Posts Tagged ‘Cholesterol’
Why eat beans? Many can not find an answer to the question, having the chance to eat good pasta, roast beef or savory desserts. Let’s say in the fight of the flavor, the beans are not usually come out ahead, as if many are cutting more and more of their diets. But the beans can not only be tasty if prepared correctly they are, but they are very good nutritionally. Reason enough to eat.
Within the large family of legumes, which includes over thirteen thousand species, chickpea stands out for its antiquity, having been used since prehistoric times. Found traces of it in prognosticates excavations in Sicily and Neolithic in Switzerland, was also present in the gardens of Babylon, it was common in ancient Egypt and was the support plate in Roman times, as witnessed by findings made in the ruins of Pompeii.
The main component of the chickpeas are carbohydrates, of which the most abundant starch. The protein intake of the beans is also important, however it is larger than the other pulses. In addition, its proteins are incomplete because the essential amino acid methionine deficient. With respect to lipid content, chickpea if out from the rest of the vegetables, standing out the presence of oleic acid and linoleic acids (both unsaturated).
In addition, chickpeas are a great source of fiber, and as for vitamins and minerals, highlights the high content of folate, vitamin B1, calcium, phosphorus, iron, potassium and magnesium.
As for the caloric value, chickpea exceeds the average value of the remaining pulses.
Due to its richness in complex carbohydrates, consumption of beans provides a low supply of glucose (energy substrate), which makes it a suitable food for cases of strong physical effort and also as a component in the diet of diabetics.
By low-sodium diets may be included in hypertensive patients. And another benefit often unknown, presenting a marked diuretic effect. But hypertensive eye!, Which are marketed canned incorporate a lot of salt.
Its high fiber content facilitates intestinal transit, making it ideal for constipation, as well as to reduce blood cholesterol levels. However, this high amount of fiber is not suitable for people prone to accumulate gas in the stomach and intestine, or for those that have the delicate bowel (colitis suffering for example). In these situations, you can choose to eat the beans by removing the skin using a potato masher, once cooked.
Although the proteins that provide the chickpeas are incomplete from the nutritional point of view, we must bear in mind that any grain to be consumed together (eg bread or rice) offset the relative lack of amino acid methionine. Therefore, the combination of legume and cereal provides an excellent biological quality protein. It is precisely in these combinations, the beans can be completed in delicious dishes. Do not give up and try.
I bring good news to all regular consumers of rice, wheat bread or bran bread and a warning to lovers of vitamin supplements (and other supplements) to those who love super strengthen their diet. According to the results of the study, the cholesterol level decreased to 42% and in the case of high density lipids, or LDL (“bad” cholesterol), the decline was even more dramatic: up to 62%.
Vitamin E has been the subject of numerous recent studies, thanks to the health benefits attributed to him. Like other antioxidants, is supposed to be an anticancer agent that helps the body fight infections. When talking about vitamin E is usually referred to tocopherol and, more specifically the alpha-tocopherol form. But in nature so far have found eight types of substances that act as vitamin E: four forms of tocopherol (alpha, beta, gamma and delta tocopherol), and likewise four forms of tocotrienols (alpha, beta, gamma and delta tocotrienol ).
Much research has focused on the tocopherols of soybean, corn or wheat. But the tocotrienols are more potent antioxidants, according to Mohammad Minhajuddin (in a paper published in May 2005 in the journal Food and Chemical Toxicology Journal).
In addition to being in the shell of a grain of rice, tocotrienol can be found in the shells of oats and barley. However, the researchers say that the best is one that tocotrienol in rice bran.
Now, what is the dose should be taken of vitamin E. Because although this vitamin is good, is also known that taking too much can be harmful. But considering that the average person rarely has vitamin E as this that are in different forms in many foods.
Hence one of the objectives proposed by the task force Minhajuddin was to establish the proper dose. The results showed that this was 400 IU (265 mg) for a person of 70 kilos of weight, an amount very similar to the amount of vitamin E that is normally ingested in the diet.
In all, the conclusion one can draw is that it is best to rely on a balanced diet means replace vitamin deficiencies, first, with vitamin supplements.
We talked about the fiber. We said it was good for health, we should be adding to your diet gradually. But why and good fiber?
Vivirsalud says fiber is good for you because …
Combat constipation
The fiber is especially beneficial for people suffering from constipation, a digestive problem that affects many people, especially women and tends to worsen with age. Constipation is actually a symptom and not a disease. It can result from many diseases. But usually functional in nature and relate to dietary reasons, social and emotional, usually several coexisting causes: irritable bowel syndrome, diverticulitis of the colon, abuse of some drugs, especially laxatives, and especially the low fiber content in the diet.
To solve this problem is essential to increase the fiber in the diet, exercising regularly and drinking enough water.
If you suffer from constipation, before resorting to any medication, the first thing to check is if you take enough fiber each day.
Protects against disease
It has been shown that a diet high in fiber protects against colon cancer. Indeed, in countries where the diet is high in fiber, this cancer is very rare. The insoluble fiber components appear to offer significant protection against this disease through the solution attenuated intestinal contents and removal of excess bile acids.
