If you're diagnosed with high cholesterol, your doctor will probably tell you that you need to change your diet. That doesn't mean going on a diet for a weight loss quick-fix; it means changing the way you buy, cook, and eat food.
What a Heart-Healthy Diet Means
A cholesterol-lowering diet isn't just about what foods you shouldn't eat — it includes foods that you should. The American Heart Association and the National Heart Lung and Blood Institute's National Cholesterol Education Program recommend these guidelines for heart health and lower cholesterol:
1. Total fat consumption each day should be between 25 percent and 35 percent of your daily calorie intake.
2. saturated fat intake needs to be less than 7 percent of your daily calorie intake.
3. Trans fat intake should make up less than 1 percent of your daily calorie intake. 4. Limit cholesterol in your diet to less than 200 milligrams (mg) every day if you already have high cholesterol.
5. Consume no more than 2,400 mg of sodium (salt) each day. That includes salt you sprinkle on your food, and salt that's already in packaged foods, so read labels.
6. Limit alcohol to only one drink per day or less for women, two drinks a day or less for men.
Part of a cholesterol-lowering diet includes knowing how much food to eat as well as which foods are appropriate. Even healthy foods have fat and calories, which can quickly add up if you're eating double or even triple the amount that you're supposed to eat. Here's an easy way to judge how much food you're eating: One cup is about the size of your fist; one serving of meat is about three ounces — imagine a piece of meat the size of a deck of cards.
Making Healthier Food Choices for Low Cholesterol
Food can be both delicious and good for your heart — if you know what to choose. Many foods are full of cholesterol, but there are lots of low-cholesterol options. Fill your plate with these delicious and heart-healthy foods:
Lean meats. Good options include skinless chicken or turkey, lean beef (sirloin, chuck, round, loin), pork tenderloin, or pork loin.
Light dairy. Dairy products are full of calcium, but can also be high in fat. Choose fat-free or low-fat dairy products like milk, cheese, cream, and yogurt.
Fiber. Choose whole-grain products like whole wheat bread, brown rice, and whole wheat pasta. Fruits and vegetables are also great sources of fiber. Be sure to include at least 25 to 30 grams of fiber in your diet each day.
Fruits and vegetables. You need at least four to five servings of fruits and vegetables every day — the more variety, the better.
Fish. Eat at least two servings of fish each week. Avoid fatty meats, processed meats, high-sugar drinks, cookies and other desserts, and chips.
Cooking Techniques for a Healthy Heart
Eating vegetables or lean chicken won't do you any good unless you prepare them in a healthy way. Try these cooking techniques to lower cholesterol and cut fat and calories:
Avoid salt. Instead, season with fresh herbs, spices, or even a squirt of lemon juice.
Don't fry. Bake, grill, or broil your foods instead.
Use vegetable oils. Skip the butter, shortening, or margarine and cook with low-cholesterol products like sunflower oil, olive oil, or canola oil.
Choose fresh. Instead of canned vegetables or fruits, prepackaged dinners, and other prepared foods, choose the fresh version. You'll save sodium and calories.
Tuesday, September 1, 2009
Sunday, August 16, 2009
FIBER BENEFITS
there are many health benefits of fiber, including:
1. Lowering cholesterol levels
2. Improving digestion
3. Reducing diabetes risk
4. Improving heart health
5. Reducing constipation
6. Reducing the risk of diverticulitis (inflammation of the intestines)
7. Maintaining steady control of blood sugar
Where to find fibers?
Fiber is always found in edible plant materials and in the healthiest foods, like whole grains as well as fruits and vegetables. There are two types of fiber: soluble and insoluble. "They act differently in your body when they're being processed,” “Soluble fiber can be somewhat dissolved by water; insoluble fiber can't."
It's best that you get the fiber you need each day from foods in your diet rather than supplements. Most people need between 20 and 35 grams of fiber each day. Some good fiber-rich food choices are:
Whole-grain breads, cereals, and pastas Fruits and vegetables Brown rice Dried beans Oatmeal Popcorn Getting fiber is great, but don't suddenly jump on the fiber bandwagon and ramp up your intake all at once. Take it slowly, and gradually increase your fiber each day to prevent side effects like diarrhea, abdominal pain, bloating, and gas.
1. Lowering cholesterol levels
2. Improving digestion
3. Reducing diabetes risk
4. Improving heart health
5. Reducing constipation
6. Reducing the risk of diverticulitis (inflammation of the intestines)
7. Maintaining steady control of blood sugar
Where to find fibers?
Fiber is always found in edible plant materials and in the healthiest foods, like whole grains as well as fruits and vegetables. There are two types of fiber: soluble and insoluble. "They act differently in your body when they're being processed,” “Soluble fiber can be somewhat dissolved by water; insoluble fiber can't."
It's best that you get the fiber you need each day from foods in your diet rather than supplements. Most people need between 20 and 35 grams of fiber each day. Some good fiber-rich food choices are:
Whole-grain breads, cereals, and pastas Fruits and vegetables Brown rice Dried beans Oatmeal Popcorn Getting fiber is great, but don't suddenly jump on the fiber bandwagon and ramp up your intake all at once. Take it slowly, and gradually increase your fiber each day to prevent side effects like diarrhea, abdominal pain, bloating, and gas.
