Tag: Diet
How to eat a heart-healthy diet
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Healthy eating is an important way to maintain heart health. Over the next few minutes, we’d like to share answers to some of the most commonly asked questions about heart healthy eating. I have high cholesterol. Should I stay away from high-cholesterol foods like eggs and shellfish? Cholesterol in your food actually has very little effect on your blood cholesterol.
This is because your liver makes most of the cholesterol in your body. What affects your blood cholesterol most is the amount and type of fat that you eat. The best way to lower your blood cholesterol is to choose foods that are lower in fat. Choose leaner cuts of meat, skinless poultry and lower-fat dairy products, and limit egg yolks, the yellow part of the egg, to 3 per week. Shellfish, like shrimp and squid, are a low-fat alternative to eating meat, and can be enjoyed once a week. Scallops, mussels, lobster, and crab are very low in cholesterol and can be enjoyed as often as you like. There are a lot of different diets out there. Should I really be limiting my fat intake? Fat has an awful lot of calories. Limiting your fat intake, as long as you’re not replacing the calories with unhealthy calories can be helpful for achieving and maintaining a healthy body weight.
The type of fat you eat can also affect your cholesterol levels. Saturated fats and trans fats can raise your LDL cholesterol or your lousy cholesterol. Foods that have saturated fats typically come from animal sources, so meats and dairy products generally have the highest amounts of saturated fats. Make sure to choose lean cuts of meat and skinless poultry, and trim your meat of any visible fat. Enjoy low-fat dairy products, like skim or 1% milk and 0% yogurt Trans fat is primarily found in commercially processed foods. This type of fat is worse for your heart than saturated fat, so it’s important to choose foods that are trans fat free. Before buying any commercially processed foods, check the packaging to make sure it doesn’t have any trans fat in it.
Look for phrases like “trans-fat free”, “0 trans fat”, or “no trans fat” Check the ingredient list – make sure that “shortening” or “partially hydrogenated oil” are not listed as ingredients. If they are, pick a product that doesn’t have these two ingredients listed. Avoid using hard margarine, which is high in trans fat. Instead, use a non-hydrogenated margarine, which is trans-fat free and has very little saturated fat. What’s the best oil to cook with? Cooking oils are a good source of healthy fats called unsaturated fats. The best oils to use in your cooking are olive oil and canola oil. Even though these are healthy oils, it’s still important to limit the amount of oil that you use when you’re cooking.
Use heart healthy cooking methods that don’t need a lot of oil Such as steaming, poaching, baking, roasting, and stir-frying. Avoid deep-frying or pan-frying. Even if you are using a heart-healthy oil, your food will absorb too much extra oil during the cooking process. When you are adding oil to your cooking, use an oil spray or measure out the oil that you’ll be using. I’ve heard a lot about omega-3 being good for my heart, but I’m not really sure what it is. Can you tell me more about it? Omega-3 fats are healthy fats that we need to get from food because our bodies can’t make them. We need them to help raise our healthy cholesterol and make our blood vessels more elastic. The best sources are from fatty fish including salmon, tuna, trout, mackerel, herring and sardines. You can choose fresh, frozen, or canned fish. When you choose canned fish, make sure it’s packed in water instead of oil. You should try to eat these types of fish at least twice a week.
If you don’t eat fish, you can also get omega-3 from walnuts, ground flax seeds, chia seeds, pumpkin seeds and wheat germ. You can enjoy these nuts and seeds every day, but make sure that they’re unsalted and haven’t been pre-roasted in oil. I know that fruits and vegetables are healthy. Should I be focusing on anything else? Fruits and vegetables are packed with vitamins and minerals, and they’re also a great source of fibre. Fibre can help to decrease your cholesterol and blood pressure. It also helps you to feel full for longer, which helps with achieving and maintaining a healthy body weight. Of course, fibre is also useful for keeping your bowels regular. There are two kinds of fibre: Soluble fibre which is especially helpful for lowering cholesterol and blood pressure; and insoluble fibre which helps to keep your bowels regular. It’s important to ensure you get both kinds of fibre every day.
Foods that are rich in soluble fibre include psyllium, oat products like oatmeal and oat bran, legumes, and certain fruits and vegetables like apples, pears, berries, citrus fruit, broccoli, cauliflower and squash. Insoluble fibre is also known as “roughage”, and can be found in whole grain breads, cereals and pastas, leafy vegetables like spinach and lettuce; and more colourful fruit and vegetables like melons and peppers. If you’re not used to eating a lot of fibre, start slowly, and make sure to drink plenty of water to help prevent stomach upset. I don’t have diabetes, do I still need to watch my sugar intake? Sugar can be found naturally in food, or it can be added to food.
