Learing About What a Low Fat Diet Is Made Up Of
The term "low fat" isn't so simple these days. With trans fat, saturated fat, unsaturated fat and all the other convoluted terms, how do we know what to look out for? What is a normal fat intake, and how does it change from person to person? What is the link between cholesterol and fat? There are so many questions that we'd rather not ask our general practitioner, but education is the first step toward prevention of congestive heart failure, strokes, diabetes and other life-threatening diseases.
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.
Switching to a low fat diet can reduce one's risk of heart disease considerably. Doctors recommend the DASH program, which calls for: 8 grain servings, 5 vegetable servings, 2-3 1% dairy servings, 1-2 servings of meat, poultry or fish and 5 servings per week of nuts, seeds or beans. Limit your intake of saturated fats, sugars and processed foods. Also, be aware of portion sizes, which should be ½ cup for cooked foods, 1 cup raw veggies and 2 tbsp of nuts and seeds. For many people, enlisting the help of a dietician or adhering to a meal plan program is invaluable in breaking old habits and beginning their odyssey toward healthy living.
As we start to get older there are significant numbers that start to weigh heavily upon us. We have to worry about our blood pressure, weight and our cholesterol level. Things we may have ignored our entire lives now suddenly they have significant importance. However these are some of the thing that should not have been ignored. A lifetime of misuse on the body gives merely negative things when left unrestrained.
Your cholesterol level is absolutely critical if you wish to continue healthy and your body working the right way. High levels has the ability to lead lead to heart attacks as well as stroke, both of these things you do not want to have to deal with. Being concerned in regards to your cholesterol level is not simply for the aging. It is something both younger people as well as old need to worry and be mindful of if they hope to to lead a healthy life. In this article we will go over the basics of cholesterol and hopefully you will realize how all-important 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.
How is the blockage from the arteries withdrawn?
The first stage is through medicines but if there is a acute narrowing or closure in the artery or blood vessel then a somewhat more intrusive procedure is called for. The actual procedures might change but one frequent method is done through the use of a balloon angioplasty. The mechanical device is entered into the artery and then naviagted to the obstruction where the plaque build up has happened. The balloon is then inflated to clear the passage. Nowadays the operation is minimally intrusive and most patients are capable of going home that day.
How do I know what my cholesterol is?
Well in order to know what your cholesterol is you should have a blood cholesterol testing performed at least every five years. The most recommended test is a fasting lipoprotein blood profile. This test measures not only your total cholesterol but it also specifies the LDL and the HDL levels. It is a great idea to be knowledgeable about where your numbers are and to ensure that they are in the proper healthy range.
For much more informational value go here: How To Lower Cholesterol with more helpful material at Healthy Cholesterol Levels as well as Lower Cholesterol