The Amazing Health Benefits of Kiwi Fruit: A Must-Read
Health Benefits of Kiwi Fruit : Kiwi fruit comes with a lot of benefits that include enhanced nutrition, improved weight management, greater mental clarity and improved vascular function. It is also good for your heart, it is loaded with antioxidants, flavonoids and polyphenols that fight free radicals and lower blood pressure.
The fruit can be consumed raw or cooked. They are known to be a super food and work wonders for the liver, stomach, blood sugar control and to keep your liver healthy. The pulp of the fruit can be taken as a laxative.Kiwi is high in vitamin C and potassium which keep you healthy and strong. It helps to improve brain function and reduce inflammation.
The fiber from the kiwi helps to increase bowel movement and prevent constipation. It can also reduce cholesterol.
The consumption of kiwi can help to reduce the amount of toxins in your body. The vitamin C and potassium present in the fruit can be a great addition to any workout routine as it can increase energy levels.
How to use
You can make juice from it by adding a little bit of fresh or frozen fruit, or add it to a smoothie. You can also add it to sweet treats such as shakes or muffins.
How to prepare
Mix 1 cup of frozen kiwi with a little bit of water to extract juice. You can also add one to two tablespoons of lemon juice in the juice.
You can also add a little bit of apple juice or pineapple juice in the same quantity of frozen kiwi to get a bit of apple flavor as well.
How to make an Easy and Yummy Kiwi Ice Cream
Ingredients
3 cups of kiwi fruit
½ cup of light or dark brown sugar
1 tablespoon of vanilla extract
3 tablespoons of milk
2 tablespoons of ice cream
How to make kiwi ice cream
Whisk together the milk and vanilla extract in a bowl.
Add the kiwi fruit, brown sugar, and brown rice syrup to the bowl.
Stir to combine.
Pour the mixture into a plastic container.
Freeze for a few hours or overnight, until the mixture becomes icy and thick.
Add ice cream to make a dairy-free ice cream.
Cool the mixture completely and serve.
Notes
Ingredients are the same as above.
You can substitute the brown sugar with date syrup or maple syrup.
Whip the egg whites with a splash of cream, lemon juice and vanilla to lighten them up.
Nutrition Facts Serving Size (oz/250ml) Amount Per Serving Calories 206 Calories from Fat 90 % Daily Value* Total Fat 10g 15% Saturated Fat 4g 20% Polyunsaturated Fat 1g Monounsaturated Fat 1g Sodium 235mg 8% Potassium 176mg 4% Total Carbohydrate 26g 9% Dietary Fiber 4g 16% Sugars 5g Protein 6g 12% Vitamin A 12.5% Vitamin C 8.4% Calcium 6.1% Iron 4.7% * Percent Daily Values are based on a 2000 calorie diet.
Added nutritional value
A new study carried out on fruit flies by researchers from the University of Queensland showed that kiwi fruit has 20 times more potassium than bananas. It is also great for your cardiovascular health and for regulating blood pressure.
Kiwi fruit is the perfect healthy snack or dessert to keep you hydrated all day long. In fact, it has almost three times the amount of vitamin C than oranges and almost twice the amount of fiber than pears.
Instead of eating a handful of dried fruit every day, you can replace them with kiwi fruit, as the latter will save you from the intake of hundreds of calories.
The study also showed that the sugar from kiwi fruit is much healthier. You don’t have to worry about the sugar levels of kiwi fruit as it doesn’t have any added sugars.
Health Benefits of Kiwi Fruit
On the other hand, kiwi fruit also helps in increasing immunity, improves brain function and promotes weight loss. Also, this fruit is extremely rich in vitamins B1, B2, B3, B5, B6, vitamin E and C.
The vitamin C content in kiwi fruit helps in your body’s production of collagen, which promotes healthy skin. It also keeps your eyesight in good shape.
However, one shouldn’t consume large amounts of kiwi fruit at one go, as it is high in fructose, which could lead to blood sugar and blood pressure issues.ou could enjoy kiwi fruit without using the peel or the inner part of the fruit. While you’re enjoying the flavour of kiwi, just take out the seeds and peel away the skin.
What is more, kiwi is considered to be an aphrodisiac. This could be the reason why the fruit is more popular among women than men. This is because the male hormones that come into play when a person is in the mood could be high when you’re eating kiwi.You can either enjoy kiwi fruit with your meal or simply as an after-dinner snack.Fruits rich in vitamin A, such as oranges and strawberries, can damage your teeth due to their high acid content. On the other hand, kiwi fruit has absolutely no acid and can actually prevent tooth decay and gingivitis.
When consumed, kiwi fruit also helps in clearing away fatty tissue from your body.
Kiwi has extremely high levels of potassium content, which makes it an ideal fruit to have on a regular basis. The presence of potassium is vital for people looking to reduce the strain on their heart in old age. To make a healthy heart strong, you need the presence of as much potassium as possible, and kiwi is a perfect source of the mineral.
Furthermore, kiwi fruit contains flavonoids and polyphenols. These are antioxidant compounds, which play a crucial role in regulating the body's cholesterol levels.
Kiwi fruit contains high levels of vitamin C and antioxidants, such as flavonoids and polyphenols, that boost your liver function. Kiwi fruit is also high in vitamin A, vitamin K, vitamin B6, and folic acid.
An Excellent Source Of Vitamin A
Vitamin A is an important nutrient for people seeking to maintain optimal eye health and growth of baby's teeth. Apart from improving eyesight, vitamin A also supports the absorption of calcium, which is essential for the development of bones.
In addition to that, vitamin A also supports the development of the immune system, which is crucial for eliminating infections. Apart from these, it also supports the proper functioning of your brain and blood sugar levels, in case you suffer from diabetes.
There are certain foods that you should definitely avoid when you're having a heart attack.
These are foods that are high in fat, salt, cholesterol and trans fats, and should be avoided until you've had a chance to see your doctor and get the all-clear from your physician.
Fish – particularly oily fish, e.g. salmon, mackerel, herring, sardines
Many of the main dietary triggers for heart disease – high fat intake, high cholesterol, salt, and sugar – can also be a major risk factor for heart attacks. Eat foods rich in omega-3 fatty acids, such as oily fish like salmon, mackerel, herring, sardines, and tuna, as well as oily fish eggs, such as herring, mackerel, and sardines. Limit your intake of canned fish, though, as they tend to have high levels of mercury. Broccoli and cauliflower
The cruciferous vegetables are packed with phytochemicals that may be harmful to your heart. You should limit your intake of these cruciferous vegetables to twice a week. If you're cooking broccoli, cauliflower, and cabbage, steam rather than boil them, and add extra vinegar to your recipe. Grains and rice
High intakes of refined grains and rice can be a major contributor to your high blood pressure, high cholesterol, and diabetes risk. Instead of white rice, have brown rice, quinoa, or buckwheat (einkorn) rice.
Incorporate plenty of fibre-rich vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, and kale into your diet to help reduce your risk of cardiovascular disease. Red wine
This goes without saying: it's in the Bible – but while it's nice to enjoy a drink in moderation, too much red wine is not good for your heart.
Women who drink red wine at least twice a week, or even more frequently, have twice the risk of developing heart disease as those who drink one glass or less. Low-fat dairy
You've probably heard that eating a lot of fat is bad for your heart. But consuming too much fat is not the cause of heart disease, rather, it's what you replace it with.
You want to replace saturated fat with monounsaturated fat. Monounsaturated fat is the same as polyunsaturated fat in your diet. It's found in olive oil, avocados, sunflower seeds, nuts, and seeds.
Replacing saturated fats with monounsaturated fats can help lower your LDL cholesterol and improve your cardiovascular health. Green tea
Some research has shown that green tea may help lower your risk of heart disease. But while it's certainly possible, no definitive studies have been conducted to back up this claim. If you enjoy a cup of green tea in the morning, go for it, but don't give it up completely just yet.
Except in rare cases, smoking is harmful to your heart. And, of course, not everyone who smokes has a heart attack, so the risk is highest in smokers. In many cases, smoking actually worsens your cardiovascular health.
Smoking causes heart disease, coronary heart disease, lung cancer, kidney disease and strokes.
If you want to reduce your risk of heart disease, quit smoking. Also, limit your alcohol intake – excessive alcohol consumption has been shown to increase your heart disease risk.
Clothes-munching and tight-fitting clothes
Excess belly fat can push your liver up to the abdominal area, which can cause your liver to become enlarged and put you at greater risk of developing fatty liver disease.
Your waist size can impact your risk of heart disease.
Seek the advice of a medical professional before altering your diet or the way you exercise in any way.
Eating too many saturated fats
If you want to be heart-healthy, you need to make sure you don't eat too much saturated fat. The link between saturated fats and heart disease is well-known, and this is true for most of the fat that you eat – from animal products such as beef, lamb and pork, as well as cheese, butter, and full-fat dairy.
However, eating foods like nuts, seeds, and avocados can help you lose weight and feel more energized. Avoid trans fats.
Eat more fruits and vegetables to get the most nutrients from your food.
Limit your intake of dairy products to three servings or less a week. Paleo diet
Many people think that the Paleo diet is bad for the heart because it's based on a diet that some have called the most restrictive, unhealthy diet of all time. However, the Paleo diet is not a diet at all, but a way of eating that can lead to healthy, long-lasting weight loss.
The Paleo diet uses protein and vegetables to replace the types of starches and foods that typically go into a person's meal. Meat, fish, eggs and nuts are some examples of protein that the Paleo diet emphasizes. A person eating a Paleo diet may choose some dairy products as a comfort food.
You can follow the Paleo diet as long as you consume enough calories. Some popular Paleo diet foods include meat, fish, eggs, avocado, nuts, seeds, and vegetables.
Avoid grains, sugar, and legumes. Know your cholesterol levels
The best way to prevent heart disease is to get your cholesterol levels checked regularly. When levels are high, it can mean a person has heart disease, so it's important to know what yours are so you can get it checked out if needed.
It's also important to be aware of your health risks for heart disease in other areas, like diabetes, high blood pressure, sleep apnea, and obesity. Know the warning signs of a heart attack.