Sugar is found naturally in foods like fruit and milk products. These foods are healthy and should be enjoyed throughout the day. Added sugars include table sugar, honey, syrups and foods that contain added sugars, such as sugar sweetened beverages, desserts, and sweetened cereals. Eating large quantities of added sugars can increase weight and increase the risk of developing heart disease, even in people who are not overweight So, it’s important to limit the amount of added sugars that you eat. Having an occasional treat is fine, just remember that if you have a treat every day, it’s no longer a treat, it’s a habit. I think I need to cut down on my salt intake. How do I do that? Salt contains sodium, and eating too much sodium can increase your blood pressure. Sodium is found naturally in fresh foods, but more than 75% of the sodium we eat comes from processed and packaged foods.
To cut down your sodium intake, limit the amount of salt you eat by not adding any to your food at the table. When you’re cooking, only add a pinch of salt, or instead of salt, try adding flavour with dried or fresh herbs, such as basil, thyme, or rosemary, or try using a blend of herbs and spices. Choose fresh foods whenever possible, and limit foods that have been processed, pickled, smoked, or salted If you are using canned products, make sure to rinse them well under water first The foods I eat are healthy, but I’m just not sure how much to eat.
Can you tell me more about heart healthy portion sizes? Portion control is important for achieving and maintaining a healthy body weight. A simple way to do it is to follow the plate method. Fill up half of your plate with vegetables. A quarter of your plate should include lean protein like fish, legumes, skinless poultry or lean meat. The last quarter of your plate should be high-fibre starchy foods like whole grain breads, brown or wild rice, multi-grain pasta, potatoes with their skin still on, or corn. Then you can round off your meal with a glass of milk and some fruit for dessert. Not every meal will fit into the plate method. What do you do on pizza night? Yes, there can still be pizza night.
Just apply the same ideas. Choose a pizza made with a whole-grain thin crust and topped with lots of veggies and some grilled chicken. Let that fill up half your plate. Then, have a big salad with it and enjoy some fruit for a sweet finish. What are some heart healthy tips for eating out? When eating out, choose dishes that have been prepared using heart healthy cooking methods. These include dishes that are steamed, poached, broiled, grilled, stir-fried or baked.
Choose dishes with lean cuts of meat, skinless poultry, fish, or legumes. Choose dishes with higher fibre starch options, such as whole wheat or multigrain pasta, brown or wild rice, and sandwiches made with whole grain breads. Ask to have your salad dressings and sauces on the side. Choose non-creamy dressings and sauces. And of course, don’t forget the veggies! We hope these tips will help you make heart healthy eating part of your lifestyle and daily routine. If you have any additional questions, please don’t hesitate to let a member of your health care team know that you’d like to speak with a registered dietitian.
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Healthy Eating with Type 2 Diabetes
theguy 0 Comments Cardio Get fit Health Healthy Food
Good day my identify is Carlton rivers and i’m a registered dietician with Nick Pat in these days we will be discussing how you can beef up your weight-reduction plan after a diagnosis of diabetes now these methods aren’t just for these with diabetes I encourage every person to use these pointers to their food regimen every day so let’s get started the first thing that you need to don’t forget is to observe the quantity of carbohydrates you consume that way you are capable to manipulate your blood glucose levels or blood sugar stages so what is a carbohydrate good carbohydrates are determined in bread in rice and pasta and different starchy things like potatoes and corn and legumes that are beans and peas carbohydrates are also discovered in sweet foods and drinks like fruit and milk and yogurt as good as sugar sweetened beverages fruit juice and a few sweet and of path any candy cakes so the variety of diet i’ll be emphasizing at present is the Mediterranean sort food plan now this weight loss program has giant amounts of research which have shown distinct advantages in improving cardiovascular wellness and likewise increasing insulin sensitivity which is integral for anyone with kind 2 diabetes a Mediterranean type weight-reduction plan is wealthy in seasonal fruits and greens entire grains healthy fat like fish and nuts and avocados after which it is going to be reasonable amounts of cheese and dairy products like milk and yogurt it is going to be average amounts of lean protein and eggs and then just minimal quantities of crimson meat and sweets so for those who become aware of over here there may be nonetheless our carbohydrates in the Mediterranean kind weight-reduction plan and that is where carb counting comes into play so I find that carb counting is the high-quality way to reveal the amount of carbohydrates you devour and drink at mealtime and for snacks so what i’ve achieved here is I’ve portioned