Wednesday, July 1, 2009
Men’s Health: Tips for Keeping Memory Sharp
There are Some ways to beat back memory loss include:
Keep your brain active. Challenging your brain and mental abilities is believed to stimulate brain cells and keep your thinking sharp. Reading, writing, developing a new skill, or relearning old skills are ways to give your brain a workout. You also can work on stimulating problem-solving and brain games and puzzles. These mental challenges should be a regular part of your life.
Let go of stress. Prolonged stress over many weeks has been shown to cause memory loss by altering brain chemistry and damaging the hippocampus, which is where the brain stores new memories.
Stay socially active. Relationships with other people can improve your mental performance. Social activities often are intellectually stimulating, which prompts good memory function. Friends also can provide support when you're feeling stressed. Research has linked loneliness with an increased risk of memory loss and dementia.
Exercise. Working out can keep blood flowing to the brain, leaving your brain cells well-nourished with oxygen and nutrients.
Don't smoke or abuse alcohol. Smokers have been shown to perform worse than nonsmokers in memory studies and tests of thinking skills. Heavy alcohol use is also known to cause memory loss.
Trauma. Head trauma is one of the major causes of memory loss, as well as something that can cause dementia later in life. Always use a helmet and other protective gear when participating in high-speed activities and contact sports.
Men’s Health: When Memory Loss Is Serious
How can you tell when your memory loss has become something worse, like a symptom of dementia or Alzheimer’s disease? Here are some warning signs:
Forgetting things at a noticeably increased rate. Everyone occasionally forgets about plans they have or where they’ve put things, but if you find yourself missing scheduled activities much more frequently or misplacing items a lot more than you used to, that could be a sign that you need to have checked out.
Forgetting how to perform activities you've done many times before. No longer being able to balance a checkbook is one example.
Finding it difficult to learn new things. You just can't grasp something that's being explained to you, even though you feel it should be simple.
Repeating yourself. Telling the same stories, asking the same questions, or repeating the same phrases during a single conversation could be a sign of advanced memory loss.
Confusion. If you're suffering serious memory lapses, you might end up getting lost in a familiar place. You might also put something in an inappropriate place — your wallet in the oven, for example — because you can't remember where it should be kept.
If you find yourself experiencing any of these symptoms, you should go see your family physician. The doctor will ask you questions to objectively test your memory and thinking skills, and do a physical exam and possibly other diagnostic tests. He may have suggestions to help you improve your memory function, and might even be able to prescribe medications known to help with dementia or Alzheimer's disease.
Keep your brain active. Challenging your brain and mental abilities is believed to stimulate brain cells and keep your thinking sharp. Reading, writing, developing a new skill, or relearning old skills are ways to give your brain a workout. You also can work on stimulating problem-solving and brain games and puzzles. These mental challenges should be a regular part of your life.
Let go of stress. Prolonged stress over many weeks has been shown to cause memory loss by altering brain chemistry and damaging the hippocampus, which is where the brain stores new memories.
Stay socially active. Relationships with other people can improve your mental performance. Social activities often are intellectually stimulating, which prompts good memory function. Friends also can provide support when you're feeling stressed. Research has linked loneliness with an increased risk of memory loss and dementia.
Exercise. Working out can keep blood flowing to the brain, leaving your brain cells well-nourished with oxygen and nutrients.
Don't smoke or abuse alcohol. Smokers have been shown to perform worse than nonsmokers in memory studies and tests of thinking skills. Heavy alcohol use is also known to cause memory loss.
Trauma. Head trauma is one of the major causes of memory loss, as well as something that can cause dementia later in life. Always use a helmet and other protective gear when participating in high-speed activities and contact sports.
Men’s Health: When Memory Loss Is Serious
How can you tell when your memory loss has become something worse, like a symptom of dementia or Alzheimer’s disease? Here are some warning signs:
Forgetting things at a noticeably increased rate. Everyone occasionally forgets about plans they have or where they’ve put things, but if you find yourself missing scheduled activities much more frequently or misplacing items a lot more than you used to, that could be a sign that you need to have checked out.
Forgetting how to perform activities you've done many times before. No longer being able to balance a checkbook is one example.
Finding it difficult to learn new things. You just can't grasp something that's being explained to you, even though you feel it should be simple.
Repeating yourself. Telling the same stories, asking the same questions, or repeating the same phrases during a single conversation could be a sign of advanced memory loss.
Confusion. If you're suffering serious memory lapses, you might end up getting lost in a familiar place. You might also put something in an inappropriate place — your wallet in the oven, for example — because you can't remember where it should be kept.
If you find yourself experiencing any of these symptoms, you should go see your family physician. The doctor will ask you questions to objectively test your memory and thinking skills, and do a physical exam and possibly other diagnostic tests. He may have suggestions to help you improve your memory function, and might even be able to prescribe medications known to help with dementia or Alzheimer's disease.
Thursday, June 25, 2009
GREEN TEA BENEFITS
Even Oprah swears by the benefits of this fat-burning, metabolism-boosting antioxidant. When used in combination with a healthy-eating program and fitness plan, green tea can have a great impact on cholesterol levels, heart disease, cancer, arthritis, diabetes and other medical conditions.
Monday, June 15, 2009
World Health Organization Declares A(H1N1) Pandemic
The World Health Organization (WHO) declared the A(H1N1) virus, commonly referred to as Swine Flu, has reached pandemic stage.
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