Tag: Oil
How to eat a heart-healthy diet
theguy 0 Comments Uncategorized
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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BEAUTY BASIC / Skin Care : Evening Routine
theguy 0 Comments Uncategorized
Whats up guys so on this video i’m gonna show you the right way to rejuvenate and care for your skin cat the human needs to claim hi every person sup occurring ok so in this video i am gonna offer you a very in-depth tutorial on learn how to rejuvenate your dermis and these are the hints that I in my view use myself so i do know this works really simple i am maintaining it to 5 recommendations so the primary one the essential is to cleanse your epidermis to clean it the key to rejuvenation is making sure that your skin is easy so it may absorb all the fundamental excellent merchandise that you’re hanging on it so you need to make sure that any purifier that you are using is powerful particularly if you’re any individual that’s sporting quite a lot of make-up or you might have waterproof mascara i know this is unconventional to what you guys hear however try making use of cleaning oils as an alternative of facial soaps or any harsh chemical soaps which are in the market on the market would not always mean you need to spend a lot of money that you would be able to go so simple as additional-virgin olive oil and that is honestly my favourite make-up remover and also home made cleaner it’s so homemade you can just actually use it from the bottle if you are going to be utilizing an extra virgin olive oil you need to search out one that’s licensed healthy exceptionally if you’re placing it in your face you do not want to make use of anything that is low nice so discover a licensed natural further virgin olive oil to use on your face it is going to melt down the make-up it will be handy to eliminate and in addition it is going to support nourish the skin too simply because it doesn’t strip away the normal oils which can be already on my face but it surely helps break down the merchandise at the same time without hectic my epidermis for many who are concerned about like acne susceptible dermis simply due to the fact you are utilising oil on the skin does no longer imply it’s going to make it any longer oily in fact it is in reality going to help nourish the epidermis and keep it from getting more irritated so rather of using any harsh chemicals seem for a product that is extra healthy has much less alcohol less parabens and in finding anything that’s more soft on the skin so this is the reason I propose utilising oils on the dermis with regards to cleansing and taking out any make-up and i do know there may be gonna be nights when you’re going to be super lazy in terms of eliminating makeup however for those who find time to brush your enamel that you may obviously find time to do away with the make-up so just put money into a good make-up remover this is one that i like with the aid of Kummer lab what i admire about these cleaning wipes is that it would not suppose like a makeup remover where if you dispose of the makeup your dermis feels dry there may be introduced moisturizer in here and it feels more hydrating when you are doing away with the makeup as an alternative of just stripping the whole lot dry so every time i am feeling lazy primer lab cleansing veil is my go-to makeup remover step number two is to treat your skin and there’s specific approaches you could deal with it considered one of my favourite methods to deal with the skin is to use a clay mask this is one by using Cal Lian it is a Korean company ever for the reason that i have been making use of this I’ve noticed that my pore dimension lowered dramatically it is amazing and i do know there may be bentonite clay and different natural and organic normal components beautiful certain there may be like magical ingredients in right here nevertheless it quite works clay masks is a excellent strategy to easy out any impurities and toxins from your dermis what it does that it draws it all out and it gets rid of it and it brings it to the top of the epidermis so that you can simply rinse it proper away discover a clay masks that works quite well for you you will see that relatively good ones at entire foods i know there’s quite a few quite just right normal ones that you need to use and in addition the historical-long-established trick that I used after I was in college unscented kitty litter i do know that sounds loopy i’ve a cat so i know how loopy that sounds but a variety of the occasions while you seem at the parts of unscented kitty litter notably organic unscented kitty litter it is quite simply bentonite clay and bentonite clay is discovered in pricey or very well made clay masks like these that one can find on the put it on the market’s crazy and what you do is you are taking the powder of the kitty litter you wet it and then you definately apply it on your face similar to a clay masks and also you rinse it off a further healing that i really like utilising is a honey requested and what makes honey so targeted is that it is nature’s antibiotic so now not simplest will it help lighten the dermis but also has remedy properties in there too where it helps heal the skin and nourish it my favorite honey to make use of is manuka honey it can be far more rich in antibiotics than usual honey that you just in finding in the marketplace across the grocery retailer shelves and it’s a bit extra expensive so if you are on a budget manuka honey maybe a little extra pricey but I find it irresistible considering that i do not just use manuka honey for my face whenever i’ve a sore throat or if i’m feeling unwell I take a teaspoon of manuka honey I simply consume it and the next day to come my throat feels better and i do not feel as unwell so it’s really a distinct method to heal the body and the epidermis I do that twice a week where I observe manuka honey on my face I leave it for about 5 to 10 minutes and then I rinse it off and my dermis just feels mighty so it is a quite fine way to deal with and nourish your epidermis and if you’re feeling just a little fancy then I propose making use of a really just right well-made epidermis masks and this one is by way of Innisfree I found out this company once I was once in Korea and that i located the store and that i cherished each single product that that they had in there it is robust best they believe in natural and organic common products and what i like about this masks is that it’s a two-step process so you might have the serum that’s connected up right here that you peel off and also you apply for your face it is diet C and then you definately observe the masks on and correct when you remove it your skin just feels brand spanking new if buying mask like it is a little too pricey for you there is a strategy to make your own it’s rather simple all you want are rectangle rectangular cotton sheets like this and essence what essence does is that it’s softens the dermis it lightens it and it also helps prepare it for all of the other merchandise that you’re going to use on later so what I do is I take the essence I douse it far and wide the