If you have any symptoms of a heart attack, call your doctor right away and make an appointment for them to take an initial evaluation.
When you do have a heart attack, it's important to call 911 immediately. Notifying the emergency personnel of what's happening will help save your life and reduce medical costs.
Dr. Kelly Arps, a professor and chair of pulmonary and critical care at the Johns Hopkins University School of Medicine, said that while high-fat foods and sodas often go hand in hand with heart disease, the importance of these heart-healthy foods cannot be overlooked.
“It's the sodium content that's really the main culprit,” she told CBS News.
Glycemic index, which is based on the sugar level and shape of the carbohydrates in a food, also can be a problem, she said. “High-glycemic index carbs can spike blood sugar more than regular carbs, and this can contribute to your risk of diabetes.”
“Bad fats” such as hydrogenated oils, margarine, butter and lard should be eaten sparingly, as these oils increase cholesterol levels and overall risk of heart disease, according to the American Heart Association (AHA).
In general, “avoid eating things that have saturated fat,” said Arps.
Lard should be avoided if you're at high risk for heart disease, as lard is more unhealthy than other saturated fats, according to the AHA. “Saturated fats don't appear to raise the LDL (bad cholesterol) like other fats, so there's less risk of heart disease for those individuals,” it says.
Saturated fat is found in animal products, including red meat, butter and other types of meat. You should limit consumption of these foods, according to the AHA, especially for those who have heart disease risk factors.
Sodium should also be avoided, as it can increase the risk of high blood pressure, Arps said. When cutting back on sodium, look for low-sodium varieties of meat, she said, as well as reduced-sodium versions of the pasta, bread and other grains you typically eat.
Foods with a high glycemic index, including grains, bread, and pasta, can lead to a blood sugar spike, and trigger insulin production, according to the AHA. Eating foods with high glycemic index can increase your blood sugar more than a regular meal, which can lead to inflammation and increases your risk of heart disease.
Fruits and vegetables, which have low glycemic index, have a “lower insulin response and less damage to your cells,” she said. They are also low in calories and a good source of fiber.
Research shows that people who eat a healthy diet tend to weigh less, exercise more, have lower levels of cholesterol and blood pressure, and lower risks of obesity and cardiovascular disease, according to the AHA.
More about the heart
The exact cause of heart disease is unknown, but factors like a poor diet, smoking, high blood pressure, high cholesterol, lack of physical activity, high blood sugar, and the use of certain medications are all thought to contribute to the risk of heart disease.
For these reasons, she recommended keeping blood sugar levels under control. One strategy to control high blood sugar is eating a low glycemic index diet,” she said.
It's important to keep a food journal to check for trends over time, especially as you keep on making healthier lifestyle changes. That way, if you start to feel like you're going up and down, you know whether it's because of changing your diet, or whether you're not getting enough physical activity, or whether you're not sleeping well. There are lots of reasons that one might feel like they're on an up or down trajectory,” Arps said.
And don't be intimidated by the number on the scale, she said. “If you can't see it, that doesn't mean you're not losing weight.””
Most foods are in some way related to heart health, according to Arps. “You have to really look at the nutrition label. You have to look at all the different components, and then you have to assess whether the number on the label is going up, or down,” she said.
If you don't see a change, “I'd definitely be a little bit more concerned,” she said. “But if you're seeing an improvement, you can be really, really proud of yourself.”
Studies indicate that eating more fruits can result in breast milk that contains more nutrients such as vitamin C, phytonutrients, and other polyphenols, as well as fewer toxins. However, breastfeeding mothers shouldn’t consume high-carb or high-fat fruits.
Hydrogenated oils and other trans fats can be harmful to the baby’s developing digestive system. While they aren’t explicitly forbidden in breastfeeding guidelines, breastfeeding mothers are advised not to eat foods that have them listed on the ingredient label.
For instance, orange juice, which is often thought to be a healthy option for nursing mothers, is very high in sugar and calories. Avoid beverages that are high in sugar and calories.
What kinds of dairy products should you drink?
Dairy products are another rich source of calories and nutrients, but women may need to watch their intake.
The amount of calories a nursing mom consumes can rise more quickly than with a non-nursing mother. This may be because a breastfed baby needs more calories per day than a bottle-fed baby.
While the milk in cows’ udders typically contains about 10% of the calories of breast milk, there can also be extra protein in the milk. Therefore, nursing moms should not drink milk unless they are advised by a doctor.
Breastfeeding mothers should aim to limit their intake of high-fat, salty, and sugary foods.
Vitamins and minerals
Women need to ensure they are getting enough vitamins and minerals. Women need to ensure they are getting enough vitamins and minerals.
While most sources of protein and vitamins are free of artificial additives, there are some nutrients that are better available only with processed and fast foods.
The nutrients that are best to consume in moderation include:
Vitamin B12. The B vitamin plays a role in blood and nerve function, and is found in dairy products. In pregnancy, B12 levels decrease, but not as drastically as vitamin B6 and vitamin C. Some people can build up their levels of B12 after they have given birth.
The B vitamin plays a role in blood and nerve function, and is found in dairy products. In pregnancy, B12 levels decrease, but not as drastically as vitamin B6 and vitamin C. Some people can build up their levels of B12 after they have given birth. Vitamin A. Vitamin A supports the healthy development of babies, particularly their eyes. It is also needed for maintaining skin, building new bones, and repairing tissue. A deficiency in vitamin A can affect both mothers and babies.
Vitamin A supports the healthy development of babies, particularly their eyes. It is also needed for maintaining skin, building new bones, and repairing tissue. A deficiency in vitamin A can affect both mothers and babies. Zinc. Zinc is necessary for the production of proteins. When pregnant, levels of zinc drop. Some research suggests that zinc deficiency could increase a mother's risk of having a premature baby.
Some research suggests that zinc deficiency could increase a mother's risk of having a premature baby. B-6. B vitamins are essential for cell respiration and energy production, as well as for converting amino acids in the body. They are found naturally in many foods, including fruits, vegetables, and nuts. In pregnancy, women are recommended to eat enough vitamin B6 to support fetal growth.
B vitamins are essential for cell respiration and energy production, as well as for converting amino acids in the body. They are found naturally in many foods, including fruits, vegetables, and nuts. In pregnancy, women are recommended to eat enough vitamin B6 to support fetal growth. Folic acid. Folic acid is necessary to develop a baby's brain, eyes, and spine, as well as for maintaining healthy bones.
Foods rich in folic acid include:
green leafy vegetables
lentils
legumes
beans
lentil and black bean soup
poultry
stew
Lean meats and poultry are also good sources of protein, and are usually less processed and contain less saturated fat than many foods.
Consumption of extra calories
Some types of extra food are known to increase the calories in a person's diet. These include:
A mother's Diet is the single most important factor in how her body uses nutrients and energy, and how much energy it produces. A mother's diet is the single most important factor in how her body uses nutrients and energy, and how much energy it produces.
Soy is also an excellent source of protein during pregnancy, as it contains all nine of the essential amino acids.
The American College of Obstetricians and Gynecologists recommends that a person should eat an extra 400 calories a day during pregnancy to help with proper growth. The reason for this is that a person's body stores pregnancy-specific nutrients for a longer period of time than it does for non-pregnant people.
To help a person gain weight, they may wish to eat:
A pregnant woman should consume enough dietary fat to maintain good cholesterol levels, as many vegetable fats are high in saturated fat. A pregnant woman should consume enough dietary fat to maintain good cholesterol levels, as many vegetable fats are high in saturated fat.
Before pregnancy, a person may wish to be sure to eat a high-quality protein diet.
This involves consuming sufficient protein to ensure growth and development of the body. Generally, this would include:
eggs
chicken
salmon
fish
beef
animal protein, such as meat, poultry, fish, and milk
According to the Institute of Medicine, a woman's recommended diet should be at least 55 grams of protein per day. In a woman who is 20 years old, the guidelines state that the adequate protein intake for weight maintenance is 6.4 ounces (170 grams) of meat, fish, or eggs daily. The ideal number of servings of each food is listed below.
Protein intake for women in their 20s Women over age 20 2.4 – 5 ounces (80 – 140 grams) of meat, poultry, or fish daily 1.5 – 2.8 ounces (50 – 100 grams) of meat, poultry, or fish each additional day Source: Institute of Medicine
Protein intake for women in their 30s Women over age 30 3 – 5 ounces (80 – 140 grams) of meat, poultry, or fish daily 1.5 – 2.8 ounces (50 – 100 grams) of meat, poultry, or fish each additional day Source: Institute of Medicine
Protein intake for women in their 40s Women over age 40 2 – 3 ounces (70 – 130 grams) of meat, poultry, or fish daily 1.5 – 2.8 ounces (50 – 100 grams) of meat, poultry, or fish each additional day Source: Institute of Medicine
Protein intake for women in their 50s Women over age 50 2 – 3 ounces (70 – 130 grams) of meat, poultry, or fish daily 1.5 – 2.8 ounces (50 – 100 grams) of meat, poultry, or fish each additional day Source: Institute of Medicine
Women should be sure to also consume enough dietary fat to maintain good cholesterol levels.
This could be beneficial for the baby, as cholesterol in the blood may affect the baby's brain development.
Before pregnancy
During pregnancy, people should consume good quality proteins and good fats, such as avocados and nuts, to ensure proper development.
Certain vegetables, such as dark leafy greens and lentils, are also high in protein and low in fat, which makes them beneficial during pregnancy.
According to the Institute of Medicine, a woman's recommended intake for protein is 2.8 – 5.5 ounces (80 – 180 grams) of meat, poultry, or fish a day. For additional protein needs, some people may need to increase their intake by 2 – 3 ounces a day.
Protein intake during pregnancy varies from person to person. The recommended intake is calculated as the ideal amount based on body weight.
Foods that people can eat while they are pregnant include:
Beans
Beans, especially chickpeas, are very low in calories and high in protein and fiber.
Legumes contain proteins that are not digestible by the human body. Therefore, the bodies cannot fully absorb the nutrients, and they are absorbed into the bloodstream. This helps to reduce bloating and gas.
Legumes are especially healthy for women who are expecting.