But the consumption of fiber has many beneficial health properties: its ability to reduce cholesterol levels in the blood (reduce the LDL and HDL respects) decreases the risk of developing cardiovascular disease. According to one study, eating 10 g of fiber per day and decreases by 14% chance of getting heart disease. Soluble fiber also slows the entry of glucose into the bloodstream, which transforms them into highly beneficial for diabetics.
It helps keep the line
Some high-fiber foods like carrots, celery, green leafy vegetables, apples, etc.. can help control body weight. These foods require more chewing time and give a sense of satiety. To be held longer in the stomach, help to control the sensation of hunger.
The presence of fiber in the diet helps reduce overall energy content of the same and allows greater satiety with less food consumption. It is therefore important presence in any diet. Fiber alone will not help you lose weight but to eat less, avoid cravings and eliminate waste from the body.
We serve a small glass of wine for lunch, and just when you lie on the back of the chair to savor, you see it (your girlfriend, your wife, your partner, whatever) with eyes half-closed and head down, looking with increased expression of disapproval. A very recent study, conducted at the Faculty of Medicine, University of Seville, came to your rescue, to give a coherent and sensible argument that answer to it, able to replicate her look, the most fatal of sentences.
This study published in the Journal of the Science of Food and Agriculture, concluded that moderate consumption of Sherry and Manzanilla is beneficial to health, it reduces considerably the levels of total cholesterol in the blood. Indeed, there were decreases in total cholesterol between 24% and 30%. Decline is due, according to the study, known to decrease bad cholesterol or low density (LDL) while increasing proportion of good cholesterol levels or high density (HDL).
For these beneficial results, experts say that the Sherry and Manzanilla should be included in the list of wines with healthy physiological effects, following moderate consumption.
Now do not get your hopes up. The study will provide arguments to justify a drink, but if your claims are excuse by gallons of wine a day, sorry, no scientific study to back you up. In fact, the scientists insist reaffirm the status of a moderate consumption, understanding why a ratio of about 1 milliliter per kilogram of the consumer. The abuse may have counterproductive effects on health, as with any other alcoholic beverages.
A blood cholesterol (also called a cholesterol) high risk to develop atherosclerosis (characterized by the deposition of plaques containing cholesterol on artery walls, it reduces their diameter and impedes blood flow).
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Moreover, the clots that form in the coronary arteries and cause heart attacks more likely to form in places where the arteries are clogged with plaques of this type. Damaged heart arteries can cause angina pectoris (a contraction of the arteries that supply the heart muscle) or myocardial infarction (death of part of the heart muscle due to inadequate oxygenation).
6 concrete tips to improve cholesterol levels:
1) Find more ways to walk
Can you walk to the store to get milk or go shopping? Park your car further away (your destination)? Take the stairs instead of the elevator? Once you can walk more, do it. Physical activity is vital for heart health.
Hiking is also part of our 5 tips for staying in shape all year.
2) Eat six or more small meals per day
A large study of British adults found that people who ate six times (or more) per day had lower cholesterol than those who ate twice a day. This remains true even if, by eating 6 meals or more per day, you consume more calories and fat.
3) Make any sandwich with wholemeal bread
Eat more complex carbohydrates, like whole wheat bread (made with whole grains) or brown rice, may slightly increase the HDL (good cholesterol), and significantly reduce triglycerides (another type of blood fat that contribute to heart disease). Triglycerides in the blood is normally less than 1.5 grams / liter.
4) Eat Cheese
Women who ate one serving of cheese per day (about 55 grams) had a HDL (good) cholesterol and higher LDL cholesterol (bad cholesterol) less than those who ate less, according to a study by researchers at the University Wake Forest University School of Medicine (North Carolina, USA).
5) Laugh more often
A recent study showed that diabetic patients who watched funny series on TV for 30 minutes in addition to their regular medications to treat diabetes, significantly reduced the risk to the health of their heart:
These patients had approximately 26% increase in HDL (good cholesterol), against an increase of only 3% in diabetic patients in the control group (who did not watch the series funny).
6) Prepare the best coffee
If you drink coffee and if you’re worried about cholesterol, do not drink that coffee filtered through filter paper coffee or instant coffee.
Unfiltered coffee, which is usually made with a French press coffee contains a greater amount of cafestol, a substance that causes increased levels of cholesterol.
HDL Cholesterol is the good cholesterol that saves your hearth from the fatal heart attack. Healthy people will have high HDL and keep the LDL low. LDL is the bad cholesterol that can block the blood circulation to heart and causing heart attack. What are the easy three steps to reduce the risk of fatal heart attack?
One: Healthy Diet
Create a check list on your groceries! Make sure you put high nutrient food with omega 3, fiber and healthy oils on your weekly shopping list. These are the ingredients that clean your blood vessel. They make the stain or stick elements from saturated fat to be removed from the blood system.
Two: Exercise
Exercise is proven to increase the HDL cholesterol. It means that your body will have enough good fat to function well. Make sure that you have proper time to exercise during your busy work and hectic hours. Two or three times a week is considered t be suitable for you.
