The role of sugar and salt in a healthy diet

Sugary Drinks and Sweets

It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.

Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.

Salt

Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.

Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.

Fats: avoid the bad fats and enjoy the good fats

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.

• Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.
• Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
• Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
• Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

• Keep total fat intake to 20-35% of calories
• Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
• Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
• Limit cholesterol to 300 mg per day, less if you have diabetes.

Managing all fats in your diet

Dietary cholesterol is also is a very important form of fat that has its own set of considerations. See Healthy Fats to learn more on managing fats your diet.

Healthy Fats and Oils to support brain and body functions:

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.

• You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.
• Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

Putting protein into perspective

Putting protein into perspective:

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

• A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
• An incomplete protein source is one that is low in one or more of the essential amino acids.
• Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
• Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D:

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Support your health and the environment by eating locally-grown food

Eating fresh food is an important part of a healthy diet. It has become standard practice for fruits and vegetables to be shipped across the country or even across the world before they arrive on our supermarket shelves. Locally-grown food is fresher than what you'll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Following are some ideas on easy ways to increase your consumption of fresh local foods.

1. Visit a local farmer’s market. Farmer’s markets are springing up all over the U.S. They usually offer a wide variety of products such as fruits, vegetables, flowers, baked goods, eggs, and meat. Small farmers care about their land and the health of their farms, so even if they are not “certified organic” the food they produce is of a very high quality.
2. Join a Community Supported Agriculture group (CSA). A CSA is partnership between a local farm and its members who sign up and pay in advance for a box of goods that they will receive on a regular basis (typically once a week). These partnerships help farms receive a better price for their products while giving you a wide variety of fresh local produce.

By supporting your local farmers you are also supporting the local economy. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Fiber :)

Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

• Helping you feel fuller faster and longer, which can help prevent overeating.
• Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
• Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

• Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
• Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Carbohydrates clarified

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

• Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
• Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate energy:

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.

Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

• Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
• Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
• Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy eating simplified

Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. But what exactly does that mean? What are good carb, protein, and fat choices for developing your own healthy eating plan? Below you will find more details on each of these topics.

Healthy Eating: Strategies for a healthy diet

Healthy Eating: Strategies for a healthy diet

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Diet Tips :) The Health Risks of Overweight and Obesity

The Health Risks of Overweight and Obesity

Obesity isn’t just a cosmetic problem; it’s very much a health problem as well. You may be reading this today because you are, or have been, very unhappy about your physical appearance.

However, losing weight isn’t just about looking good, it is about feeling good; it’s about being healthy and living a productive and comfortable life. Above all, it is about avoiding the terrible health consequences of carrying around excessive weight.

The growing evidence shows that if you are overweight you are more likely to develop health problems, such as heart disease, stroke, diabetes, certain types of cancer, gout (joint pain caused by excess uric acid), and gallbladder disease. Being overweight can also cause problems such as sleep apnoea (interrupted breathing during sleep) and osteoarthritis (wearing away of the joints); and the more overweight you are, the more likely you are to have these health problems.

In comparison, healthy and steady Weight Loss can help improve the harmful effects of being overweight. The latest studies show that by losing as little as 10 to 20 pounds you can dramatically improve your overall health status, whilst significantly diminishing your risk of disease.

The Risk to your HEALTH:

Heart Disease and Stroke

Heart disease and stroke are the leading causes of death and disability for both men and women in the Western World. Overweight people are more likely to have high blood pressure, a major risk factor for heart disease and stroke, than people who are not overweight. Very high blood levels of cholesterol and triglycerides (blood fats) can also lead to heart disease and often are linked to obesity. Being overweight also contributes to angina (chest pain caused by decreased oxygen to the heart) and sudden death from heart disease or stroke without any signs or symptoms.

The good news is that losing a small amount of weight can reduce your chances of developing heart disease or a stroke. See our dietitian Juliette Kellow's Healthy Heart Diet feature.

Reducing your weight by 10 percent can decrease your risk of developing heart disease by improving how your heart works, reducing your blood pressure, and reducing the levels of blood cholesterol and triglycerides.

