Staying Healthy While Dieting
Staying Healthy While Dieting
Staying Healthy While Dieting
A lot of people already know that being overweight plays a role in the development of cardiovascular problems and heart disease, diabetes, high blood pressure, etc., otherwise known as the "silent killer". So how do you manage a healthy diet plan to guard against these health conditions?
Make an effort to get the daily requirements from an assortment of food from the major food groups - grains and bread, fresh fruit and vegetables, milk and dairy, meats and poultry along with the good fats as much as possible.
Fats are an necessary part of a healthy diet plan and to maintain healthy weight loss, but there are good fats and there is bad fats. Fats are required to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. It helps your system to operate properly. Fat helps as well to satisfy hunger and makes us feel full by helping to suppress your appetite. It's the kind of fat that's important.
Saturated fats, trans fatty acids, hydrogeted oils, etc. are likely to bring about potentially dangerous cardiovascular and coronary heart health issues. They are frequently found at fast food restaurants, these include proccessed foods, margerines, deep fried foods, vegetable shortning, etc. They tend to raise the bad cholesterol, low-density lipoprotein (LDL) along with the risks of getting coronary heart disease and cardiovascular disease while providing less health benefits than other fats.
Monounsaturated fats on the other hand tends to produce a reduced risk of cardiovascular health issues. It improves the good cholesterol, high density lipoprotein (HDL). Main sources are canola oil, peanut oil and olive oil. Other good sources are avocados, almonds, hazelnuts, pecans and seeds such as pumpkin and sesame seeds.
Polyunsaturated fats falls into almost the same category as monosturated fats, it also raises the good cholesterol. This includes the Omega-3 and Omega-6 groups of fatty acids which your body can't create. Omega-3 fatty acids are found mainly in cold water fish. Foods rich in certain omega-3 fats called EPA and DHA is effective in reducing cardiovascular disease. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, walnuts and almonds. It is important to be aware that these oils can become unstable and potentially unhealthy when over heated as a result of the formation of free radicals.
Consume whole grain products whenever possible, whole grains contain the whole kernal and retains much more of the nutrition than refined foods such as white bread, white rice, bleached flour, refined sugar, etc.
Consume 4 - 7 servings of fresh fruit and vegetables daily. Choose the brighter, deeper colored fruits and vegetables as they contain greater concentrations of vitamins, minerals and antioxidants. As an example, red and yellow bell peppers, dark green lettuce, spinach, kale, oranges, strawberries, cantalopes, blueberries, purple grapes, etc.
Dairy products provide a rich source of calcium that's needed for healthy bones. A lot of dairy products are fortified with vitamin D which will help the absorption. These includes milk, cheeses and yogurts.
Lean meats should also be a part of a healthy diet. Fish, white meat (skinless) from the breast of chicken or turkey, lean cuts of beef and pork include round, chuck, sirloin, tenderloin and loin chops. Low-fat cooking techniques include things like grilling, broiling, roasting, sauteing and baking.
Keep in mind that dietary fiber, can aid you in sticking to a healthy diet and weight reduction. Despite the fact that it's not a food group many people don't get the daily recommended requirements from this fantastic substance. The body does not actually absorb fiber, it just passes right through your system without adding to your calorie intake. However while it goes through our bodies excess cholesterol and food attaches itself to it and is removed as well from your body. Thus you will get the cholesterol lowering effect which also reduces the the risk of potential corony heart problems and cardiovascular disease.
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