Legumes such as black beans, kidney beans, and chickpeas are very low in calories and high in protein and fiber. Legumes such as black beans, kidney beans, and chickpeas are very low in calories and high in protein and fiber.
High-fiber legumes can help control hunger, so many women eat legumes regularly to help manage weight during pregnancy.
Mushrooms are another great source of protein and fiber. Eating mushrooms may help boost energy levels and reduce stress.
Foods that contain mushrooms include:
Cleveland fungi
porcini mushrooms
whole button mushrooms
russet potatoes
scallions
kale
broccoli
asparagus
broccoli
spinach
Basil
Basil has been a culinary favorite for centuries, due to the herb's beautiful color, taste, and health benefits.
The leaves of the basil plant contain significant amounts of vitamin C. This vitamin is vital for the maintenance of the immune system, and its presence may reduce stress, improve overall mood, and increase levels of serotonin in the body.
Foods rich in vitamin C include:
red bell peppers
red onions
avocados
avocado
pineapple
cantaloupe
orange
onions
lemon
Jams, preserves, and marmalades
Jams, preserves, and marmalades are traditionally high in sugar, so they should be eaten in moderation during pregnancy.
Foods such as berries, oranges, melons, and tomatoes may also be high in sugar and can add to the amount of fructose a person ingests.
However, these foods are considered to be better than high-fructose corn syrup, which contains large amounts of both carbohydrates and fructose.
Potatoes are a nutrient-dense food, and they are a low-calorie vegetable.
Women who are expecting are recommended to consume between 2.4 and 3.2 ounces (70 – 105 grams) of carbohydrates per day. The highest consumption is recommended during the first trimester, when women are building their blood sugar levels.
The legumes group includes soybeans, peanuts, lentils, and peas. These foods are high in protein, fiber, and B vitamins.
If a person is expecting and their doctors advise they eat more protein, legumes may be an excellent choice.
Legumes rich in protein include:
peas
lentils
sesame beans
beans and lentils
Water
Water is essential for many parts of the body, including the digestive system and the endocrine system. This is because the body needs water to balance the body's pH levels, and an alkaline or acidic pH can make the body sick.
People who are pregnant and plan on eating some or all of their food pre-made may need to choose a food that does not have a lot of acid in it.
While many people avoid sugar, it is a critical source of energy for the body. Sugars also keep the body's pH level stable, which helps protect against many illnesses.
While some people may associate sugar with eating too much, a higher amount of sugar may be beneficial.
Pregnancy requires consuming high-protein and low-carbohydrate foods to prevent weight gain, which could have negative implications on a fetus's growth and development.
Non-alcoholic beverages
Non-alcoholic beverages are high in nutrients, are calorie-free, and may help to keep the woman's body hydrated.
It is essential to consume plenty of fluids throughout pregnancy. Women should try to drink at least 6 to 8 glasses (2 liters) of fluids per day.
Protein from sources such as nuts and lean meats may be beneficial. Examples of these are:
nuts
meat and fish
turkey
Beans
Beans are high in protein, calcium, and iron, and they also contain B vitamins. Beans are high in protein, calcium, and iron, and they also contain B vitamins.
Beans are a rich source of protein. According to the United States Department of Agriculture, each 1 cup (250 mL) serving contains:
147 calories
6 grams of protein
16 grams of fiber
18 grams of total fat
The EPA and DHA found in fish provide the body with DHA, which may improve brain development in the fetus.
Beans are a good source of protein, fiber, and vitamin B-6, which plays an important role in the immune system.
Iron
Iron is an essential mineral, as it is vital for the development of a healthy immune system. The best source of iron for pregnant women is red meat, as it has high levels of this essential mineral.
Beans are a great source of iron, as they also contain large amounts of dietary fiber.
Water
Water is the most important nutrient for a woman's body. The more water a woman drinks, the less likely she is to get dehydrated, which is a common cause of exhaustion and pregnancy-related sicknesses.
Although it is safe to drink 1.5 to 2 liters (1 to 1.5 pints) of water daily, the pregnant woman should avoid drinking more than this. Dehydration can lead to pregnancy-related problems, such as:
Women should continue drinking water throughout their pregnancy to keep hydrated, and do not need to limit their intake.
Dairy
Dairy products, such as milk and cheese, contain calcium and other nutrients that are essential for a growing fetus.
Other dairy products include:
yogurt
butter
softened cheese
cream
cured or hardened cheeses
The U.S. Department of Agriculture's (USDA) Food Guide for Americans recommends that pregnant women consume one cup (250 mL) of low-fat or non-fat milk per day.
Dairy products can contain harmful bacteria and pesticides, however. So, it is essential to eat yogurt made without any added sugars or preservatives and check the label to see if the food is milk- or egg-free.
Rice
Many people mistakenly believe that rice will make them gain weight. Rice does contain small amounts of protein, iron, and zinc. However, consuming large amounts of rice can be bad for pregnant women.
Some research has found that mothers who consume large amounts of rice during pregnancy have a child with low birth weight.
Women who eat large amounts of rice, including those who are pregnant, can still enjoy this food as part of a healthy, balanced diet. But pregnant women should still limit their consumption of rice as much as possible.
The USDA's Food Guide for Americans recommends that pregnant women eat no more than 3 ounces (85 g) of cooked, brown or wild rice per day.
Legumes
Legumes such as lentils, beans, and peanuts may also be good for women during pregnancy. Legumes are high in protein and are an excellent source of nutrients for pregnant women.
A 2013 study showed that pregnant women who ate more legumes during pregnancy were less likely to have high blood pressure or gestational diabetes.
Legumes contain high levels of protein, iron, zinc, and vitamin B-6.
Some types of legumes may also help reduce the risk of miscarriage and gestational diabetes.
Some legumes that are good choices for pregnant women include:
beans
peas
quinoa
lentils
Sprouted pulses such as black beans, lentils, and peas are also a good source of protein.
Nuts and seeds
Many nuts and seeds are high in protein, and they are also a good source of:
B vitamins
fiber
vitamin E
nutrients that are known to reduce the risk of diabetes
Nuts and seeds can contain germs and bacteria that may be harmful to a pregnant woman.
To avoid these health risks, women should only eat nuts and seeds that have been properly washed and dried before consuming.
Sugar-sweetened drinks
Sugar-sweetened beverages, such as soft drinks, have no nutritional value. The U.S. Department of Agriculture (USDA) recommends that pregnant women eat no more than 100 calories (5.3 g) of sugar per day.
The health effects of sugar-sweetened beverages are more complicated, but consuming these drinks during pregnancy is believed to increase the risk of gestational diabetes. This form of diabetes is associated with a large baby and weight gain during pregnancy.
Limit or avoid sugary beverages, such as soft drinks, sports drinks, and juices.
Processed meats
Healthful, lean meats are an excellent source of protein and healthy fats. But, studies have linked processed meats, such as:
However, the evidence is conflicting, and more research is required before these claims can be made.
The American College of Obstetricians and Gynecologists recommend that women reduce or avoid processed meats, but they should continue to eat meat in moderation, since meat is a good source of vitamin B12, which pregnant women need.
Other high-protein foods
Protein is an essential nutrient for a healthy pregnancy. While most of the protein in the US is animal-based, diets rich in plant-based proteins have been associated with a decreased risk of pregnancy complications.
Foods rich in protein include:
nuts
beans
legumes
other soy foods
yogurt
Vegetables
Vegetables contain vitamins and minerals that are vital for a healthy pregnancy. A 2014 study showed that women who ate more veggies during pregnancy had fewer health complications.
Beans, lentils, chickpeas, and split peas are all good sources of protein and nutrients that will benefit a woman's health during pregnancy.
Keep in mind that diets high in protein may increase the risk of gestational diabetes and other pregnancy complications. Women should consult with their doctor before including these foods in their diets.
Foods to avoid
There are a few foods that pregnant women should avoid while pregnant. These foods may cause health complications for the mother or the fetus. These foods should be avoided during pregnancy:
processed meat
alcohol
cholesterol
sugars, including added sugar
sugar alcohols
Trans fats
Trans fats occur in foods such as:
fried foods
margarine
cooking oils
butter
lard
vegetable shortening
In a recent review of four studies, researchers reported a risk of gestational diabetes associated with trans fats.
However, a 2014 study reported that cooking oils high in trans fats had no effect on the risk of gestational diabetes.
Dairy products
High amounts of dairy consumption are associated with an increased risk of gestational diabetes. High amounts of dairy consumption are associated with an increased risk of gestational diabetes.
Dairy consumption is linked to an increased risk of gestational diabetes. Women should eat dairy products, but they should limit these foods during pregnancy.
Dairy products, such as:
yogurt
butter
buttermilk
soft cheeses
milk
cheese
Avoid full-fat dairy products, such as:
soft cheese, such as Swiss
Pregnant women should avoid these foods during pregnancy. They should avoid these foods at all costs:
cream
cheese curds
heavy cream
stilton
liver
mozzarella
pizza dough
cheese pizza
cream cheese
“feta”
butter
margarine
dairy cheese
sour cream
Cheeses with animal rennet, such as:
trout
lamb
gogurt
B12 supplements
A 2018 review of a number of studies found a link between vitamin B12 deficiency and gestational diabetes.
B12 is necessary for many body processes, and some studies have linked a shortage of B12 during pregnancy to high blood sugar levels, preterm birth, and gestational diabetes.
When women do not consume enough B12, their bodies will absorb the remaining B12 from their diet. This can lead to issues, including bone damage, kidney damage, and anemia.
Women are recommended to take a vitamin B12 supplement of at least 4 mcg (micrograms) per day during pregnancy. This amount is the amount needed for most adults.
Women who are pregnant may need to take more B12 supplements, depending on their body mass index (BMI).
B12 supplements contain methyltetrahydrofolate, which forms B12 in the body. According to the American Pregnancy Association (APA), women with a BMI above 25 years old should take a supplement.
Women should monitor their blood sugar levels regularly during pregnancy. Health care providers can provide these measurements, which can help to keep a woman aware of how her body responds to blood sugar levels.
