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Archive for the ‘healthy eating’ Category

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Bad cholesterol or a bad diet is something we all experience at some point in time.  It’s impossible to eat healthy our whole lives, even though we may try hard to do it.  Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil.  You
should avoid them until your cholesterol levels are down and you are at a healthy weight.  Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

Monounsaturated fats such as olive oils will help you to protect your heart.  Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.

Plenty of fiber
Fiber can help you control your cholesterol.  You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries.  Eating a lot of sugar isn’t good for your heart disease at all.  Healthy carbohydrates involve whole grain breads, whole grain pasta, brown
rice, and a lot of vegetables.  You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it.  Steaming your vegetables can help maintain the most nutrients.  You should use cream sauces or lots of butter anymore either.  When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.
Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

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As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits.  Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy eating.

1.  Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something.  Without listening to them, you are forcing your body to run without any fuel.  Before you exercise or do any physical activity, always eat a light snack
such as an apple.

2.  Relying on energy bars and drinks.
Although they are fine every once in a while, they don’t deliver the antioxidants you need to prevent cancer.  Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3.  Skipping breakfast.
Skipping breakfast is never a good idea, as breakfast starts the day.  Your body needs fuel as soon as possible, and without it, you’ll be  hungry throughout the day.

4.  Low carb diets.
Your body needs carbohydrates for your muscles and the storing of energy.

5.  Eating what you want.
Eating healthy and exercising doesn’t give you an all access pass to eat anything you want.  Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6.  Not enough calories
Although losing weight involves calories, losing it too quickly is never safe.  What you should do, is aim for 1 – 2 pounds a week.  Always make sure that you are getting enough calories to keep your body operating smoothly.  If you start dropping weight too fast, eat a bit more food.

7.  Skip soda and alcohol.
Water, milk, and juice is the best to drink for active people.  You should drink often, and not require on thirst to be an indicator.  By the time you get thirsty, your body is already running a bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs.  The healthier you eat, you better you’ll feel.  No matter how old you may be, healthy eating is something you should strive for.  Once
you give it a chance, you’ll see in no time at all just how much it can change your life – for the better.