out the carbohydrate containing foods into one carbs serving so what does that imply good 15 grams of carbohydrates equals one carb serving so let’s take this piece of bread for example this piece of bread comprises about 15 grams of carbohydrates so we will say that is one carb serving now if you’re advocated to devour two carb servings for breakfast then you want to limit your carbohydrate consumption to 30 grams that breakfast the American Diabetes association recommends a good beginning factor as 3 to five carb servings per meal that might be a sandwich comprised of two slices of bread you could put meat and cheese in it together with a bunch of non starchy greens after which a small part of fruit and there you go you may have three carb servings so what i’ll do at present is i will exhibit you the right way to take advantage of out of this weight-reduction plan so i’ll take just a little over one cup of spinach after which i go to grab some tomatoes and a radish and what’s great about these vegetables is they may be very low in carbohydrates so we name them free meals which you could generally consume as much as you wish to have of those meals and no longer lift your blood glucose levels so i’m going to add this to the salad and that i continually love adding a salad to any meal on the grounds that it simply helps helps fill you up so we’re going to slice up a few of this radish and add it to the salad and then we’re going to seize some walnuts which you are stuffed with fairly healthy fat they may be really high-quality on your mind wellness and to raise your excellent ldl cholesterol your HDL ldl cholesterol so i am just going to crush some of that now one serving measurement is about one palm full which is one ounce of best after which i’ll add in some just multi elegies simply slice it up sprinkle it on after which we’ll do salad dressing so it is particularly simply 1 tablespoon of olive oil and a half of a tablespoon of balsamic vinegar or anything vinegar you decide on some a drizzle it over and now of direction that you could buy salad dressing in the grocery store however it’s in most cases more luxurious and when you get the low-fats variation then it’ll be excessive in sugar so I say go along with homemade it’s normally higher anyways so i am also going to add in about 3 oz of salmon fillet and so there you go so this meal actually does no longer have many carbohydrates it does not actually have a full one carb serving so if you want to add carbohydrates to this meal you might add 1/2 of a sweet potato which is about 15 grams of carbohydrates you might add one cup of strawberries which is one carb serving and then you definately would add half of a cup of grapes so now not all fruits are created equal there are some which might be greater in carbohydrates and others for example berries are going to have the lowest amount of carbohydrates whereas grapes are a little bit better and so are bananas so one carb serving of banana is going to be half of a banana after which for an apple one small Apple is going to be one carb serving so when you’ve got a giant apple you’re frequently going to wish to cut it in half of to watch your carbohydrate consumption so do not forget when you are seeking to make a culture exchange involving your weight-reduction plan it’s now not that difficult seem at all the distinct food that you simply get to consume all you must do is make sure you’re eating nutrient-wealthy meals so excessive in nutrients and minerals so yummy fruits and greens entire grains matters that are going to fill you up and preserve you convinced they’re additionally going to reinforce your wellness and simply make you feel higher so when you’re adjusting your weight loss program to control your blood glucose stages or your blood sugar phases go low and carbohydrates and high in those healthy fat like olive oil avocados and salmon it will take slightly bit more instruction however i know you can do it so consume up and enjoy blissful consuming you
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Singaporeans Try: 72 Hour No Calorie Challenge
theguy 0 Comments Cardio Get fit Health Healthy Food
Oh my god! What the hell? Wait, you cheat so much? Hi guys! So in collaboration with the new Pepsi black, which has a bolder cola taste and not using a energy, we will be doing the "No Calorie project". Hello guys! Hello! So, what is your present food regimen like? Health side begin first. Fitness facet, fitness aspect! Fitspo! This one, this one! I’m doing intermittent fasting. I truly devour within eight hours a day, then I eat whatever i need- His something he desires right, is… BROCCOLI! Yeah, broccoli. I used to be on intermittent fasting, but i haven’t finished it for roughly a month. Ok, currently proper, presently i’m making an attempt this food plan, like meal replacement form of factor. Wa! So each morning and evening right, i don’t eat breakfast or dinner lo, I simply devour…<br><br>No, I drink the chocolate shake. I’m seeking to be on intermittent. So, have you learnt how energy have an effect on your body? I keep in mind I read it somewhere, calorie is absolutely the quantity of vigor you ought to burn it off. So, you will have a base, that means like even though you are mendacity down not doing some thing correct, you