A healthy diet and proper monitoring will go a long way toward keeping blood sugar levels under control.
While it is always important to consult a doctor about potential risks, many common pregnancy side effects can be managed effectively by adjusting a woman's diet and by managing her blood sugar levels.
Women who are pregnant or planning pregnancy should aim to eat a balanced diet with a variety of fruits and vegetables. This can help to ensure a healthy pregnancy and to avoid gestational diabetes.
Early or spontaneous labor, complications, and delivery are possible complications of gestational diabetes. Early or spontaneous labor, complications, and delivery are possible complications of gestational diabetes.
However, some of these complications can be avoided by avoiding these foods during pregnancy:
processed meats
alcohol
beans
Chronic high blood sugar levels in pregnancy can also result in preterm birth, a birth that comes too early in the pregnancy and puts the baby at risk of medical problems.
However, according to the Centers for Disease Control and Prevention (CDC), a birth at full-term is considered normal by the CDC.
A woman's risk of gestational diabetes increases with age. As such, older women should consider eating a healthy, balanced diet and maintaining a healthy weight.
Women with diabetes or a history of gestational diabetes are advised to talk to their doctors about their medications and about how they should prepare for a pregnancy.
Women with the following conditions are also at an increased risk of gestational diabetes:
diabetes mellitus
jaundice
a blood clot
high blood pressure
preeclampsia
endometriosis
enlarged uterus
severe nausea
Eating a well-balanced diet and maintaining a healthy weight can help reduce the risk of gestational diabetes. The following are some tips to reduce the risk:
Treating gestational diabetes is possible, but it is recommended that a doctor considers other options first.
A doctor may prescribe medications to reduce a woman's blood sugar levels. Depending on the extent of gestational diabetes, a doctor may also recommend a healthy diet, monitoring her blood sugar levels, and exercising.
Although gestational diabetes is common, most women can treat it successfully. For some women, treatment may be permanent.
Prevention may help reduce the risk of gestational diabetes. Making small lifestyle changes, such as losing weight and eating a balanced diet, can also help reduce the risk of pregnancy complications.
If women experience any symptoms of gestational diabetes, they should speak to a doctor or midwife immediately. A doctor can then develop a plan to treat the condition.
Proper diet and monitoring blood sugar levels may be the best options for treating gestational diabetes. However, a doctor may also recommend other treatments, such as insulin, or bariatric surgery.
How fast can a vegan diet lower cholesterol levels?
All foods, even plant foods that contain high cholesterol content, are effective in lowering cholesterol levels. The method of weight control is the most efficient method in lowering cholesterol.
What about foods which contain cholesterol-lowering compounds?
To reduce cholesterol levels, follow a vegan diet. All foods in which cholesterol-lowering compounds are contained, can lower cholesterol levels.
The following foods are beneficial in lowering cholesterol levels:
Foods rich in omega-3 fatty acids (fish and flaxseed oil)
Foods rich in fibre (whole grains, oats, brown rice, quinoa)
Foods rich in vitamin A, vitamin E, vitamin B6, vitamin D, beta carotene, polyphenols, catechins and magnesium
If you have a history of heart disease and are suffering from high blood pressure, high cholesterol levels or diabetes, then a vegan diet could be a wise decision.
Fish oils (made from flaxseed oil, krill, walnuts, chia seeds, soybean oil, cashews)
Fruit (large slices of grapes, apricots, plums, prunes, oranges, pineapples, figs, blueberries, avocado, mango, blackberries, melons)
Green leafy vegetables (spinach, broccoli, kale, spinach)
Tomatoes
Potatoes
Black olives
Tomato paste
Dark leafy green vegetables (collard greens, mustard greens, bok choy, broccoli, swiss chard, Swiss chard, mustard greens)
Cauliflower
Kale
Lima beans
Broccoli
Potatoes
In the USA, the percent of people who follow a vegan diet is quite low. The percentage of people who have low cholesterol levels is higher in developed countries.
Those with the highest percentage of people following a vegan diet include:
Japan (67.1%)
Austria (63.3%)
Finland (58.8%)
Finland is the country with the highest number of vegan food stores.
With a current population of 5.27%, Japan has the highest number of vegans in the world. Japan is the second country in Asia, after China.
China is also one of the most vegan-friendly countries in the world. The Chinese population consists of a mix of people from China, Japan, Taiwan and other Asian countries.Due to a preference of a vegan diet among the Japanese population, Japan is the second vegan-friendly country in Asia.
In Germany, people who follow a vegan diet are more educated. Many of the individuals working in the manufacturing sector follow a vegan diet.In the UK, research published in 2013 suggests that vegans are less likely to suffer from high cholesterol levels.
This study in the UK indicates that those who follow a vegan diet have a lower cholesterol level than those who do not follow a vegan diet.Research suggests that the higher income level of vegans in England and Wales may help to lower cholesterol levels.
There are many varieties of vegan cheese available in the UK, but most of the vegan cheese brands are produced in Europe and available in specific grocery stores.Conversely, the availability of vegan products varies among the European countries. The European countries include:
France
Germany
Sweden
Norway
Austria
Spain
The study in the UK suggests that vegetarianism and veganism have a positive effect on cholesterol levels. In some European countries, a person who does not follow a vegan diet is at an increased risk of suffering from heart disease.
What is vegan cholesterol?
Although not all vegans follow a strict vegan diet, many people who follow a strict vegan diet consume whole foods in their diet.
Although not all vegans follow a strict vegan diet, most follow a vegan diet. If you follow a strict vegan diet, you may still have some animal products in your diet.
A vegan diet can be beneficial for your heart health. Therefore, having a cholesterol level of 200 mg/dl is normal.
One of the studies under review found that a vegan diet can slash cholesterol by 25% in a year.
This means that a vegan diet can lower cholesterol quickly enough to change a person’s dietary patterns, and turn them vegan – even if the dieter eats some non-vegan foods throughout their diet.
The research
The authors said that there was “evidence to suggest that some of the natural bioactives found in plants may produce specific mechanisms to limit cholesterol,” including the element selenium.
Seperately, they added that the cholesterol-lowering effect was likely to be due to the plant compounds, rather than the vegan diet itself.
However, the authors also concluded that they could not rule out the vegan diet’s role in the cholesterol-lowering effect, adding: “Further investigations are required to elucidate this link and determine if a vegan diet can lower cholesterol in the long term.”
What’s the benefit?
Vegan diets are rich in omega-3 fatty acids, plant sterols and antioxidants.
Omega-3 fatty acids, found in salmon, fish, almonds, walnuts, and hazelnuts, are key components in animal-based foods.However, omega-3s are converted to omegas-6 (inflammation-fighting) and omegas-9 (anti-inflammatory), when in the liver.Plant sterols can also improve cholesterol and blood cholesterol levels, while antioxidants can lower cholesterol.Some types of plants contain cholesterol-lowering substances. But the benefits are outweighed by the plant-based foods that are also packed full of these nutrients.
Another study, published in 2014, examined how fast vegan diets could improve cholesterol levels.
It said that, on average, a vegan diet lowered cholesterol by around 25% in a year, with no need for special diets or other changes.This meant that a vegan diet – which typically contains meat, fish, dairy and eggs – would likely lower cholesterol naturally, within a year.
Yet, the authors said that the vegan diet would not necessarily be less stressful to a person’s body.
They added: “Our dieting study showed that there are other nutritional factors that can help modify cholesterol levels.”Just because a vegan diet is relatively easy to follow does not mean it offers all of the health benefits associated with a healthy diet, and there are no strict rules to follow.
How can vegan diets lower cholesterol?
As noted, the study of vegan diets showed that cholesterol levels dropped naturally in people, even after they ate a non-vegan diet.
But this could be down to the vegan diet being relatively simple and the human body being able to respond quickly to changes in diet.
Experts said that vegan diets could offer nutritional benefits, particularly to those who have high cholesterol.
Furthermore, a vegan diet can also help to manage weight, which, in turn, lowers cholesterol and blood glucose.
Some research also suggests that a vegan diet can improve cholesterol levels in people with high cholesterol and diabetes.
Still, vegan diets can offer no direct benefit to people with healthy cholesterol levels, and no reduction in levels of blood glucose, which is why some experts say that a vegan diet may be harmful for patients with diabetes.
The research
The overall research assessed 38 studies with 466,337 people. Some of the studies did not follow diet protocols, while some participants ate vegan diets from the beginning, and others did so gradually.One study compared a vegan diet to a calorie-restricted vegetarian diet, while another study compared a vegan diet to a low-fat vegetarian diet.A number of the studies compared a vegan diet to an omnivorous diet.
In some of the studies, diets were restricted to certain plant foods. Others relied on specific plant foods.Overall, the researchers found that an omnivorous diet had a significantly lower risk of disease than either a vegan diet or a calorie-restricted vegetarian diet.The research also suggested that while vegan diets reduced cholesterol in both the short and long term, vegan diets did not lower cholesterol at all in the long term.
However, vegan diets, like a vegan diet, might benefit patients with diabetes, as it appears that a vegan diet can improve cholesterol levels in people with diabetes.
Sweet potato for a healthy diet: Sweet potato has immense health benefits. It can help you to reduce belly fat, strengthen your bones, and so on. It is considered the ultimate health food for your heart. So, the question is why are you still not thinking about this, right?
Sweet Potato For A Healthy Diet
There are plenty of research studies that prove that sweet potato is great for your heart health. Let's look at a few of the health benefits that it has.
Sweet Potato Benefits For Your Heart:
1. It Is Rich In Potassium
Potassium is essential for your heart health. Studies have proven that dietary potassium is a great heart health supplement. It helps in reducing bad cholesterol levels and manages cardiac arrhythmias.
It can be consumed in the form of sweet potato chips, sweet potato fries, sweet potato smoothies, or as a part of your desserts.
2. It Can Lower The Cholesterol Levels
Lowers cholesterol levels and improves triglyceride levels. It can help you to deal with atherosclerosis by lowering your blood lipids. So, it is not only good for your heart, but it is also good for your kidneys.
3. It Can Relieve Your Arthritis Pain
Arthritis is not just painful, but it can also cause various side effects. According to the studies, it can reduce the pain of arthritis.