Diabetes

Noninsulin-dependent diabetes mellitus (type 2 diabetes) is the most common type of diabetes in the Western World. Type 2 diabetes reduces your body's ability to control blood sugar. It is a major cause of early death, heart disease, kidney disease, stroke, and blindness.

Statistically, overweight people are twice as likely to develop type 2 diabetes as people who are not overweight.

You can reduce your risk of developing this type of diabetes by both losing weight and by increasing your physical activity.

Furthermore, if you have type 2 diabetes, losing weight and becoming more physically active can help control your blood sugar levels. If you use medicine to control your blood sugar, Weight Loss and physical activity may make it possible for your family doctor to decrease the amount of medication you need.

Cancer

Several types of cancer are associated with obesity. In women, these include cancer of the uterus, gallbladder, cervix, ovary, breast, and colon. Overweight men are at greater risk of developing cancer of the colon, rectum, and prostate.

For some types of cancer, such as colon or breast, it is not clear whether the increased risk is due to the extra weight or to a high-fat and high-calorie diet, this, of course, being strongly associated with weight problems as a consequence.

Sleep Apnoea

Sleep apnoea is a serious condition that is closely associated with being overweight. The apnoea can cause a person to stop breathing for short periods during sleep and to snore heavily. As a further consequence, there may be daytime sleepiness and in extreme cases the onset of symptoms of heart failure. The risk for sleep apnoea increases with higher body weights. Yet again, Weight Loss ultimately reverses this risk.

Osteoarthritis

Osteoarthritis is a common joint disorder that most often affects the joints in your knees, hips, and lower back.

Extra weight appears to increase the risk of osteoarthritis by placing extra pressure on these joints and wearing away the cartilage (tissue that cushions the joints) that normally protects them. Weight Loss can decrease stress on the knees, hips, and lower back and may improve the symptoms of osteoarthritis.

Gout

Gout is a joint disease caused by high levels of uric acid in the blood. Uric acid sometimes forms into solid stone or crystal masses that become deposited in the joints. Gout is more common in overweight people and the risk of developing the disorder increases in parallel with higher Body Weights.

Gallbladder Disease

Gallbladder disease and gallstones are more common if you are overweight, and your risk of the disease increases as your weight increases. It is not clear how being overweight may cause gallbladder disease but the association may be a consequence of changes in fat and cholesterol handling by the body leading to supersaturation of bile.

Lowering Your Health Risks

If you are overweight, losing as little as 5 to 10 percent of your Body Weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes. For example, if you weigh 200 pounds and are considered overweight on the weight-for-height chart, you would need to lose 10 to 20 pounds. Even a small Weight Loss can improve your health.

Slow and steady Weight Loss of no more than 1 pound per week is the safest way to lose weight. Very rapid Weight Loss can cause you to lose muscle rather than fat. Rapid Weight Loss also increases your risk of developing other problems, such as gallstones, gout, and nutrient deficiencies.

Making long-term changes in your eating and physical activity habits is the best way to lose weight and keep it off over time.

Eat Better

Whether you are trying to lose weight or maintain your weight, you should take a look at your eating habits and try to improve them. Try to eat a variety of foods, especially pasta, rice, bread, and other whole-grain foods. You should also eat plenty of fruits and vegetables. These foods will fill you up and are lower in calories than foods full of oils or fats.

Increase Physical Activity

Making physical activity a part of your daily life is an important way to help control your weight and lower your risk of health problems. Spend less time in activities that use little energy like watching television and playing video games and more time in physical activities. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in short spurts--10 minutes here, 20 minutes there--as long as it adds up to 30 minutes a day. Simple ways to become more physically active include walking to the store or taking the stairs instead of the elevator.

If you are not overweight but health problems related to obesity have a tendency to run in your family, it is important that you try to keep your weight steady. Genetics are at work here, I’m afraid, and if you have family members with weight-related health problems, you are more likely to develop them yourself.

