August 21, 2012

List of Good Fats: 4 Foods You Want to Eat

Filed under: good fat food,health,nutrition — @ 12:35 pm

Do you know the differences of good fats and bad fats? Don’t worry: you’re not alone.

Many people assume that fat is all bad. The truth is that your body needs fat in order to stay energized, improve skin health, and thicken blood for clotting if you get hurt. These are all very important. Good fats in your diet are just as important as good vitamins or even protein.

Look for polyunsaturated, monounsaturated and omega-3 fats. These are the fats that you want to stick to. Look more for Omega-3s than Omega-6s. Omega-3s help improve liver function, blood flow, and reduce the risk of heart disease. Experts recommend that for every 4 parts of Omega-3 fat, consume 1 part Omega-6 fat.

Below is a good fats list that you should consider when planning meals. Good fats can be a great benefit to your overall health.

List of Foods with Good Fats

  1. Fish – Any coldwater fish has a lot of Omega-3s. Why do so many people not get enough omega-3s? They just don’t eat as much fish as they should. Fish is not the only good fat out there, but it does have a lot of flavor and is very filling. The nice thing about fish is that it doesn’t all taste the same. For example, salmon tastes different than tuna and tuna tastes different than cod.
  2. Almonds – Almonds are a great source of monounsaturated fat and help to increase good cholesterol levels. A lot of people think that walnuts are the only nut that they should be eating; a mix of almonds and walnuts will give you the good fat that your body needs.
  3. Avocados – This is another great source of monounsaturated fat. The best part about avocados is that they help lower the risk of heart disease. With most good fats you will be improving your overall health by getting rid of a lot of high cholesterol foods. It is also important to understand that avocados are not just there for good fats. They also contain many valuable nutrients that your body needs to function.
  4. Spinach – Did you know that switching to spinach instead of lettuce is a great way to improve your health? Lettuce has some good nutrients; however, it doesn’t offer the good fats that spinach offers. It is a good idea to add small portions of spinach to your food. This will enhance the flavor and increase the nutrients that you consume.

These are just some of the good fats that you should be eating.

There are a lot of foods out there that have good fats in them, but it is just as important to mix in good fats with the other food groups in order to have a healthy and balanced diet.

February 22, 2012

Foods that Prevent heart Disease

Filed under: arteries,genetics,nutrition — @ 10:37 pm

foods for heart diseaseThe genetic variants called 9p21 make those individuals carrying it genetically predisposed to heart disease and type 2 diabetes. However, there is good news for those carrying these genes! A recent study states that those with a genetic anomaly towards heart attack or stroke can reduce their risk by having a diet rich in fruits and vegetables. As co-principal author Sonia Anand concludes, “you can actually turn off the bad genes by adopting healthy dietary patterns.”

In the study, the researchers analyzed the diets of five ethnicities: European, South Asian, Chinese, Latin American and Arab – for both those who carry the 9p21 variant and those who don’t. The study concluded that individuals with the genetic predisposition who consumed a prudent diet compose mainly of raw vegetables, fruits and berries had a similar risk of heart attack to those with a low risk genetic profile.

Dr. Anand speculates that “a diet high in fruits and vegetables, and all of the good things that are contained in them, somehow modifies the expression of a particular gene.” This is promising news for people with a family history for heart disease. It demonstrates that “healthy living with a healthy diet, in addition to other lifestyle changes such as exercise and maintaining a healthy body weight, can take away from the risk that genes give you.”

It is recommended that you consume ten servings of fruits and vegetables a day and also keep fat to a minimum. So what ways can you incorporate more fruits and vegetables into your diet?

Below is an ideal sample menu:

Breakfast: Add a piece of fruit to your morning meal. For example, you can top your cereal or oatmeal with a banana and/or berries. Alternatively, make a smoothie full of real and frozen fruits. Your morning juice counts as fruit too, just make sure it is low-sodium, unsweetened 100% fruit juice or vegetable juice. (1-3 servings)

Snacks: A snack is a great way to incorporate a fruit or vegetable serving into your day. Grab an apple, peach or some baby carrots, and voila – you have increased your fruit and vegetable intake. (1 – 2 servings)

Lunch: If you order a sandwich or wrap, make sure to load it with lots of vegetables. Add a small side salad or cup of vegetable soup to your sandwich to make it a meal. Or, you can order a salad, composed entirely of vegetables, fruits and proteins, which will offer more vegetable servings. If you order a salad, make sure to watch the calories that come in the salad dressing by asking for the dressing on the side. (2 –4 servings)

Dinner: Dinner vegetables are quick and easy! You can heat canned or frozen vegetables in the microwave or via boiling water. You can also add a side salad to your meal, or sauté special vegetables, like asparagus. Substitute multiple vegetables for a starch, like a potato or bread, to increase your vegetable serving intake and reduce calories. (1-3 servings)

August 25, 2010

Cautions of Energy Drinks

When you are tired and beat up and need to stay awake, what do you rely on? Energy drinks! An energy drink keeps you alive and rejuvenated. Energy drinks are becoming increasingly popular. In 2006 alone, over 500 different types of energy drinks were newly added to the market. These new non-alcoholic products were directed mainly towards teens. This makes it easier for teens to mix energy drinks with alcohol. Energy drinks are often confused with sports drinks although they are completely different.

Caffeine Energy drinks contain caffeine which, although provides alertness, is also extremely addicting. There is also a high concentration of caffeine in energy drinks, which many people find controversial.

Contents Energy drinks are made from caffeine, sugar, and other herbs which provide alertness. On the other hand sports drinks contain mainly electrolytes and sodium which helps the body to retain important liquids.

Acidity – Soda, pop, and energy drinks are very acidic. On the 14 point pH scale (1 being very acidic and 14 being very basic, with 7 being the normal pH level,) pop is in the acidic part of the spectrum at 2 pH; this is extremely acidic.  Acids, sugars, and artificial sweeteners can shorten one’s lifespan. New diseases which are often associated with old age are now being found in younger people.

Insulin Levels – Energy drinks cause concerning levels of insulin. High dosages of sugar can cause the average person to feel like they are energy-full but after the high, there is a giant drop in insulin levels. The stimulants in energy drinks can boost the heart rate and blood pressure to dangerous levels.

Overuse – If one energy drink will give you a buzz for a couple of hours, then wouldn’t 3 of 4 give you a buzz that will last the whole night? If you read closely there is small writing on each and every energy drink that suggests you drink no more than 2 energy drinks per day.