It can be beneficial for people with arthritis. It is also beneficial for people who are undergoing chemotherapy or have sustained injuries and pain.
4. It Can Help You To Lose Weight
Another health benefit of sweet potatoes is that they can help you to lose weight. It has a low glycemic index and it is used for weight loss. It is also helpful to get rid of belly fat.
It also relieves the appetite, as it contains plenty of potassium. Thus, it helps you to maintain your heart health and shed those excess kilos.
5. It Can Reduce The Risk Of Alzheimer's Disease
Do you know that if you are suffering from Alzheimer's disease, sweet potatoes can be helpful for you? It is rich in potassium and can help fight Alzheimer's disease. According to the studies, it can reduce the level of stress and improve mental well-being.
Arthritis is one of the most common causes of disability. It is a condition that occurs when the joints become inflamed and cause pain. According to studies, it can be beneficial for people with arthritis.
8. It Can Assist You In Perform At Work
For you to perform well at work, it is necessary to maintain your weight. This is because obesity may lead to several diseases. So, to perform better at work, you will need to maintain a healthy weight. It can help you to perform better and you will have more energy.
9. It Can Improve Your Blood Pressure
According to the studies, it can help you to improve your blood pressure. It is loaded with vitamins B6, B3, and potassium. Hence, it is rich in the antioxidant, potassium.
So, it can help you to lower your blood pressure. This is because it helps in blood flow to the heart and brain.
10. It Can Help You To Deal With A Chronic Infection
According to studies, it can decrease cholesterol levels. This is because it contains high amounts of potassium. This helps in regulating your blood sugar levels and can help lower bad cholesterol.
Manganese is also present in sweet potatoes. It is responsible for stimulating muscle growth and is also a great source of energy. It can provide you with sufficient energy and can help you to overcome fatigue.
As the food industry gets richer and begins to think in terms of the latter and not the former, our mouths get sick and we get obese. And for us, the weight lossdiet has already been invented.
Just take a look at the sweet potatoes, says, Gupta, since this is a sweet vegetable that does not need sweetening. It has a good quantity of potassium and manganese, both of which are very beneficial for the heart. It also contains lots of fiber that helps to keep your digestive tract healthy. We all know that sugar in the diet causes plaque and cavities and so the same applies to sweet potatoes. They are said to reduce high blood pressure too. And since they are packed with water content, sweet potatoes help to keep you hydrated, especially in summer, says Gupta.
Why do sweet potatoes taste sweet?
The reason why sweet potatoes taste sweet is that it is sweeter when cooked and have a higher glucose content, says Gupta. Its natural sugar content is around 17.1 gms per 100 gms and so, making it inedible will be a terrible move, especially if you are trying to stay healthy.
Why are sweet potatoes good for our guts?
Sweet potatoes contain three types of fiber: soluble fiber (virgin, insoluble, and digestible), resistant fiber, and non-starch polysaccharides, says Gupta. It also has significant amounts of vitamin A, potassium, manganese, riboflavin, folic acid, thiamin, and copper. And these not only protect the heart but also boost the immune system.
In case you are wondering whether adding sweet potato to your diet will help you lose weight, you might want to know that this vegetable is known to increase satiety by almost 10 percent.
Still, the problem is that once your body has burnt some of the sweet potatoes, it will then go in search of more sugar to satisfy its high hunger, which leads to more sugar consumption.
Here is how you can prepare sweet potato with turmeric and Kasuri methi.
Sweet Potato For A Healthy Diet
Ingredients
1-1.5 kg baby sweet potatoes
1 tbsp turmeric powder
1 cup Kasuri methi (split black chilies)
2 tbsp vegetable oil
2 tbsp yellow corn flour
2-3 tbsp curd
Salt to taste
2 tbsp unsalted butter or ghee
Preparation :
To prepare the turmeric-Kasuri methi chutney, heat the oil in a pan and add the chopped chilies. Fry them for a few minutes, until the color changes. Then add the turmeric powder and mix well. Keep aside. Heat the remaining oil in a pan. Add the turmeric and the Kasuri methi and fry till the methi becomes slightly crunchy. Transfer to a plate and keep aside. Slice the potatoes into quarters and remove the strings. Bring a saucepan of water to a boil, add salt and when it boils, add the potatoes. Cook for 2-3 minutes. Drain and drain well. Mash the potatoes and keep them aside. Heat the ghee or the butter in a pan and add the salt. Stir for a minute and then add the corn flour. Mix well and cook for a minute. Add the curd and mix well. Cook for 2 minutes. Pour the chutney into a serving bowl. Serve with boiled potatoes and a bowl of buttered rotis.
This is, in fact, the “inner Mumbai” version of the sweet potato – stuffed with the spicy heat of yellow and green chilies and spices. (Source: Gurbhane Basu and Rawan Bhattacharjee) This is, in fact, the “inner Mumbai” version of the sweet potato – stuffed with the spicy heat of yellow and green chilies and spices. (Source: Gurbhane Basu and Rawan Bhattacharjee)
Preparation tips:
As far as sweet potatoes are concerned, you can buy the tubers from the markets or the fruit and vegetable section of your supermarket. But, if you have some good sweet potatoes, ask your farmer friends for these, which are not as difficult to grow as compared to those already cooked. Cut the potatoes into pieces, 1 inch each. Keep them aside. In a pan, add 1 cup of water and salt. Bring it to a boil and cook till the potatoes become soft. Drain and set aside. Take a pressure cooker and add the grated potato pieces. Pour 1.5 cups of water into the cooker. Cover with a lid and cook for 3-4 whistles. Take it off the heat and cool down. Add turmeric and half a cup of water in a blender and mix well. Then add the curd and the potato mixture and blend again. Mix in a bowl with the sweet potatoes.
Mediterranean diet for weight loss – A Mediterranean diet, which is rich in olive oil, fish, vegetables and healthy grains, has been linked to a reduced risk of heart disease, obesity and diabetes.
Improvement in diabetes
Beverages
Drinks may be the gateway to a food-binging binge.
Lemon water, herbal tea, chocolate tea or coffee with milk or water can cause a sugar rush and increase cravings for sweet foods.
If your tea or coffee is made with milk, avoid it.
Similarly, herbal teas and coffee might be high in caffeine, so avoid these to keep blood sugar levels under control.
Dairy products
Dairy products, especially yoghurt, butter and cheese, can help to reduce the appetite as these foods contain fat, protein and calcium, which can help to satisfy a craving for sweet foods.
However, they are also high in sugar, so stick to low-fat or fat-free products.
Drinking too much alcohol or caffeine in a short period can affect hunger hormones and cause cravings.
These can make you crave more foods to counteract the feeling of being hungry.
The best way to avoid cravings is to avoid drinking alcohol, especially if you're already feeling hungry.
Sugary foods
When you eat sugary foods, you can quickly become overwhelmed with the desire to eat more.
Fuelling yourself with foods that are high in sugar can lead to overeating, and your weight could increase in the short term.
Experts warn that these kinds of foods are not suitable for people with diabetes or high blood pressure as they can cause both conditions to progress and increase the risk of serious health problems, such as heart attacks.
But excessive consumption of sugary foods, especially desserts, cakes, biscuits and sweetened yoghurt, can lead to long-term weight gain and diabetes.
Protein foods
Eating proteins such as fish, meat and poultry may help to control appetite in some people, as they tend to be more satisfying than carbohydrates.
However, people with a high-fat diet are likely to struggle to stay full if they eat too much protein.
Aim to eat about four grams of protein at each meal to ensure you are getting enough energy.
Carbohydrates
Carbohydrates can be satisfying and the sugar content in them is generally lower than with protein and fat.
Drinking too much sugar water, and eating sugary breakfast cereals and bread can lead to cravings for sweet foods and a hunger for sugar that can make you over-eat.
Eating too much sugar could lead to weight gain and obesity. A person who eats more than 65g of sugar a day may be classified as obese.
This is the amount of sugar, which is sugar in a sweet food, divided by the amount of weight that would be lost if you ate the same amount of sugar in food, such as a banana or a glass of orange juice.
You could get the same sugar hit by eating a banana, which contains about 8g of sugar.
However, unless you have diabetes, it is possible to overdo it when it comes to sugar intake.
Include foods such as fruit and vegetables in your diet but take it easy on the temptation to eat sugary foods.
Strangely, one type of vegetable seems to be beneficial when it comes to controlling your appetite: the artichoke.
Artichokes are one of the most carbohydrate-rich foods on the planet, with the typical serving containing around a third of your recommended daily intake for carbohydrates – 2,000 calories.
Artichokes are rich in an antioxidant, sulforaphane, which is thought to have anti-inflammatory properties.
Artichokes, which are sometimes boiled, are delicious, but if you want to try the entire artichoke, the easier option is to simply take a single leaf from the artichoke and leave the rest in the basket.
Use a fork to separate the leaves from the tough centre and then cut the artichoke into chunks.
Check whether your local butcher or vegetable store sells whole artichokes. If not, try freezing the pieces or cooking them in a small amount of butter, lemon and garlic before seasoning and eating.
Fatty foods
Excess fat can cause hunger and cravings in some people, but you are advised to eat fat in moderation.
If you eat too much-saturated fat, however, you are more likely to have heart disease and the more you consume, the more you may be at risk of developing type 2 diabetes.
The way fat is stored can affect how you feel hungry. Some fats are stored as glycogen, which acts as a short-term source of energy.
If you consume too much-saturated fat, however, it will become stored as cholesterol in your liver, causing fat in your blood to increase, and then fat in your liver to decrease, leading to a drop in your energy level.
If you eat foods that contain a lot of saturated fat, such as cheese, full-fat milk and butter, you will likely feel more hungry.
Eat fat in moderation. Try to swap the white milk in your morning coffee for skimmed milk, as it is typically lower in saturated fat.
You can also make some small changes by cutting back on foods that contain saturated fat, including:
A couple of tbsp of butter will add 2.2g of saturated fat to your diet per serving
creamy, oily or tomato-based sauces, including mayonnaise
reduced-fat versions of pasta sauces, soaks and sauces
a can of soup
fresh salads
fresh tuna steaks
top-quality chocolate
Cornflour
Cornflour can form a viscous syrup when added to water.