Not sure of your risk of developing an obesity related health problem? Then do seek the advice of your family health team as soon as possible (whilst of course using WLR to help manage any weight problems).

Diet Tips :)

weeee:)

Diet Tips :)

Healthy Eating Plan Basics

Eating healthily isn't complicated once you know the basics. The Balance of Good Health will help you plan for a healthy diet.

Many people are unsure of what healthy eating means - not surprising when you consider the variety of, often conflicting, advice given. The following guidelines are based on the UK Government’s ‘Balance of Good Health’ and apply to most people over the age of 5. People under medical supervision or with special dietary requirements may have different needs and should check with their doctor. If you are trying to eat more healthily in order to lose weight, you'll also need to pay attention to calories.

The Balance of Good Health

Fruit & Vegetables

Eating healthily means at least 5 a day

This includes frozen, canned, dried and pure juices as well as fresh. Also included in this group are beans, including baked beans, pulses and lentils. The key for good health is to choose a wide variety - aiming for five different portions per day. A portion is approximately 80g, e.g. one medium apple or two medium plums.

Bread, Other Cereals & Potatoes

A healthy eating plan should include 5 portions daily

This group includes breakfast cereals, pasta, rice, noodles, oats and other cereals as well as bread and potatoes. You should aim to include at least one food from this group at each meal.

Milk & Dairy Foods

2-3 servings daily is the recommended healthy eating level

Milk, cheese, yoghurt and fromage frais are included in this group, but not butter, eggs and cream. Serving sizes in this group vary, depending on how concentrated the food is, e.g. 1 serving of milk is 200ml, a serving of yoghurt is 150g and a serving of cheese is 30g.

Meat Fish & Alternatives

2-3 servings daily, choose low fat if your healthy eating plan is for weight loss

This group includes eggs, poultry, and meat and fish products such as beefburgers and fishcakes. Some of these products can be high in fat - so it’s best to choose lower fat versions of products, and trim visible fat from meat and poultry. Alternatives are non-meat sources of protein such as nuts, tofu, mycoprotein, textured vegetable protein (TVP) and kidney beans.

Foods Containing Fat & Foods Containing Sugar

Eat in small quantities, 0-3 servings daily

These are foods high in fat and/or sugar. Butter, margarine, oil, mayonnaise, cream, crisps and fried foods are high in fat. Soft drinks, sweets and jam are high in sugar. Cakes, chocolate, biscuits, pastries and ice-cream are high in both. It is essential to include a small amount of fat in your diet, but most people need to eat less. The emphasis should be on unsaturated fat e.g. olive, sunflower and corn oil, rather than saturated fat which tends to come from animal products, cakes, biscuits and pastries.

Aerobic Exercise :)

weee.. wandi..

the student medtech, during their PE class...

Diet Tips :) Aerobic Exercise

What is aerobic exercise?

Also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic exercise makes the lungs work harder as the body’s need for oxygen is increased.

What are the benefits of aerobic exercise?

There are numerous benefits for health and general well being to be gained from regular cardiovascular exercise:

• Increased energy levels
• Reduced stress and improved mental health
  (due to the release of endorphins in the brain)
• Increased heart and lung efficiency
• Reduced blood pressure, resting heart rate and risk of stroke or heart attack.
  

Does aerobic exercise aid weight loss?

Weight is lost by creating a calorie deficit, burning more calories than you take in, so undertaking activities that burn large amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds.

For example, half an hour of low paced jogging can burn around 300 calories. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight, or alternatively it can earn you a bar of chocolate that you feel less guilty about eating.

Aerobic exercises: At home

It is not essential to join a gym or to go out in the middle of winter to get an aerobic workout. There are a number of exercises that you can do in the privacy of your own home.

The cheapest options being putting on your favourite CD and dancing around the living room or giving the house a vigorous clean.