continue to burn a detailed quantity of energy. So, on this episode of Singaporeans are trying, you’ll be making an attempt the "No Calorie undertaking" for 72 hours. Oh… No calorie? Might be, i’ll simply go with that sport plan right there, just lie down. No calorie for 72 hours. No calorie! So, does any person be aware of what no calorie food stands for? Air. No la, joking. It is basically meals that in reality takes extra energy to burn than it’s actual calories. So which you can simply whack one object la? That you would be able to try that la, for the following three days. Your broccoli for the 72 hours. My method for that, yeah. No, but then like how are you going to cook dinner the broccoli? Like blanch it? What’s blanch? I do not know what is blanch! Like cook dinner in water la! Oh, just boil la! Boil that is all ah, like cannot put whatever inside.<br><br>Boil, boil. Blanch. Morning guys, today is Day 1 of the "No Calorie assignment", and proper now could be 5.30 a.M. The other guys are like, "Let’s do this fitspo" and stuff, so they decided to go to Yoda… Er, Yoda? So we’re like accomplished with our fitness category and like, now right, we have got to find things which might be zero calorie. Zero calorie. So, the very first thing we saw is in reality apples. Apples, okay.<br><br>We might have to live on on this, for the next 3 days? Three days! Good enough enjoyable fact, I hate veggies right, but then I quite love lady fingers. Lady fingar? Girl finger? Girl’s fingers? Yeah. Yen, are you hungry? Oh my god. I am quite hungry, I just ate an apple for breakfast, so… Wa, I consider I work except not hungry sia, but… See, I advised you! She like robot leh, she on no account eat one. You understand, I keep imagining that like, aiyo, i will like, "12 o’clock! I’ll like, get some stable food." after which I realised proper, oh my goodness, i am on the task. So we are making ready our lunch. We have mushroom, broccoli, konnyaku! I suppose like we are in a cooking show eh. Hi! Hello! If Yen can cook dinner, so can you! Oh yeah! Carbs! Carbs but calorie free! Let’s consume lunch! Let’s eat lunch! Definitely honestly right, i’m rattling surprised that we received carbs eh.<br><br>Hor? Yeah. Let me are trying some. Yeah, we acquired carbs! Ok, so I was just speaking to Yen, Jess and Adria on the chat proper. Since now we have a chat collectively to make sure that we don’t relapse, and we’re rather like, craving for some thing candy. And, surely I purchased Pepsi black for me to love, cheat. ? In view that adore it’s sweet drinks ma, but it’s no energy. Oh my god! Sure i want something candy. Wa shit, too excited already. That is zero calorie! So i am just accomplished with my exercise. In reality it feels most of the time the equal, perhaps it’s just day 1. However definitely I at present, I additionally slightly play cheat la. I did not do the average exercise, I style of like cut it by 20%. I am out with my buddy over right here, his name is Joe, and he received me… He is very candy by the way. He received me… What is this? Cinnamon rolls… Sorry! So i am just executed with bar, and i’m ravenous, and i am at Takashimaya finding food. And all these? I cannot consume! So I known as myself ‘Hungry Jess’. Honestly I must alternate it to ‘Hangry Jess’.<br><br>hello guys, so it can be Day 2 of this "No Calorie venture", and i am a bit of extra energized this morning. It is lovely handy within the morning, like correct earlier than lunch, on the grounds that… I don’t suppose hungry within the morning in general, so it’s beautiful k. Day 2, and we’re gonna cook dinner… I will put together the enoki mushroom salad, so i am hoping it is zero calorie enough. And i will prepare the cauliflower rice. K, so i am very tempted to interrupt this no calorie factor, since that is my favourite candy eh. Oh no! No! No, no, no! Keep powerful. Stay powerful! Shoo, no! Ooh, it is an aeroplane! Okay, so i am filming coffee damage, and who’re the knowledge for espresso spoil? It’s my pricey chum, Adria over there… Stop it hor! And she or he is shamelessly eating sia.<br><br>this is for work! For those who have been in her role would you haven’t eaten this? I will… Just scent. LIAR! Liar, liar, pants on fire! So it appears, it is counted that I cheated this morning. Since I was in a shoot, and that i needed to consume some chook. In my defence proper… I’m going to check out now, how many energy is 1 / 4 of a fowl leg, or anything. And then i’m going to work this off. So the only purpose why i am even doing this endeavor… But in my work put on ah, of all things, is on account that…<br><br>So it’s the end of day 2, and i am very tired after the recreation. To make up for in these days, i’m no longer really going to consume a lot for dinner, also because i am not very hungry now. There are food which might be very low in calorie or like zero calorie, but the factor is right, first of all, you need to go and purchase them, so that could be the more tedious phase. Like having to head and find them and buy them and then prepare them. As so much as I wish to say there used to be flavour to lunch, there wasn’t enough. Throughout the entire day I was once just craving for like, some thing candy, you realize? So after I was going dwelling, I determined to get myself a Pepsi black.