It is often added to thick coffee to help thin the drink and give it a creamy texture.
You could try swapping a third of your regular sugar in your coffee for cornflour to help you avoid the calorie-laden syrup.
Flaxseed
Flaxseed, also known as linseeds, are small, brown seeds that belong to the genus lineman. They are high in nutrients such as fibre and protein.
The seeds are also a good source of lignans, which may have benefits for the heart and brain.
You can use the seeds in baked goods, salads, cereals, porridge and oatmeal. However, you should keep to a maximum of 30g of flaxseeds per day, as consuming more than this amount can lead to a blockage in the small intestine.
For a tasty salad, use cooked vegetables and then add two tablespoons of flaxseed to each bowl for a 250-calorie meal.
Meat
The United States Department of Agriculture recommends you should eat 3.5oz of lean red meat per day – this is equivalent to one ounce of meat per each of your daily calories.
Beans can be cooked in a variety of ways, including:
spiced
cooked in the husk
grilled
boiled or baked
squeezed
All dried beans can be made into a quick soup. Cook a large quantity in water, as lentils take around six hours to boil.
Rice
Rice is a good food choice as it is high in fibre and vitamin B6. A bowl of brown rice has just 220 calories, and a small portion of white rice has just 223.
Wholemeal bread
Choosing white bread instead of multigrain or wholegrain bread can help you reduce the amount of saturated fat you consume.
Although multigrain bread is a good choice as it is high in fibre and fibre-rich foods help to regulate your appetite and support a healthy digestive system.
Wheat germ
Wheat germ is a popular addition to smoothies and other food preparations, as it is an excellent source of both protein and fibre.
Wheat germ contains a form of gluten, and it is important to consume gluten-free grains, such as rye, barley and brown rice, to reduce the risk of gluten intolerance.
You can add wheat germ to salads, soups, sandwiches and salads. It can also be added to cereals and oatmeal to add protein.
Some low-fat yoghurt and fruit
If you can’t have low-fat yoghurt, go for plain, unsweetened yoghurt instead.
Greek yoghurt contains more protein than other varieties, as it is made from extra-firm (hard) Greek-style yoghurt.
This makes it a good choice for people who want to increase their protein intake but are mindful of added sugar.
Incorporate some of these food choices into your diet to add flavour and texture without consuming too many calories.
Summary
According to the World Health Organisation, a healthy diet would include the following:
1200 kilojoules (kJ) per day or fewer
high in plant-based foods and fibre, but not too high in total fat
low in salt and high in potassium
reduce intake of meat, foods high in saturated fat and sugars and dairy products
Reduce sugar-sweetened beverages and limit the amount of red meat eaten
Some of these healthful foods may cost more to buy than other types, but overall it is still possible to follow a healthy, nutritious diet.
As research into diet quality and its effect on obesity and other diseases continues to improve, being aware of the food choices you make can help you to manage your weight and maintain a healthy lifestyle.
Does broccoli help reduce Cancer? For most people, the conventional wisdom that eating broccoli has health benefits isn't exactly a glowing endorsement, with questions of chemical levels in the vegetable.
Broccoli is so typically referred to as a superfood that it's easy to gloss over what's actually inside it. Broccoli has a much higher concentration of vitamin K, vitamin C, folate, and beta-carotene than most other vegetables. So here's why those nutrients can make a big difference in a person's health.
Broccoli is high in vitamin K
Vitamin K helps fight against infections and inflammation by promoting blood clotting and blood vessel health. Researchers have also found that it can also reduce the risk of heart attack and cardiovascular disease.
Consuming three or four servings of broccoli every week can lead to a 20 percent reduction in the risk of a heart attack or stroke in individuals who have already had a heart attack or stroke, the National Academies of Sciences, Engineering, and Medicine reported.
Broccoli is high in sulforaphane, a compound that may also have other health benefits. Research suggests it may help treat colorectal cancer and inflammatory bowel disease, among other conditions.
Broccoli is high in vitamin C
Vitamin C is an important nutrient for bone and muscle health. Too little vitamin C in the diet, which may be related to eating less orange or red fruit and vegetables, has been linked to a higher risk of bone fracture in women and fractures in older adults.
The amount of vitamin C in broccoli may be particularly beneficial for people with inflammatory bowel disease. According to one study, those who ate two to three servings of broccoli or other cruciferous vegetables were less likely to develop ulcerative colitis compared with people who didn't consume these vegetables.
Broccoli is packed with vitamin C
Although a diet rich in vitamin C isn't usually considered a significant benefit, it's still worth noting that broccoli is packed with vitamin C, which is converted by the body to vitamin K. Among other nutrients, broccoli also has 6 to 8 grams (0.24 to 0.31 ounces) of vitamin C per one-cup serving, the same amount as an orange, and it contains about 150 percent of the recommended daily amount of vitamin C, according to the U.S. Department of Agriculture (USDA).
The USDA recommends consuming three or four servings of cruciferous vegetables each week.
Broccoli is high in fiber
Broccoli contains lots of fiber, which is healthy for your digestive system and has several other health benefits. One serving of broccoli has about 15 grams (0.55 ounces) of fiber, which is equivalent to almost half of the daily recommended amount, according to the USDA.
Although broccoli has more fiber than many other vegetables, it isn't necessarily a great source of fiber in its own right. That's because many fruits, vegetables, and grains contain fiber, but it's also present in higher concentrations in vegetables and is not as easy for the body to absorb as fiber in other foods. For instance, tomatoes have more fiber than both broccoli and celery, but they're still low in both nutrients.
Broccoli is high in folate
The most concentrated sources of folate in the cruciferous vegetable are the stems or florets. In a cup of cooked broccoli, about 14 percent of the overall amount is the potent nutrient.
Folate, the B-group of the folate group of vitamins, may help lower the risk of birth defects and several other conditions, including prostate cancer. In one study, women who had the highest intakes of folate — more than 100 micrograms a day, which is about the average for Americans — had a 17 percent lower risk of breast cancer compared with those who consumed the least amount of folate.
Folate may be especially beneficial for pregnant women and women who are trying to become pregnant. According to one analysis, women who eat diets high in cruciferous vegetables are about 15 percent less likely to get breast cancer.
Broccoli is low in saturated fat
Broccoli is high in fiber and vitamins C and K, and it's a low-fat food, which means vegetable has a lower-fat content than many other foods.
One cup of broccoli has just 0.3 grams (0.0031 ounces) of saturated fat, about one-third of the fat content in a cup of cooked cauliflower.
Consuming broccoli may help prevent heart disease
Dietary changes that reduce the amount of saturated fat in the diet may reduce the risk of heart disease. These include eating more beans, lentils, and nuts, as well as a reduction in dietary cholesterol.
One study in which men and women with metabolic syndrome — a group of risk factors for heart disease — were asked to follow a low-fat diet saw a 20 percent reduction in blood pressure. Another study followed people with high triglyceride levels to see if they reduced their intake of saturated fat. These people also saw a significant reduction in blood pressure and heart disease risk.
Broccoli is low in calories
Although broccoli is a vegetable that's low in calories, it can still be a satisfying meal. A cup of raw broccoli contains only 46 calories and is a good source of vitamin C, fiber, and vitamin K.
Broccoli may help protect against cancer
Another study that looked at the impact of eating cruciferous vegetables, including broccoli, on colorectal cancer found that they may protect against the disease.
Broccoli may also help lower a person's risk of a type of skin cancer called basal cell carcinoma. People who consumed the highest levels of the cancer-preventing nutrients vitamin C and vitamin E were about 23 percent less likely to develop basal cell carcinoma than those who consumed the lowest amounts, according to a study.
The reason why broccoli may help prevent cancer is not entirely clear. It may have anti-inflammatory properties, which may help lower a person's risk of developing cancer.
A review of research in Arthritis Care and Research found that people who eat broccoli may be less likely to experience inflammation, which can play a role in the development of arthritis.
Broccoli may help lower the risk of arthritis because it contains a compound called sulforaphane. Research shows that sulforaphane can reduce inflammatory markers in the blood and reduce the number of chemicals that contribute to arthritis.
How to eat broccoli
Raw broccoli is usually the best way to enjoy the vegetable. However, broccoli can also be roasted, boiled, or steamed, as long as the vegetable is cooked until tender.
In its raw form, broccoli is full of water, which can increase stomach irritation, or cause stomach upset, and it may be difficult to digest.
One study found that raw broccoli contained significant amounts of compounds that can cause stomach irritation. However, when broccoli was cooked, its contents lost much of their toxicity.
Some people do not tolerate raw broccoli well, which is why many manufacturers add water and salt to the vegetable before cooking it to make it more palatable.
How to prepare broccoli
Eating raw broccoli is a good way to enjoy vegetables. However, it may cause stomach upset for some people. Eating raw broccoli is a good way to enjoy vegetables. However, it may cause stomach upset for some people.
When raw, broccoli contains the following nutrients and vitamins:
calcium and iron may be absorbed better when the vegetables are cooked. Cooking causes the loss of some nutrients, so vegetable and fruit manufacturers often add nutrients and vitamins to cooked broccoli products.
Oncology research: Oncology researchers have found out, after studying 145 cancer patients, that including broccoli and spinach in the diet could reduce the chances of receiving a new type of chemotherapy. Chemotherapy is used in metastatic head and neck cancer that has metastasized to the lungs, lymph nodes, or elsewhere in the body. The new research, presented today at the 59th Annual Meeting of the American Association for Cancer Research in Atlanta, found that nutrition could be an effective treatment for metastatic head and neck cancer, potentially changing the way the cancer is treated. Oncologist Satish Bhula from the University of South Florida was the principal investigator of the study.“Our research demonstrates the importance of selecting and administering drugs with a new precision for identifying and treating cancers. It proves that nutrition in the form of broccoli and spinach has a potential therapeutic effect on the metastatic course of head and neck cancer.” Dr. Khurram Nasir
Compared with patients who received standard chemotherapy, broccoli and spinach patients were also better at holding a weight loss or weight gain. This finding has raised the hope of this therapeutic being used to treat other cancer patients in the future.