There is also an ever increasing array of affordable home fitness products available, such as steps, skipping ropes (remember to put your breakables a safe distance away), rebounders (rebounding is considered by NASA to be the “most efficient and effective exercise yet devised by man”), dance mats that you can use with your games console and exercise videos so that you can workout with your favourite celebrity.

Aerobic exercises: Outdoors

Even taking a few extra brisk walks can be enough to improve fitness and receive the benefits of aerobic exercise, just as long as you are working hard enough that your heart rate is increased and you are breathing faster.

Running, jogging or going out for a bike ride when the weather’s nice are all good forms of aerobic exercise.
Pretty much any exercise is better than no exercise at all, however, team sports are often less effective for developing aerobic fitness as while they involve periods where large amounts of energy is expended, these are often surrounded by periods of activity where the heart rate is allowed to drop.

The real benefits of aerobic exercise come from constant movement.

Aerobic exercises: Down the gym

Your local gym will provide a wide variety of aerobic options, such as treadmills, cross trainers, exercise bikes, stairmasters, rowing and ski machines so that you can just switch on and get started with your workout. It can be a good idea to diversify between different machines and different speeds/levels of resistance as your body can get used to a certain routine and after a number of sessions the same routine will not work your heart and lungs as much as it once did.

For those who prefer to work out as part of a group, many gyms provide classes, such as various forms of dance, body pump, body combat and step aerobics with a trained instructor to ensure that you get the most out of your workout.

If you have access to a pool, swimming is also a very effective cardiovascular activity. As it is very low impact it is often suitable for people who have had injuries or problems with muscles or joints.

How often to train

For good cardiovascular fitness it is generally recommended to exercise 3 to 5 times a week and for 30-60 minutes, not including warming up at the start and cooling down at the end.

The main thing is to ensure that your heart and lungs are worked hard enough and for long enough to gain the benefits of aerobic exercise but not so long that you run the risk of injury. To check whether you are working out at the correct intensity, you should be out of breath but still capable of speaking.

It is important to start slowly. If you have been inactive for some time, don’t throw on your trainers and set off on a ten mile run.

If a half an hour session feels like too much, start with 10 minute sessions for the first week then increase that to 15 or 20 minute sessions the next week and so on until you feel comfortable exercising for longer.

Make sure that you listen to your body. It’s ok for muscles to be tired, but if they or your joints start to feel sore or breathing becomes uncomfortable slow down or stop to ensure that you are in a fit state for your next session.

Diet Tips :)

http://www.weightlossresources.co.uk/DIET/healthy_heart.htm

Have a Healthy Heart Diet

Gone are the days when a healthy heart diet meant filling up on tasteless, boring meals. The latest advice to help us lower the risk of heart disease actively encourages us to create meals with delicious, fresh ingredients like salmon, avocado, olive oil, oats, wholegrains and an array of fruit and vegetables.

Fortunately there are plenty of things you can do to help keep your heart healthy. And more often than not, looking at your diet – and losing weight if necessary – are the simplest changes you can make to help heart health.

What are the risk factors of heart disease?

The four major risk factors for heart disease are smoking, having high cholesterol, having high blood pressure and being physically inactive.

However, being overweight, diabetes, drinking too much alcohol, and having too much salt in our diet also increases the risk. A family history of heart disease is also a risk factor.

Bear in mind, our risk of heart disease depends on how many risk factors we have and how strong each individual risk factor is. Giving up smoking and taking more aerobic exercise are important first steps.

Many of the other risk factors – such as high cholesterol, high blood pressure, being overweight and having too much alcohol and salt – can all be improved by eating a healthier diet.

What's the importance of lowering cholesterol?

Cholesterol is a fatty material that’s made mainly in the liver. It’s an essential part of every cell and is the building block of many important steroid hormones. However, too much in the blood increases the risk of heart disease.

Cholesterol uses the body’s circulation as its transport system and travels around on vehicles made up of proteins. These combinations of cholesterol and protein are called lipoproteins and there are two main types – low density lipoproteins (LDL) and high density lipoproteins (HDL).