Three: Supplementation
When you find yourself too busy to cook healthy foods, don’t give up with the need of HDL cholesterol! Take immediate action by taking supplement that contact omega 3, niacin, fiber and other nutritive ingredients.
The three steps are designed to suit modern living. Healthy diet is more beneficial compared to fast food with saturated fat of margarine, or sweet snack with low fiber. Supplement is your best friend when you can not fulfill the minimum nutrient in your daily meals.
How to lower cholesterol is the question that everyone ask when cholesterol attacks. People should have a real plan when they want to reduce their cholesterol level. People should start from certain period to apply all necessary steps to reduce their cholesterol effectively. People should also ask their family to support them. Reducing cholesterol level is not easy at all. It deals with bad habit and life styles which are hard to change.
When people can go on the methods that they choose with their family support, it will be more fun and easily conducted. When people have found the best methods and want to really apply it, they will also need discipline to achieve a positive result from their methods.
Therefore, people should do everything wholeheartedly for getting significant effect. Besides good eating habit, people should also apply proper exercise for getting faster result. People should use their leisure time to do exercise. It is not necessarily hard exercise.
People do not also need to spend their time in a gym for applying their new healthy life style. People can just practice sit up, simple push up, and arm lift exercise for burning some calorie and help their body metabolism. Over weight is one major factor that leads people to high cholesterol. Therefore, people should also keep in mind that they should reduce their weight to reduce their cholesterol.
Cholesterol is a fatty substance (manufactured by the liver, contributed by various foods like eggs, butter, whole milk, etc..) Essential to the functioning of your body. Cholesterol helps to produce cells and hormones. However, excessive presence of cholesterol in the blood (and arteries) represents a danger to your health.
While the cholesterol in the blood increases, it greatly increases the risk of coronary heart disease like angina pectoris or myocardial infarction (the other risk factors as smoking, hypertension, diabetes ).
Some tips for lowering cholesterol:
1) Eat Whole Grain
Studies have shown that whole grains (eg oatmeal) can lower blood cholesterol (more than you lose weight or avoid the buoys around the belly), then integrate them into your daily diet.
2) Drink a glass of wine at dinner
In fact, any alcoholic drink can increase levels of good cholesterol and reduce the risk of a heart attack. However, excessive consumption of alcohol raises the risk of cardiovascular disease (in addition to providing calories in excess).
Specifically, moderate consumption of alcoholic beverages is associated with improved lipid profile (increased HDL cholesterol) and decreased coagulation cardiac events by obstruction (atherosclerosis, thrombosis) are therefore reduced. In contrast, consumption of alcohol causes a high amount of blood pressure elevation, and thus increased risk of stroke by bleeding.
3) Eat almonds
A substance found in the skins of almonds can help prevent the oxidation of LDL (or “bad cholesterol”). The oxidation of bad cholesterol can damage the lining of blood vessels and increase the risk of cardiovascular disease.
Sprinkle almonds on cereals and salads or snack on a handful of almonds during snack. If you can not resist the urge to snack, indulge in your craving for snacks by eating almonds (but not too much, already provide 23 almonds 164 calories).
Eating almonds (and other dried fruits nuts) is one of three dietary advice that RegimesMaigrir.com offers to improve the performance of runners.
Only four (or more) fitness workouts 30 minutes a week is enough to reduce your risk of contracting these diseases that threaten to significantly reduce the quality of life. This level of fitness training increases your rate of “good” cholesterol, reduces your rate of “bad” cholesterol, may boost the immune system, bad burns fat, builds muscle healthy, rid your unwanted kilograms and make you more radiant .
When you go through menopause, fitness can reduce the symptoms of hot flushes, aching joints, mood swings, anxiety, depression and insomnia.
Stretching
Practice yoga or Pilates to improve flexibility, core body strength and balance. Stretching also helps your joints to maintain range of motion.
Even small amounts of fitness exercises help improve your health. Bring bags of fruit and vegetables with you in the office or school, take the stairs instead of the elevator, park your car farther from your destination and drive the remaining distance on foot back to the supermarket foot, etc.. all these little things can accumulate beneficially. But before starting a fitness exercise routine, talk to your doctor about any risk factors to which you are already predisposed.
Obviously you have to eat healthily too. Drink plenty of water (1.5 liters of water per day if possible, regularly). Eat several small meals a day (instead of the traditional three large meals) to boost your metabolism. And follow a healthy diet for the heart that is filled with foods rich in vitamins and minerals, especially vitamins A, C and E as well as selenium and zinc.
The dietitian is a nutrition specialist. This occupation is performed primarily in hospitals and in residential care, fitness, in nurseries, but this activity can also be exercised in liberal. At a time when food and dietary balance are at the heart of the concerns, the dietitian’s role is to develop diets according to the structure that employs him. Some information about this business of health …
The role, skills required, the mission of the dietitian
The profession of dietician (do) is to develop balanced menus based on the physiology and pathology of those who consume. It must also ensure compliance with basic hygiene and keep abreast of regulations (HACCP) ever increasing governing this sector. For this profession, many qualities are required. Of course, the main qualification will be listening and communication. Read the rest of this entry »