Learing About What a Low Fat Diet Is Made Up Of
There are so many diets on the market that it’s hard to know where to begin when you’re looking for a low fat pattern of eating to improve your health. Many people feel like “I want to eat healthier, but I’m really not sure how.” The first step toward improving heart health, losing weight and maintaining overall fitness is to understand the difference between a “good fat” and a “bad fat.”
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.
A low fat diet doesn’t have to taste gross. Think of your new diet as a “detox” program for the heart and body. Like with alcoholism or drug abuse, you’ll experience some initial discomfort as you attempt to wean yourself off the sugar, the salt, the cholesterol and the calories your body was so accustomed to getting. With such an abundance of junk food and “convenience” foods on the market, it’s understandable how many Americans can fall into this trap. However, you’ve made the right decision to control your eating before it kills you!
As we get older there are critical numbers that start to weigh to a great extent upon us. We have to concern ourselves about our weight, levels of cholesterol, as well as our blood pressure. Things we may have ignored our entire lives now suddenly have great importance. However these are things that should never have been pushed aside. A lifetime of mistreatment on the body gives only damaging things when left unchecked.
Your cholesterol level is without question crucial if you want to continue in good health and your body working properly. High levels has the ability to lead lead to heart attacks and stroke, both things you do not want to have to deal with. Being concerned when it comes to your cholesterol level is not simply for the elderly. It is something both younger people as well as old must worry as well as be cognisant of if they hope to to conduct a healthy lifestyle. In this article we will go over the basics of cholesterol and hopefully you will realize just how crucial a healthy level is to your body as well as 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.
What happens when cholesterol gets too high?
Well when LDL gets too high then the cholesterol begins to accumulate on the artery walls and then hardens into plaque. The build up continues until the entire artery is blocked off. This added blockage makes it hard for blood to get to the heart where it can be pumped to the rest of the body. It can lead to a heart attack or stroke.
When HDL levels are high this is a good thing because researchers believe that HDL helps rid the body of cholesterol build-up. That is why a diet rich in foods that promote HDL is always heavily recommended.
In what way is the blockage from the arteries withdrawn?
The initial stage is through medicines but if there is a acute constrictive or occlusion in the artery or blood vessel then a somewhat more invasive operation is needed. The actual functions may change however one popular method is through a balloon angioplasty. The mechanical device is introduced into the artery and then naviagted to the blockage where the build up of plaque has taken place. The balloon is then inflated to clear the passage. Nowadays the routine is minimally intrusive and most patients are able to going home on that very day.
Does a diet rich in fish really help lower my cholesterol?
You may be surprised but a diet rich in fish, particularly salmon, can help you lower your overall LDL cholesterol while helping raise the HDL cholesterol. It is the omega-3 fatty acids that have been shown to help the body. But do not stop at just salmon. There are other great foods that can help you reduce your LDL’s and raise your HDL’s such as: avocados, garlic, black beans, uncooked soy and even Shitake mushrooms.
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