Bad Cholesterol

LDL transports cholesterol from the liver to the cells, where certain amounts are needed. However, any remaining cholesterol can be chemically changed (a process called oxidation) and taken up by the cells in the artery walls where it starts to build up – it’s this process that causes narrowing of the arteries or atherosclerosis. Consequently, high levels of LDL cholesterol increase the risk of heart disease – that’s why it’s sometimes called ‘bad’ cholesterol.

Good Cholesterol

In contrast, HDL carries excess cholesterol away from the arteries to the liver, where the body gets rid of it. As a result, high levels of HDL cholesterol are thought to protect against heart disease and so, are sometimes called ‘good’ cholesterol.

How do I find out my cholesterol levels?

Your blood cholesterol levels can be measured by a simple blood test. Your doctor will look at figures for your overall or total cholesterol level, plus figures for your LDL and HDL cholesterol. All these values are measured in units called millimols per litre of blood, usually shortened to mmol/l. Healthy levels are as follows:

• Total cholesterol – less than 5 mmol/l
• LDL cholesterol – less than 3 mmol/l
• HDL cholesterol – more than 1 mmol/l

How do I go about lowering cholesterol?

Your doctor may prescribe medication. However, it’s also important to look at your diet.

According to the British Heart Foundation eating a heart healthy diet can help to lower your cholesterol levels by between 5% and 10%. In most cases, the aim is to reduce your total cholesterol, particularly by lowering levels of LDL or ‘bad’ cholesterol. But it’s also important to raise levels of HDL or ‘good’ cholesterol.

In particular, losing weight is one of the most important things you can do to lower your cholesterol if you are overweight or obese. Better still, losing those excess pounds will also help to reduce other risk factors for heart disease such as high blood pressure and diabetes.

Overall, you should cut down on the total amount of fat you eat. For a healthy heart diet Weight Loss Resources recommends that no more than 30 percent of your daily calories come from fat.

This means if you have a daily calorie intake of 1,500 calories, you should have no more than 50g of fat; if your daily calorie allowance is 2,000 calories, you should have no more than 66g of fat a day. Fortunately, WLR does the maths for you – all you need to do is look at your Nutrition Profile in Food Diary to find out the maximum amount of fat you should have each day. (You can take a free trial of WLR's tools to see how it works.)

It’s important for heart health to make sure you’re eating the right types of fat, too. There are three main types of fat in food – saturates, monounsaturates and polyunsaturates. Most foods contain a mixture of these, but they are generally classified according to the type of fat found in the largest amount.

Saturates

Foods high in saturates include fatty meats, full-fat dairy products, butter, lard, cream, cheese and many processed and takeaway foods. These types of fats increase LDL or ‘bad’ cholesterol so it’s important to eat fewer of them.

Polyunsaturates

Good sources of polyunsaturates include pure vegetable oils and spreads such as sunflower, corn and soya oils and margarines and some vegetables. These types of fat help to lower LDL or ‘bad’ cholesterol. But they also lower HDL or ‘good’ cholesterol.

Monounsaturates

Good sources of monounsaturates include olive oil, rapeseed oil, avocados, nuts and seeds. These types of fats lower LDL or ‘bad’ cholesterol but they help to maintain levels of HDL or ‘good’ cholesterol.

Ultimately, as well as eating fewer fatty foods in your diet, it’s important to swap foods high in saturates for foods rich in unsaturates. It might sound complicated but in practice it’s simple – for example, if you really must fry, use a small amount of olive oil rather than butter!

What about foods that contain cholesterol?

A few foods such as liver, kidney, prawns and eggs do contain more dietary cholesterol than many other foods. However, thanks to research, we now know the cholesterol in food has little effect on our blood cholesterol levels – it’s saturated fat that has the biggest impact. Consequently, there’s no need to limit the amount of these foods you eat, unless your GP or a dietitian has specifically advised you to do this.

Do I need to worry about trans fats?