Chemotherapy and cancer
Often chemotherapy is the best way to treat cancer. The main mode of chemotherapy is the drug peloton, which works on the surface of cancer cells and releases toxins that block the activity of vital cells and chromosomes inside the cell. These damaged cells then die. The chemotherapy was approved for use in the U.S. in 2013 after receiving the Food and Drug Administration’s approval in 2012.
The cancer researchers found out, after studying 145 cancer patients, that this method of cancer treatment is not very effective for the treatment of metastatic head and neck cancer.
Related to chemotherapy, the team has also shown that many patients lose their hair. Unfortunately, all the patients did not have enough hair to be included in the research study.
“There are multiple reasons why chemotherapy is not successful in treating head and neck cancer,” says Dr. Khurram Nasir. “It does not shrink the tumor. The tumors grow faster. That is one of the reasons the patients in this study lost their hair. Also, because of the chemotherapy and radiation treatment, patients develop anxiety. This psychological stress can also hinder the body’s normal function and affect the effectiveness of chemotherapy.”
The results of the research study support the findings of Dr. Sam Chang, an oncologist from Stanford University, who tested the impact of nutrition on radiation treatment of head and neck cancer. Chang analyzed 80 patients who were treated with radiation therapy and assigned a dose of a particular type of food to ensure they would receive food items with cancer-fighting properties.
The nutrition made a difference, showing that patients who were given broccoli and spinach lost weight after radiation therapy. The nutrition also reduced the need for additional treatment by two percent in patients who had higher body weight at the time of radiation.
Currently, nutrition in the form of broccoli and spinach is used in the form of dietary supplements. The study presented in Atlanta, however, suggests that nutrition in the form of broccoli and spinach could be used as a treatment for cancer patients, possibly changing the way cancer treatment is used.
Oncology and nutrition
This study is encouraging for oncology and nutrition. It shows the importance of a new method of nutrition in the treatment of cancer. Even if it is not directly related to chemotherapy, the study says that it can be used in the future to treat cancer patients.“The new study not only proved that nutrition had an effect on chemotherapy treatment but also helped in showing the importance of nutrition as a therapeutic agent,” says Dr. Khurram Nasir. Health experts would recommend that patients try to keep the weight and avoid overeating, especially if they have cancer and are undergoing chemotherapy.
“The type of chemotherapy given in this study did not include high doses of radiation and this is very important,” says Dr. Khurram Nasir. “Low doses of radiation will reduce hair loss.”It is also important to avoid the harmful side effects of cancer treatment. Most of the patients who were given the chemotherapy found it hard to regain their normal weight. The main reason was nausea.
First Hand Smoke Causes Mutation In Cardiovascular Cells
First hand smoke causes mutation in cardiovascular cells, alters DNA inside cells
Smoking leads to a significant decrease in the levels of a fatty acid called arachidonic acid in the body's blood vessels. The enzyme that stores arachidonic acid in cells, called hydroxylases, is suppressed by the high levels of a metabolite of nicotine called NNAL. New findings published in the journal Molecular Psychiatry show that the suppression of arachidonic acid levels in endothelial cells by NNAL not only impairs cholesterol metabolism, but also affects DNA inside cells.
Arachidonic acid is a type of lipid (fat) that is important for normal cell function. Arachidonic acid is the basis of the skin, hair, nails, and the lubricating secretions of the mouth and digestive tract. It is also a component of the brain and other areas of the central nervous system.
What nicotine is to the brain, tar is to the lungs.
First Hand Smoke Causes Mutation In Cardiovascular Cells
Tobacco smoke contains significant amounts of complex and dangerous toxins that damage lung tissue and are associated with disease and death.
In 2010 the World Health Organization described smoking as “the leading preventable cause of death worldwide.”According to the U.S. Department of Health and Human Services, “about 17% of all deaths in the United States each year are due to smoking (whether or not the user is a current smoker)”.Non-smokers, on the other hand, are exposed to a significant number of carcinogens every day.According to research from the London School of Hygiene and Tropical Medicine, one cigarette smoker will inhale more than 1,000 chemicals, and smokers will expose their smokers are exposed to several hundred.According to Health Canada, smokers who light up each day expose themselves to ten times more carcinogens than smokers who never smoke.
Tobacco smoke also contains dozens of toxins including:
In addition, cigarette smoke contains nicotine, a highly addictive and highly toxic substance.
When smokers take in nicotine, they are also exposed to chemicals that can damage their brain function and increase the risk of tobacco-related diseases,Smoking cigarettes increases the risk of lung cancer.While lung cancer causes only 2–3% of all deaths in North America, it causes 40% of all lung cancer deaths in the world.Smoking causes nearly 60% of all lung cancer deaths in Canada and almost 70% in the United States.
First Hand Smoke Causes Mutation In Cardiovascular Cells
Other lung cancers (which are not caused by smoking) account for 8–14% of lung cancer deaths.It is recommended that people who are at risk for lung cancer should quit smoking completely or reduce the amount of tobacco in their diet.Statistics show that tobacco use is a very strong risk factor for developing non-small cell lung cancer.It is estimated that nearly half of all non-small cell lung cancers diagnosed each year are attributable to smoking.Smoking is also a strong risk factor for developing squamous cell lung cancer (SCLC).t is estimated that approximately 10% of all SCLC cases are caused by smoking.Women who smoke have a 15-times increased risk of developing SCLC than non-smokers.
And women who smoke have a 50-fold increased risk of developing SCLC than women who have never smoked.Squamous cell carcinoma is a rare but aggressive type of lung cancer that develops in the squamous cells of the respiratory tract, particularly in the linings of the respiratory bronchi and trachea.SCLC accounts for approximately 4% of all cases of lung cancer and 15% of all cases of non-small cell lung cancer.SCLC is the most common type of non-small cell lung cancer in women.Although the increased risk for developing SCLC is lower than the risk for developing non-small cell lung cancer, the cause is similar.
It is estimated that smoking was the cause of 5% to 7% of cancers in Canada and the U.S. in 1992.In 1991, the most recent year for which full data was available, 4.7% of cancers and 2.4% of all deaths worldwide were attributable to smoking.According to a 2004 report by the World Health Organization, smoking was the single greatest risk factor for cancer.
Not only does smoking cause lung cancer, but second hand smoke is also thought to increase the risk of lung cancer in people who do not smoke.In 2008 the WHO stated that people who did not smoke were at a lower risk for lung cancer than those who did.
First Hand Smoke Causes Mutation In Cardiovascular Cells
The following information comes from the National Cancer Institute and is about smoking and lung cancer prevention:
Smoking is the single greatest risk factor for developing lung cancer.Smoking causes approximately 80% of all cases of lung cancer, and is estimated to cause about 70% of all lung cancer deaths.The number of lung cancer deaths attributable to smoking is estimated to be as high as 443,000 and to exceed 715,000 in the U.S.
The estimated prevalence of cigarette smoking in adults around the world is about 20%.Most people who smoke began by the age of 18, and about 35% of high school and college students smoke.Smoking is the most common cause of cancer deaths in the developed world, and has now overtaken high blood pressure as the number one cause of premature death.
Health experts worldwide are concerned about the impact of smoking on public health, with a worldwide public health cost estimated to be about $4 trillion per year.According to a 2007 report by the World Health Organization, tobacco use causes one in every five deaths worldwide and costs more than $1 trillion each year in direct health care expenses alone.Over 14 million smokers die prematurely each year, and over 3.3 billion people use tobacco products.
Tobacco's global health burden is equivalent to that of second-hand smoke, traffic accidents and all alcohol-related deaths combined.The report adds that tobacco already kills some 8 million people each year.One of the main methods of preventing smoking is stopping young people from taking up smoking.Some organizations campaign against smoking in the workplace and in restaurants.A law in California against smoking in indoor workplaces, public places and cars went into effect on 1 May 2007.There has also been opposition to smoking in homes.
Several such laws have been passed across the country, although some have been challenged by lawyers, some states have upheld them, and others have been struck down by courts.In the United States, some states have also approved legislation banning smoking in public places, including restaurants, cafes, bars, arenas, hotels and other public places.When smokers are given a drug to counteract the effects of smoking, these toxins are more likely to enter the brain, causing brain damage.The liver produces arachidonic acid and converts it into the toxic molecule, NNAL, which amages DNA.
Researchers at Johannes Gutenberg University Mainz (JGU) and University Hospital Frankfurt (Oder), led by Prof. Dr. Edzard Ernst, have been investigating the molecular mechanisms behind this connection.”The cardiovascular effects of smoking for several years. We are now able to understand the molecular basis for how the suppression of the production of arachidonic acid by NNAL affects cells' DNA,” says Ernst, Professor of Oncology at the University of Exeter Medical School.
During normal functioning, hydroxylases are activated by arachidonic acid to make several other fatty acids that can then be recycled for metabolic use, such as arachidonic and docosahexaenoic acids (DHA and EPA), essential for brain function. NNAL blocks the production of these other fatty acids by depleting the pool of available arachidonic acid and so interfering with lipid metabolism.
“Because we wanted to examine the effect of NNAL on both cholesterol metabolism and the expression of genes involved in brain development and behavior, we first needed to suppress the production of arachidonic acid in blood vessels by the enzyme that stores arachidonic acid in cells,” says Dr. Daniela Pfalzgraf, who is a visiting fellow at the Institute of Cancer Research in London.
The researcher now showed that the gene EZH2, which is responsible for the synthesis of arachidonic acid, is inhibited by the high levels of NNAL in blood vessels. This renders the enzyme unable to make arachidonic acid. “Excessive arachidonic acid affects the metabolism of cholesterol,” explains Pfalzgraf.
Arachidonic acid is then transported away from the cells to other locations in the body. Because arachidonic acid is not immediately available, the liver begins to make NNAL. “This causes both cholesterol and arachidonic acid to be stored away from the cell's core, resulting in a drastic decrease in the levels of both,” explains Pfalzgraf.