<br><br>they have got no energy, it convinced my cravings due to the fact that they’ve the bold cola style, which it says over right here. You realize what, I think i will continue to exist this project lovely convenient. Ok, so I have got to confess something. Wager what? I ate… Like I just received a small chew of this baguette. Which is like sincerely air la, by the way, I ate this part… So I do not know if that counts? So it can be day 3 of the assignment. I am definitely feeling relatively alright, I determine without feeling hungry, and i’ll go for a morning run. Welcome to yet another episode of ‘Yen can cook’. Sure, so we’re simply going to do like, soup stuff… Oh my god, we nonetheless have tomato, so we can simply prepare dinner like some tomato-onion-garlic base stuff with plenty of veggies. Ok, I simply knocked off, and after having a day of low/ no calorie food, you simply think like having something that has bolder taste.<br><br>I don’t know, for me it can be like i want some thing that may be a little bit fizzy. So, I bought myself a bottle of Pepsi black! Yay! And it says ‘no calorie’, so that is quite, you understand, the savior for the day. I don’t know why i’m here… Given that ‘no, however okay’ i will truly just eat eh. How’s the task? Unhealthy. Coming from Yen. I omit my meat, and my tofu, or the whole thing that is regarding protein, yeah. He like breaking down already. Yeah, same leh, like you do not ask a T-rex to consume grass. Certainly for me, I feel like through this mission right, i will live with out meat.<br><br>Huh! Clearly really sian for me given that I relatively, fairly hate vegetables la, so… Eh, however i tried my high-quality k this venture. Confession time. Who cheated? You cheat? You cheated? I was going to say i am rattling impressed you by no means cheat eh! What did you consume? Adequate, adequate, ok. The day gone by morning proper… It’s the day that you in no way come to administrative center. Good enough, let me explain! Oh my god. You shouldn’t even have taken AM off. You instructed me that you simply just slept! To be fair right, the 2d night time, I practically cheated. Immediately, at like 10.30 p.M., after which in my head I used to be like, "you understand what? I’m going to screw this! I will go residence and consume maggi mee and no one’s gonna be aware of!" but then I used to be like, after I go dwelling then I used to be like, oh are not able to la, I rather like tahan until this moment right, it can be simply a further day. Why you giggle, is it you also try this? Maggi mee additionally. Huh? You cheat extra? Are you severe? Huh? Oh my god! Huh? What the hell? Wait, you cheat so much? Am i able to say, he failed to even hesitate to walk straight to the counter and get a meal.<br><br>k, honestly it is been three days in view that I touched meat eh. First-rate, anything, i am not going to put this within the video anyway, bye! Okay, as a way to congratulate for the top of the mission, except for you James, we’ll offer you some snacks. Yay! Eh, cheaters are not able to get. Do you consider, or see any alterations by way of this task? Yes, like my pants are loose, and my t-shirt sleeves are free. Which i’m rather disturbed, i am very sad.<br><br>but simply I think correct, seeing that we were so confined in option proper, so finally during the day correct, i do not particularly think about what am I going to devour later. I consider it helped that I used to be like, just a little extra alert la. I not ever rather like, feel tired within the core of the day. However the end of day tiredness is real. Ah, ok, yeah yeah. What used to be the highlight of the whole challenge? Cooking collectively! Within the workplace. Oh yeah, that was once fun.<br><br>That was very, very fun. Like, also we bought accelerated lunch ruin due to the fact of this, however whenever in the place of work proper when we had been cooking, honestly other men and women were kind of jealous of us. All of them crowded around, they had been like, "Oh my god that smells so just right!" am i able to simply kope (steal)? Smells good leh. Wa, eh you all jealous ah? Yeah, tremendous jealous. Will you proceed to incorporate some of these objects, or like continue this sort of venture on your daily life? Surely, i will restrict sauces eh. I imply to not take the whole project literally, like proceed it. However I realised like, things like sauces, they quite have a lot of like, sugar and stuff like that. One of the vital dishes right, that we cooked for lunch, i’ll do it at dwelling eh. Which one? The cauliflower rice. Yeah, equal identical.<br><br>Cauliflower rice with like a slab of steak. Will you all advise this venture to other persons? I feel like one day is ample to check out. Honestly all these like fads, it is like you have got to see the physique can take it first not. It’s not very healthy la, to move straight like, assume you do this for like 2 weeks. Section 2? 2 weeks? No! 2 weeks? Can’t, can’t, are not able to already! K, I find 2 weeks right, it can be potential if we do not ought to retailer for food, that means all the groceries are offered. Huh? Oh, that you would be able to call Yen lo. He appears very interested. Eh you all do one more mission with him. .
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