Trans fats have increasingly been in the news in the past few years. They tend to be found in foods that contain hydrogenated fats or hydrogenated vegetable oils and are thought to be as harmful to heart health as saturates. This means it’s a good idea to eat fewer foods that contain them.

Ironically, it’s the processing of pure vegetable oils – a good source of heart-friendly unsaturates – that creates harmful trans fats! During manufacturing, these liquid oils have hydrogen bubbled through them in a process called hydrogenation to improve their texture, flavour and shelf life. The resulting product is a more solid fat called hydrogenated fat or hydrogenated vegetable oil, which goes on to be used as an ingredient in many processed foods.

Currently, there are no legal requirements for food manufacturers to label trans fats on their products and few choose to do so. This means for now, you need to scour ingredients’ lists for hydrogenated fats or hydrogenated vegetable oils. If a product contains either, it will almost certainly contain trans fats, too – and the higher up the list the ingredient appears, the more trans fats the product will contain.

The good news is, eating fewer foods that contain trans fats not only helps to keep your heart healthy, but also helps shift those pounds. The reason: trans fats tend to be found in cakes, biscuits, margarines, takeaways, pastry, pies and fried foods – all foods that are also loaded with calories!

Are omega 3 fats really good for you?

Despite recent reports to the contrary, most health experts still believe omega 3 fats have an important part to play in a healthy heart diet.

• Omega 3 fats are a particular type of polyunsaturated fat that reduce the stickiness of blood, making it less likely to clot.
  
• Omega 3s also help to keep the heart beating regularly and protect the small arteries, which carry blood to the heart, from damage.
  
• Omega 3 fats help to lower levels of another type of fat found in the blood called triglycerides, high levels of which are linked with heart disease.

Our bodies can make omega 3 fats from foods like rapeseed oil, walnut oil and soya. However, oily fish such as salmon, sardines, mackerel, trout, fresh tuna, pilchards, kippers and herring are also packed with omega 3 fats. In fact, omega 3 fats are thought to be so important for our health that the Food Standards Agency recommends we should all eat at least one serving of oily fish each week.

What are triglycerides?

Triglycerides are another type of blood fat or blood lipid. Like high cholesterol, raised triglyceride levels in the blood can increase the risk of heart disease and stroke.

Being overweight or obese, having a high fat diet, drinking too much alcohol and not taking enough exercise can all contribute to high triglyceride levels. Usually, blood tests to measure cholesterol also measure triglyceride levels. Anything above 2mmol/l is considered high.

The good news is, a healthy heart diet that helps to reduce cholesterol will also help to reduce triglycerides – and should help you to lose weight at the same time.

How important is fibre?

Most fibre-rich foods are low in fat, which makes them a great choice for a healthy heart. But they’re also packed with vitamins, minerals and naturally occurring plant chemicals called phytochemicals.

When it comes to heart disease prevention – and other conditions such as cancer – it appears to be this whole package of fibre and nutrients that’s important. Indeed, there’s good evidence that eating a high fibre diet with more wholegrain foods such as wholemeal bread, brown rice and wholegrain breakfast cereals can help to prevent heart disease – one large study found that women who ate around three servings of wholegrain foods a day were 30 percent less likely to suffer from heart disease.

Furthermore, a particular type of fibre called soluble fibre may also help to lower blood cholesterol levels.

This type of fibre is found in some fruits, vegetables, oats, barley and pulses such as beans, lentils and peas – all low-fat foods that are also a great choice if you’re also trying to lose weight.

In particular, soluble fibre is thought to bind with cholesterol and prevent it from being reabsorbed into the bloodstream. This lowers the amount of cholesterol in the blood, therefore reducing the risk of heart disease.

Soluble fibre also forms a gel in the intestine, which is thought to slow down the digestion and absorption of carbohydrates. This helps to keep blood sugar levels steady, preventing carb cravings that leave many of us reaching for sugary snacks that are also often combined with fat – we’re talking biscuits, chocolate, toast and jam, muffins, doughnuts!

