnostic tests: a study of the tumor marker CA 125, a transvaginal ultrasound and computed tomography (CT) scan.
The final evaluation of this disease requires removal of the tumor or of one of the implants of the same. If all tests indicate there may be a tumor, the following procedure is surgery for definitive diagnosis.
Image source: http://www.wellnesscommunitydc.org/ovarian-cancer-pictures/ – Ovarian Cancer Pictures – WellnessCommunityDC
Approximately 70,000 adults are diagnosed with bladder cancer every year in the United States, according to statistics compiled from the American Cancer Society. They add that more than 14,000 adult die from bladder cancer annually. As with many forms of cancer, bladder cancer development is heavily influenced by diet and lifestyle factors. Coca-Cola is a popular brand of soda that may contribute to bladder cancer risk in certain people.
Bladder cancer is a form of cancer that disproportionately affects men and older adults. The development of bladder cancer starts with damage to one of your bladder cell’s DNA. Certain types of DNA damage promotes the growth and spread of new bladder cells, which can form a cancerous tumor over time. Other risk factors for bladder cancer include alcohol abuse, smoking, family history and not drinking enough fluids.
A team of scientists from the University of Birmingham studied the influence of fluid consumption on bladder cancer risk in a group of approximately 900 adults. The results of their research were published in the August 2010 issue of the “International Journal of Cancer.” They discovered that regular drinkers of soft drinks — such as Coca-Cola — have a significantly higher risk of developing bladder cancer when compared to those that seldom consumed soda. The researchers found that the increased risk from soft drinks was more prominent in nonsmokers.
A paper published in the February 2009 issue of “Cancer Science” notes that people who habitually consume caffeine have a higher risk of bladder cancer. Coca-Cola and other dark colors are rich in caffeine. The authors note that caffeine interferes with your body’s ability to destroy deformed cells in the bladder, which could contribute to cancer cell growth. Although preliminary research linked diet soda consumption and bladder cancer risk, a slew of studies have found diet soda to play no role in this form of cancer, according to the book “Prevention Magazine’s Nutrition Advisor.”
The science linking soda consumption and bladder cancer risk is still unclear. Also, no study has investigated Coca-Cola brand soda on bladder cancer risk. Other ways you can keep bladder cancer at bay include following a healthy diet, losing weight if you are overweight and avoiding tobacco smoke. It is also important to be aware of bladder cancer symptoms for early detection. Learn about these symptoms on this website.
A diet that is healthy for your heart is one that is low in cholesterol, salt and fat. It is important to eat less than 300 mg of cholesterol, which is animal fat, every day according to the 2010 USDA Dietary Guidelines for Americans. In addition, you should make sure to limit trans fats to only 1% of your daily calories and saturated fat to only 7% of those calories. It is also recommended by the American Heart Association that you get no more than 1,500 mg of sodium, about 3/4 tsp. of salt daily. Luckily, there are a large variety of foods that are low in fat, salt and cholesterol.
What the Normal Cholesterol Levels
The following numbers are the recommended cholesterol levels for men and women as established by experts:
– Total cholesterol: less than 200 mg/dL
– HDL cholesterol: between 40 and 59 mg/dL with over 60 mg/dL ideal
– LDL cholesterol: lower than 100 mg/dL
– Triglycerides: below 150 mg/dL
For complete information on the healthy levels, you can refer to the following pages:
– Normal Cholesterol Levels Chart – Total, HDL, LDL, Triglycerides http://www.cholesterollevels.net/
– Cholesterol Levels Chart – Total, LDL, HDL, Triglycerides http://www.cholesterolmenu.com/cholesterol-levels-chart/
Dietary Cholesterol Recommendations
You are at a much greater danger of having heart disease, along with clogged arteries, if you have high cholesterol. Although saturated fat does affect cholesterol levels even more than cholesterol from your diet, the latter does make a difference. According to the recommendations of the cholesterolmenu.com, a great resource on low cholesterol diet, you should limit your daily intake of cholesterol to 200 mg. and no more. The only foods that contain cholesterol are animal proteins, including full-fat dairy products, meats and eggs. These are the main sources of cholesterol in the diet. You can limit your intake of cholesterol if you use fat-free dairy products and plant-based sources of protein, such as nuts, seeds or legumes.
Fruits and Vegetables
The good news is that both vegetables and fruits have no cholesterol and are low in fat. It is recommended by the National Cholesterol Education Program that you should eat at least three to five servings daily of vegetables and fruits. This is fairly easy to do, because you can use vegetables and fruits in side dishes, in a salad, or even as your main dish. It’s good to have no-meat meals at times. Another tip is to keep carrot sticks, fruits and celery always available to have for your snack. It is okay to eat frozen, canned or fresh fruit, but try to keep away from products with sugar added. Also, it is good to have steamed or raw vegetables as part of your meals. At the same time, try not to have cream-style vegetables or those that have been fried.
Implement Healthy Cooking Methods
You will be able to add flavor to your diet without adding a lot of high-salt foods, oils and other fatty choices. If your food is cooked in an unhealthy way, it doesn’t matter if you buy the healthiest foods. Doing that completely defeats the purpose of eating well. If you use cooked methods that are healthy, you will be able to have low-fat, low-cholesterol and low-calorie foods all the time. The good ways to cook include, poaching, baking without extra oil, steaming, boiling, grilling and broiling. According to the American Heart Association, you can use spices in place of salt to keep down the sodium in your food because spices don’t contain any fat or cholesterol and their salt content is low. So use unsaturated oils that are heart-healthy and plant-based. For example, oils like cottonseed, olive, sunflower and/or soy make a great choice.
Foods to Avoid
To follow a meal plan that is low in carbohydrates, you will not be able to eat grains, sugary foods, bread, rice and legumes. You should also try not to eat starchy vegetables like squash, beets, peas, potatoes, grapes, cherries, berries and bananas. Also, to ensure that your cholesterol and fat levels stay low, you should avoid egg yolks, butter, processed snacks, fried dishes, fatty meats and chicken skin.