During this time period, the enzyme EZH2 is suppressed. However, EZH2 levels will eventually rise again, leading to the production of arachidonic acid and the return of EZH2 to normal levels. NNAL also inhibits the expression of EZH2.
“These results show that the reduction in cholesterol and the storage of arachidonic acid are linked with an impairment in the brain's ability to function properly. Smoking is therefore a significant risk factor for cardiovascular disease,” Pfalzgraf says.
“The most interesting aspect of our results,” adds Prof. Ernst, “is that they are based on biochemical studies in which we were able to see how NNAL specifically affects gene expression.”
The research group, led by Prof. Ernst, in collaboration with the research group of Dr. Dominik Kraus from the Chair of Pharmacoepidemiology, discovered that the NNAL gene is localized to the nucleus and is not expressed in any of the brain's primary regions.
A limitation of the current study is that the data from the drug combinations did not allow for a detailed comparison with the effects of smoking without NNAL suppression, Pfalzgraf says. “However, we believe that these experiments have only begun,” she says.
In addition, the current study and the research group's previous studies on the molecular mechanisms of smoking-associated disease have largely depended on blood samples. This approach is time-consuming and results in a limited number of participants. The “intrinsic” behavior of neurons, which are classified as stem cells, differs from that of blood stem cells and is therefore difficult to investigate, Pfalzgraf explains.
However, the data from the current study may pave the way for new methods of studying and monitoring NNAL.
The researchers now plan to carry out clinical studies of the effects of NNAL on blood vessels, and how NNAL affects the metabolism of different compounds, in collaboration with researchers from several different countries. “Our new data show that the biochemical markers we identified could be used to evaluate possible mechanisms of NNAL-induced damage in blood vessels,” says Prof. Ernst.
“Neuroscientists are interested in the effect of NNAL on the individual gene expression in the brain,” Pfalzgraf says. “This could shed new light on the causes of psychiatric and neurodegenerative diseases.”
High hematocrit is a risk factor for severe bleeding due to several blood vessels in the body becoming dilated. Cholesterol is the body’s natural bile acid and has a key role in digesting fats, proteins, and carbohydrates. If the amount of cholesterol in the blood is high, it can affect how platelets in the blood can stick together and thus react when the body needs to repair or eliminate bleeding. Cholesterol is measured in millimoles per liter, or millimoles per centimeter squared. Measurements of cholesterol are carried out in your blood, but it is also measured in a small tissue sample.
High hematocrit is a risk factor for severe bleeding due to several blood vessels in the body becoming dilated. Cholesterol is the body’s natural bile acid and has a key role in digesting fats, proteins, and carbohydrates. If the amount of cholesterol in the blood is high, it can affect how platelets in the blood can stick together and thus react when the body needs to repair or eliminate bleeding. Cholesterol is measured in millimoles per liter, or millimoles per centimeter squared. Measurements of cholesterol are carried out in your blood, but it is also measured in a small tissue sample.
Older Children:
Cholesterol levels in young children are often very high. Parents need to find out if there is a cause for this, and whether their child is at a high risk of having high cholesterol in the future.
Most children have high cholesterol if their hematocrit is between 40 to 55, if they have any blood clotting issues, or if they have a family history of high cholesterol. There is no simple way to assess the level of cholesterol in children, but keeping a record of your child’s height and weight is a good idea.
As soon as you find out that there is a cause, it is very important to make lifestyle changes to protect your child’s heart and increase their intake of a variety of healthy foods. Cholesterol is not healthy in its raw form, but it is good for the body when consumed in the form of meat, fish, egg yolk, nuts, and dairy products. The main health benefits of cholesterol are:
A healthy high-cholesterol diet will decrease the level of cholesterol in the blood in a matter of weeks if you follow the advice from health professionals. However, it is important to understand that even if you follow a healthy high-cholesterol diet you will not reduce cholesterol levels to zero. You must reduce your cholesterol to levels that are appropriate for your age and height to ensure that your heart is not at risk.
According to a new study published in the British Medical Journal, 80 percent of primary school children aged six to ten have high cholesterol levels. The problem is even more serious among teenagers and young adults between the ages of 16 to 29.
The researchers analyzed health data from nearly 2,000 children in the UK who took part in a national survey that was carried out in 2006. Their study looked at whether children were at risk of high cholesterol and the reasons for the findings.
The researchers said that the results of the survey were very alarming because an alarming 70 percent of the children who took part in the survey showed high cholesterol levels. The study also showed that cholesterol levels were increasing in children at a rapid rate. The researchers said that it was the first time that such a large number of children showed such high cholesterol levels. The researchers from the University of Sheffield said that more work was needed to establish the causes of high cholesterol levels and the best way to treat them. They said that children who have high cholesterol should be tested more regularly.
Heart disease is the number one cause of death for men and women over the age of 55. If you know that you have high cholesterol levels you must change your diet and exercise more to reduce your cholesterol levels.
Cholesterol In Your Health
Cholesterol is a fatty substance made up of fat molecules, which are essential to the heart and blood vessels, as well as the brain. Cholesterol is produced by the liver in the amount of 6 or 7 grams a day. In women and men, cholesterol levels typically rise to normal levels around age 30.
About 70 percent of cholesterol is in the liver, while the other 30 percent is in the blood. The blood must have cholesterol because the liver does not make cholesterol.
Cholesterol is a waxy substance that is created in the liver and made into new cells, such as those that help form the lining of the arteries. It helps form fats that protect cells from calcium, but it cannot help make red blood cells.
During World War II, American scientists tried to reduce the amount of cholesterol in people’s blood by giving them low doses of animal fat or fat-free foods, including margarine, which is low in cholesterol, and non-fat milk, which has the same cholesterol content as whole milk.
If you consume enough animal fats, your liver will make more cholesterol. This has been called “phantom cholesterol.”
However, in some individuals, eating large amounts of cholesterol may cause an increase in the amount of cholesterol in the blood, known as hypercholesterolemia.
Even more concerning, individuals with hypercholesterolemia may have increased levels of LDL or “bad cholesterol,” the cholesterol that can build up in the arteries. Elevated LDL levels can lead to plaque buildup in the arteries, which can cause strokes, heart attacks, and even heart failure.
Other ways to reduce cholesterol in your diet include eating more fiber-rich foods, such as fruits, vegetables, whole grains, nuts, and legumes, which lower cholesterol levels.
Symptoms of high cholesterol may include cholesterol buildup in the arteries of the legs and other symptoms. Doctors may recommend taking a low-cholesterol diet, which includes low-fat, non-hydrogenated vegetable oil-based foods and whole grains.
Some people with hypercholesterolemia experience no symptoms, and may not know that they have the condition.
Another way to lower your cholesterol is to join an exercise program. According to the American Heart Association, if you are 65 and older, physical activity can slow or even reverse the progression of coronary heart disease.
If you have a family history of heart disease, you are more likely to develop heart disease later in life. If you have a history of high cholesterol, this can increase your risk for coronary heart disease. Therefore, if you know that you have high cholesterol, and you aren’t sure why, it is important that you visit a doctor for testing.
Cholesterol is a vitally important substance for your heart and blood vessels. This is why it is so important to make certain that you maintain a healthy lifestyle by reducing your cholesterol levels. In addition, you should take steps to improve your diet.
So, whether someone has a big belly is one factor in whether they have elevated blood glucose levels. However, overall fat and high HDL (good cholesterol) levels, not just diabetes, are likely to be strongly associated with the risk of elevated hdl cholestrol. However, the fact that diabetes also increased the risk of high hdl cholestrol points out that the rate at which hdl cholestrol is rising is also rising – so the increase in diabetes does not necessarily mean we are seeing more people having high hdl cholestrol overall. In other words, it’s a paradox – we are seeing more diabetes as a result of our changing environment, and the rising rate of cardiovascular disease as a result of a rise in obesity, but at the same time we are seeing more people having high hdl cholestrol overall.
An interesting piece of feedback about the study was that researchers failed to control for health behaviours such as smoking, drinking, and diet. All of these can play a part in determining whether a person has elevated hdl cholestrol.
Even when researchers control for health behaviours, hdl cholestrol still increases the risk of cardiovascular disease. Of course, health behaviour is not the whole population. Many people have extremely high hdl cholestrol levels due to living in countries where the energy supply is poor, or poor diet. Those people are excluded from the study – although they still have elevated hdl cholestrol overall. Even people in good health might still have elevated hdl cholestrol.
However, this raises another puzzle. For example, I’m a healthcare professional, and I have high cholesterol, yet I don’t smoke, drink, or eat too much meat. How do I explain these high hdl levels? Are they just due to the health behaviours that I don’t have? Of course, I can’t tell anyone who smokes to stop, so how do I get myself into better health if I don’t have to change what I do?
Higher hdl levels are associated with an increased risk of cardiovascular disease. This means that a rise in high hdl cholesterol, and, more specifically, an increase in high hdl cholesterol, is associated with an increased risk of cardiovascular disease.
There are a few ways we can reduce our risk of cardiovascular disease. Firstly, we could avoid gaining extra weight or losing it if we do have high hdl cholesterol. People with high hdl levels do tend to have a smaller waist circumference than those with low hdl cholesterol, and that helps reduce the risk of cardiovascular disease. On top of that, consuming healthy foods, exercising regularly, having a healthy weight and stopping smoking all contribute to lowering the risk of cardiovascular disease. So, lowering hdl levels is only one part of the puzzle of reducing your cardiovascular risk.
Variation in the rate of elevation of serum cholestrol in the adult population with age, diabetes, high HDL cholestrol, and risk of cardiovascular disease.
Another interesting piece of feedback was that researchers should have included more people. They included people with type 2 diabetes, people who were overweight or obese, and people with elevated cholesterol. All of those health behaviours, even without the high hdl levels, are associated with a risk of cardiovascular disease, so researchers should have considered those as healthy behaviours too.
In general, when researchers try to reduce the risk of cardiovascular disease, they look at a population, and examine risk factors like smoking, high blood pressure, high blood cholesterol levels, and obesity. In this study, the researchers looked at a whole population over 45, so a bit more attention should have been given to other health behaviours.
Weight Loss and Wellness: Your Ultimate Guide to Fitness and Nutrition
