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Maintaining A Healthy Diet

Author : dve smit

Most people know that carrying excess fat contributes to the development of cardiovascular health problems and coronary heart disease, diabetes, blood pressure levels, etc., otherwise known as the "silent killer". How do we maintain a healthy diet to protect against these diseases?

Attempt to get the daily requirements from an a number of food from the major food groups - whole grains and bread, fruits and vegetables, milk and dairy products, lean meats and poultry together with the good fats whenever you can.

Fats are an very important part of a healthy diet and to maintain healthy weight reduction, however keep in mind that there are fats that are beneficial to your health and there are fats that are bad for your health. Fats are essential to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. It allows your body to operate properly. Fat helps as well to satisfy hunger and helps you to feel full by helping to suppress your food cravings. It's the kind of fat that matters.

Saturated fats, trans fatty acids, hydrogeted oils, etc. have a tendency to lead to potential serious cardiovascular and coronary heart health problems. These are often found at fast food establishments, 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 in contrast tends to create a lower risk of cardiovascular health problems. It increases the good cholesterol, high density lipoprotein (HDL). Primary 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 improves the good cholesterol. This includes the Omega-3 and Omega-6 groups of fatty acids which your body can not create. Omega-3 fatty acids are found primarily in cold water fish. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular health problems. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, walnuts and almonds. It's important to know that these oils may become unstable and potentially unhealthy whenever over heated due to the the formation of free radicals.

Consume whole grains whenever you can, whole grains contain the whole kernal and retains significantly more of the nutrients than refined foods such as white bread, white rice, bleached flour, refined sugar, etc.

Consume 4 - 7 servings of fresh fruit and vegetables per day. Choose the brighter, deeper colored fruits and vegetables as they contain higher concentrations of vitamins, minerals and antioxidants. For instance, red and yellow bell peppers, dark green lettuce, spinach, kale, oranges, strawberries, cantalopes, blueberries, purple grapes, etc.

Dairy products give you a rich source of calcium that's essential for healthy bones. Many dairy products are fortified with vitamin D which helps the absorption. These includes milk, cheeses and yogurts.

Lean meats should also be a part of a balanced and 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 food preparation methods include things like grilling, broiling, roasting, sauteing and baking.

Also remember that fiber, can help you with maintaining a healthy diet plan and losing weight. Even though it isn't a food group many people don't get the daily recommended requirements from this fantastic substance. Your system does not actually digest dietary fiber, it just moves right through the body without adding any calories. But while it moves through your body excess cholesterol and food attaches itself to it and is eliminated as well from your body. Thus you get the cholesterol lowering effect which also cuts down on the risk of potential corony heart problems and cardiovascular disease.

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Tags:   weight loss, lose weight, fat loss

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Submitted : 2010-11-14    Word Count : 870    Times Viewed: 298