cotton pads I let it take a seat for 10 seconds and then I begin stretching it out after which I peel it layer with the aid of layer making use of it in every single place my face leaving it for approximately ten minutes it can be good enough after which simply peeling it off and your dermis is going to believe so fresh and so rejuvenated after which it is equipped for step quantity three step quantity three is to tone the dermis so when it comes to toners you wish to have to be careful with what’s available on the market proper now on the grounds that there is rather a lot available on the market that has quite a few alcohol in it and what alcohol does that it dries the skin that’s the certain reverse of what you wish to have to do so you want to discover a toner that does not have a variety of alcohol like this one by way of B the epidermis that is by far probably the most high-quality toners I’ve ever used I like it and besides making use of this toner generally i’m going to swap it with apple cider vinegar this apple cider vinegar is by way of far the high-quality that I’ve ever used it’s called Solana gold it’s all organic again one can find this one at whole foods or which you could buy it on-line i’m going to add the link below i really like this one due to the fact that it can be raw it is unfiltered so what I do I take two cotton pads one soaked in water one soaked in apple cider vinegar I wipe my face with apple cider vinegar and then I wipe off with water and that i simply hold doing it from side to side until my dermis get that tingly sensation you do not want to use apple cider vinegar raw to your face considering it would sting a bit of an excessive amount of and it probably a bit of too robust for the face and that’s why I advocate offsetting it with water so water apple cider vinegar and just mixing it up and your epidermis goes to suppose first rate it is going to be like thank you so much for not piling on all these chemicals on my face and giving me whatever that is normal and raw step quantity 4 is to nourish the skin you need to find parts which can be good for the dermis that’s going to offer it that luminosity so discovering products like nutrition C that you can practice all over your dermis goes to support give it that improve and it is going to help produce extra collagen this one I located on Amazon is by all Naturals it’s via far one among my favourite nutrition C serum it can be 20% vitamin C which is lovely mighty yet another serum that i really like is by using B the dermis and boy is it tremendous robust so two pumps is all you want and what you need to do is after firming your dermis you want to use the serum on first earlier than moisturizer and just patting it in every single place the dermis a serum is variety of like a moisturizer that has a boost of vigor think of it like a moisturizer without the moisturizing advantages however it has the entire popped strong components in it for example shall we say you should not have the first-rate diet however you are taking supplements serums are like that you could be no longer have the high-quality skincare events however making use of a serum will make a world of a difference due to the fact you are including a number of robust active elements on the face they’ll help heal and nourish the epidermis an additional just right vitamin to make use of on the skin is vitamin A or they name it retinol and this one i take advantage of is by I obey i like this one you don’t need a prescription to get this retinol that you would be able to simply buy online or over-the-counter what I do is I take a little bit bit of retinol I apply it on my forehead my nasolabial folds a bit bit on my crow’s ft area and the relaxation round my cheeks and what this does that it helps the phone turnover faster so that your epidermis rejuvenates a lot rapid however you must be a little careful due to the fact retinol can dry out your epidermis so be certain you practice on a really excellent moisturizer afterwards or else your dermis goes to begin flaking and it is going to get really irritated if you want whatever more advantageous then that you could start utilizing a retinoid cream and that is prescription best so i’ve one that is factor zero five percent and i take advantage of this one to round my brow and once more nasolabial folds and boy it particularly does make a change and i know that is relatively powerful for the reason that commonly I find that my dermis can suppose just a little dry so I used just a little bit however my individual favorite is the one that you may get over-the-counter which is not as powerful because the prescription one alright guys so the final step step quantity five is to hydrate your epidermis find a just right moisturizer that is not going to consider greasy or heavy on the dermis men and women are inclined to feel the heavier the moisturizer the easier however that works better for older epidermis when you have more youthful epidermis or you’re below 50 you do not fairly need whatever that is too heavy something that’s light fresh and hydrating but that’s not going to weigh the epidermis down one who i take advantage of each different night time is that this one by aromatic ax it is a attractive moisturizer i love the texture it comes with a exceptional little scoop so that you do not relatively contaminate it and you scoop it out and ruin the product down between your fingers and you Pat it on the face and your skin will suppose like a child however gentle the subsequent morning it feels so excellent and it doesn’t think as greasy or oily one more moisturizer i really like utilising besides this one is an oil centered moisturizer identical brand aromatic ax it doesn’t have got to be this oil it can be like argan oil olive oil coconut oil any oil that you could safely use on the dermis it’s going to not best support hydrate the skin but the epidermis will also suppose adore it’s common so it can be now not going to have that infection so that is normally the ultimate step hydrate the skin moisturize it and you are quite often equipped to sleep and leisure at any time when you are browsing do not evaluate costs don’t seem at what’s highly-priced seem at what’s amazing besides cleaning the face hydrating the dermis is the primary and consider guys do not forget about drinking water simply seeing that you’re hanging all these products on the face don’t assume miracles considering 1/2 the fight can also be what you place within the physique all proper guys i am hoping you loved this tutorial I had a lot fun sharing my skincare secrets and techniques with you guys consider to subscribe to exhibit some help and let me comprehend in case you guys would prefer for me to share my favourite items that i use on my epidermis to support rejuvenate it like Claire sonics LED lights scrubs great of luck relating to rejuvenating your epidermis don’t worry you bought this and ensure not to stress out when you consider that when you stress out your skin goes to stress up so a peaceful intellect gives you lovely skin and body love you guys just right success you
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