Do you know how important nutrition is to a long life? Keep reading to find out some great tips.
Products made with white flour should be replaced with products made from whole grain. These whole foods contain more fiber and protein. These items keep you satisfied longer and are good for your cholesterol levels. Verify that ingredients using the word “whole” are at the top of the list for the product in question.
TIP! Choose whole grains over refined or processed flour products. A good source of protein and fibers is in whole wheat and whole grains.
Fiber is essential to anyone’s diet. Fiber helps with managing weight and keeping you from feeling hungry. It also helps to lower blood cholesterol. More fiber can reduce your risk of getting certain types of cancers, heart disease, and type 2 diabetes.
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There is no doubt that nutrition is critical to health and wellness. We all want to be healthy, but what do we need to do to be healthy? It’s really not that difficult. Follow the advice from this article and you will surely be one step closer to making healthier food choices.
TIP! A good tip to getting the proper nutrition is to not deny yourself foods you like, but exchange them for similar items that are more nutritious. Understanding nutrition is key.
You will want to avoid highly processed foods because they contain trans fats. Foods high in trans fat can have a hand in a person getting heart disease. Not only do trans fats increase your LDL, or “bad”, cholesterol levels, they simultaneously decrease your HDL, or “good”, cholesterol levels.
Make sure you eat at least 8 ounces of lean meat daily. This will ensure that your nutrition level is up to par. This can help you reach your daily protein and iron requirements. Other good meat to try are bison, venison, and other lean cuts.
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A majority of people can benefit from an improvement in their nutrition. Depending on their current diet, this may take a lot of work, or a little. This article will help you take small steps towards improving your overall health. You can learn to give your body the nutrition that it really needs.
Fiber is important for any diet. Fiber helps aid weight management and controls hunger pangs. It also reduces blood cholesterol levels. More fiber can reduce your risk of getting certain types of cancers, heart disease, and type 2 diabetes.
TIP! Eat plenty of vegetables and fruits each day. The USDA says that at least 9 servings a day of veggies and fruits is essential.
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While you may feel you do a good job eating properly and taking care of yourself, using the tips in this article will help you make better choices. Read through this article and learn what you can about nutrition.
Products made with white flour should be replaced with products made from whole grain. Whole grain and whole wheat bread and flour contains more fiber and protein than refined bread and flour. The whole grains keep you full longer and can help in improving cholesterol levels. You want to see the word “whole” on the label.
TIP! Create fruit smoothies. The smoothies that you buy at the store are full of sugar and calories.
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Education plays a key role in making the right food choices. If you do not understand nutrition, it is harder to make good choices. The following information will help you improve your health.
Try to eat as many natural and fresh foods as you can. Fresh food that is uncooked or processed has more nutrition than anything else.
TIP! You need to have riboflavin in your diet. The body uses it to get energy from protein, fat and carbohydrates.
Eat about 600 to 900mg of garlic daily. Garlic is a natural remedy that can help in the battle against heart disease and cancer. It can also be a benefit for your organs as it naturally has anti-fungal and antibacterial properties. Try using garlic extract or cloves in your meals daily.
Try not to make meat the only source of food that you get protein from. There are a great number of options available for you to choose from. You can try consuming beans, nuts, soy, fish or even tofu. You can center meals around these foods or use them as additives to other recipes. Keep your meals exciting by experimenting with different types of protein.
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As soon as you make the choice to eat healthier, you are setting out on a journey to improved nutrition and a better diet. This isn’t something that needs to happen immediately, just slowly start better eating habits. The following article will offer many tips associated with nutrition.
White flour items can easily be substituted with whole-grain or whole-meal products. Whole grains provide more fiber and protein than the refined white alternatives. These items keep you satisfied longer and are good for your cholesterol levels. Look at the list of ingredients and the first couple items in the list should be “whole”. ”
TIP! Include 600-900 milligrams of garlic in your diet daily. Garlic is a powerful antioxidant that can reduce the risk of serious illnesses such as cancer.
Lay off the salt. You might not be surprised to learn that fast food is loaded with salt. If you eat less salt every day, you are going to find that you take note of salt more when you eat it. Unhealthy foods will start to taste more salty. Your body will adjust, and your cravings will go away in time.
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Do you have a lipid disorder? With cholesterol and fatty acids and hypertension, the medical terminology can be confusing, to say the least. A “lipid disorder” is just a blanket term for high cholesterol and triglycerides, meaning that you have too many fatty substances in your body, which puts you at risk for heart disease, heart attacks, coronary artery disease and a stroke. This may all sound like bad news, but you can still live many healthy and happy years if you’re willing to make a few dietary sacrifices and take medication.
To get your triglycerides and cholesterol back down to a normal level, you will have to make some dietary changes. For people who have high cholesterol levels from eating too many fattening foods, cholesterol lowering can be accomplished by as much as 10-20% from dieting alone. Reducing calories to 1,200-1,500 for women and 1,500-1,800 for men will help you lose 2 pounds per week. When losing weight, you shouldn’t drink more than one serving of alcohol per day and you should be ingesting eight cups of water daily. Adding just 30 minutes of exercise per day, either all at once or in 3 intervals of 10 minutes, can work wonders for heart health.
When cooking, replace butter with olive oil, canola oil or peanut oil. In many baking recipes, you can use applesauce instead of butter, believe it or not! Dieticians recommend eating no more than 5 ounces of meat per day, substituting ½ cup of beans to get your protein and eating no more than 2 egg yolks per week. To reduce cholesterol and triglycerides and extend your life, you’ll be limiting carbs, sugars, fat and alcohol but your replacement diet doesn’t have to be torture. In fact, many companies are manufacturing sugar free sweets and low fat ice cream to help tame those cravings. Once you use discipline over an extended period of time, you’ll find that these foods have lost their luster and no longer have control over your life or your health.
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The two sources of cholesterol are food and your own body. Only 25% of the body’s cholesterol comes from food and the rest is produced naturally in your cells and liver. The good news is that you won’t have to give up every egg and cookie to maintain a healthy heart. In fact, even if you are predisposed to heart disease or diabetes, there are many simple lifestyle modifications that you can make to ensure that you live the healthy, happy life you’ve imagined.
The bad cholesterol you’ve probably heard so much about is called Low Density Lipoprotein. The good type goes bad when it stops transporting and oxidizes from exposure to free radicals, leading to conditions like atherosclerosis. If you have 160mg or more of LDL per day, then you have a high level of harmful cholesterol. By contrast, high density Lipoprotein (or HDL) is known as “good cholesterol.” It helps one-fourth to one-third of blood cholesterol to be carried from the arteries to the liver by HDL. Doctors recommend that you have more than 40mg of HDL to lower your risk of heart disease.
As you eat, your body uses the calories it needs and converts leftovers to triglycerides. While some are helpful, excess can lead to metabolic syndrome, which results in diabetes, strokes, heart disease or heart attacks. “Even if you control bad LDL cholesterol to less than 70, you still need to look at triglycerides,” said Dr. Leslie Cho, a cardiologist at the Women’s Cardiovascular Center of the Cleveland Clinic.
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