How do fruit and vegetables help?

Most fruit and vegetables are low in fat and high in fibre – both of which are important for a healthy heart diet. But fruit and veg are also packed with antioxidants, which help to protect against heart disease.

Antioxidant vitamins such as beta-carotene and vitamins C and E work their magic by ‘mopping up’ harmful free radicals, which can cause oxidation of LDL cholesterol – a problem that potentially speed up the process of the narrowing of arteries.

In addition, many fruit and vegetables are also good sources of naturally occurring plant chemicals such as flavonoids, which act as powerful antioxidants. No doubt you’ve heard it before, but health experts recommend eating five servings of different fruit and veg every day – and the more colours you go for, the greater the variety of nutrients you’ll get!

Is soya good for heart health?

Eating more soya – a good source of both soluble fibre and isoflavones (from the flavonoid family) – may help to protect against heart disease.

Studies show that including 25g of soya protein each day as part of a diet low in saturates can help lower both total cholesterol and LDL or ‘bad’ cholesterol. You can get this amount of soya protein by drinking around three glasses of soya milk a day, but make sure you choose unsweetened varieties. There are also many soya desserts, yogurt alternatives and creams available but always check the nutrition information first as they may be higher in calories than you’d expect.

Do products like Flora ProActiv and Benecol that claim to lower cholesterol really work?

There’s evidence that products containing plant sterols and stanols reduce the absorption of cholesterol from the gut and so lower blood cholesterol levels as a result. However, it’s worth bearing in mind that these products are often expensive.

They’re also not a substitute for a healthy diet - even if you choose to have margarines, milks, yogurts or drinks that are enriched with plant sterols, you still need to eat a healthy diet to reduce your risk of heart disease. And if you’re trying to lose weight, it’s also worth checking out the calories before filling your shopping trolley with them.

What's the problem with salt?

High blood pressure is a risk factor for heart disease so it’s important to keep it under control. In fact, research shows that people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.

As well as losing weight, one of the most important things you can do is eat fewer salty foods and avoid adding salt to dishes when cooking or eating them. This is because salt contains sodium – and it’s high intakes of this that raise blood pressure.

Most people in the UK eat too much salt. As a guideline, the Food Standards Agency recommends we should each have less than 6g of salt a day.

To meet this target most of us need to cut down on salty foods, which include ketchup, pickles, crisps, ready meals, takeaways, processed meats such as ham, bacon and burgers, pastry products, pizza, canned soups, ready-made cooking sauces and canned fish in brine. The good news is, these are often low in essential nutrients but high in calories and so won’t help you shift those pounds. Foods like bread, breakfast cereals and cheese can also be packed with salt although they usually contain good amounts of vitamins and minerals, too.

Unfortunately, not all foods are labelled with values for salt and so you need to do the maths. As a guideline, simply multiply the value for sodium by 2.5.

Is alcohol good or bad for a healthy heart?

According to the British Heart Foundation, drinking no more than one or two units of alcohol a day is thought to help protect against heart disease – but only in men over the age of 40 and postmenopausal women! Meanwhile, alcohol also helps to raise HDL or ‘good’ cholesterol and may reduce the stickiness of the blood.

However, people who persistently exceed sensible drinking limits – that’s a maximum of three units a day for women and four units a day for men – are more likely to suffer from risk factors associated with heart disease such as high blood pressure. Binge drinking can also cause abnormal heart rhythms and regular heavy drinking may lead to an enlargement of the heart.

While some research has suggested red wine is the most beneficial alcoholic tipple for heart health, this is still not conclusive. Indeed, it’s now thought that small amounts of any alcohol are associated with a lower risk of heart disease.

However, it’s worth bearing in mind that most experts agree that eating a healthy diet, stopping smoking and being more active are likely to have a far greater benefit to heart health than drinking small amounts of alcohol.

Meanwhile, it’s worth remembering that alcohol contains calories but little else in the way of nutrients. Therefore, drinking large amounts won’t help your waistline!