Healthy Diet

healthy diet

Low Fat Diet - What It Is And How To Best Implement It

There's a common misconception that a low fat diet means no fat. In reality, fat is needed to transport nutrients and other valuable materials through the body. Therefore, it's good to ingest some fat, but most overweight people wind up taking in double the amount of fat they need. As a general rule, your total fat intake should not exceed 20% of your daily calories. To break it down, less than 7% should come from saturated fat, 1% or less from trans fat and cholesterol should not be more than 300mg.

Let's talk a minute about "good fats." It's true than low fat diets are important to maintaining a healthy heart and general fitness; however, "good fat" and "good cholesterol" (HDL) can be found in foods like salmon, vegetable oil, nuts, olives and avocados. Good fat is essential in transporting vitamins like A, K, E and D throughout the body, in addition to cushioning the vital organs and providing energy. When cooking, try using extra virgin olive oil. For salads, add a few tablespoons of flax seed, a handful of walnuts or a salad dressing made of vinegar and olive oil. Try to include more salmon, tuna and mackerel into your diet, either literally or through a fish oil supplement, which is packed with omega-3 and omega-6 fatty acids.

"Bad fats" are trans fats: margarines, shortening, deep fried chips, fast food, baked goods, hydrogenated vegetable oil. The reason they have such a bad wrap is that they're known for lowering HDL cholesterol, which is the kind your body needs to function, as well as increasing triglycerides and LDL cholesterol, which is the bad cholesterol that leads to heart disease and diabetes. Saturated fats found in whole milk, butter, cheese, ice cream, red meat, coconuts and chocolate should also be limited for the same reasons. Fat from these sources should be 16 grams or less for a 2,000 calorie diet. For those looking to actually lose weight, the saturated fats should be less than 12 grams.

Switching to a low fat diet can reduce one's risk of heart disease considerably. Doctors recommend the DASH program, which calls for: 8 grain servings, 5 vegetable servings, 2-3 1% dairy servings, 1-2 servings of meat, poultry or fish and 5 servings per week of nuts, seeds or beans. Limit your intake of saturated fats, sugars and processed foods. Also, be aware of portion sizes, which should be ½ cup for cooked foods, 1 cup raw veggies and 2 tbsp of nuts and seeds. For many people, enlisting the help of a dietician or adhering to a meal plan program is invaluable in breaking old habits and beginning their odyssey toward healthy living.

As we start to get older there are key numbers that begin to weigh heavily upon us. We have to worry about our blood pressure, weight and our cholesterol level. These are some of the things that most of us have ignored for the vast majority of our lives now all of a sudden have great importance. However these are some of the thing that should not have been pushed aside. A lifetime of misuse on the body returns only damaging things when left unrestrained.

Your cholesterol level is certainly chief if you want to stay healthy and your body operating right. High levels can lead to heart attacks as well as stroke, both of these things you do not want to have to deal with. Being mindful in regards to your cholesterol level is not only for the elderly. It is something both young as well as older people have to worry as well as be cognisant of if they want to lead a healthy life. In this article we will cover the fundamental principles of cholesterol and hopefully you will realize just how important a healthy level is to your body and peace of mind.

What is cholesterol?

Cholesterol is a lipid that is found in the bloodstream of humans and all animals. It can be there from two different sources. The first source is your body itself. The body naturally produces cholesterol. The second source of cholesterol is the food that we eat. It may surprise you to know that not all cholesterol is bad for you. There is good cholesterol and bad cholesterol. But you have to know the difference if you want to protect your health and your heart.

How can you prevent high cholesterol?

You can help take steps against having too much LDL cholesterol in your body by exercising, not smoking and eating right. These three things are the primary reasons why people have excessive LDL. Yes, some of your cholesterol levels have to do with family history but doctors have proven time and time again that a diet rich in fish and Omega-3 along with a healthy weight will reduce the overall LDL numbers. The body needs to have plenty of exercise as well.

How is the blockage from the arteries removed?

The first stage is through medicines but if there is a acute constricting or occlusion in the artery or blood vessel then a slightly more intrusive procedure is essential. The actual functions might vary but one popular method is done through the use of a balloon angioplasty. The mechanical device is introduced into the artery and navigated to the where the blockage is located where the build up of plaque has taken place. The balloon is then inflated to clear the passage. Nowadays the routine is minimally invasive and most patients are able to going home on that very day.

What is the normal range for a healthy cholesterol level?

The American Heart Association has guidelines established for what is considered a healthy range of cholesterol levels. A total cholesterol level of 200 mg/dL is considered to be a desirable level since it puts you at a lower risk of having heart disease. Here is the trick though. It is not just about total cholesterol. Your HDL levels should be over 60 mg/dL and your LDL should be lower than 100 mg/dL. Mg/dL means it is measured in milligrams per deciliter of blood.

For further educational knowledge go here Healthy Cholesterol Levels also Atkins Diet And Cholesterol Levels and at Cholesterol Ratio

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