Daily Health Care

Archive for the ‘Healthy Eating’ Category

According to new research, cutting salt intake to recommended levels worldwide could save about 3 million lives a year.

Take less salt can help lower your blood pressure. By itself, high blood pressure is not necessarily a big problem, but over time and combined with other factors like high cholesterol levels or overweight can increase our risk of having a heart attack or stroke. It would be interesting to know whether a low salt diet could reduce our risk of these serious health problems, rather than just lowering blood pressure.

Now, researchers have analyzed many small studies on salt intake to obtain a broader understanding of its effects on health. The researchers combined the results of 13 studies involving over 177,000 people from six countries including the U.S., Scotland and Japan.

In the new study, published in the BMJ (British Medical Journal), the British Medical Association, people who ate more salt were found to have more chances of suffering a stroke. On average, an extra consumption of 5 grams per day was associated with a risk of stroke by 23% higher.

This might seem a large increase, but the impact depends on what each one that is prone to suffer a stroke in the first instance.

The impact of salt on cardiovascular disease overall was not as clear.
A research problem is that it is difficult to measure precisely the amount of salt in a person. Most of the analyzed studies used food questionnaires to find out what took the participants, which determines the outcome in terms of accuracy (and integrity) of the replies. Only 4 of the 13 studies measured the amount of salt in the urine of participants (a much more accurate), but even these only measured the levels of salt for a day, so it did not take into account changes in the diet of people over time.

The Food Standards Agency says people should not drink more than 6g salt a day and the WHO recommendation is even lower (5g). However, salt intake in most countries is much higher than these recommendations.

Modern diets rich processed foods, canned and fast foods tend to have a high salt content. Even foods that seem innocuous, such as bread and breakfast cereals contain large amounts of salt. Therefore, according to the researchers, achieving important changes in the diets of people would, probably, a nationwide action, instead of simply recommending people to take less salt.

Personally, if we reduce our consumption of salt should:
* Look at the amount of salt in foods such as bread, breakfast cereals and convenience foods.
* Replace canned soups and vegetables for fresh vegetables and homemade soups, or else choose low-salt varieties.
* Drink fruit and vegetables as snacks instead of crackers.
* Avoid adding salt when cooking systematically or at the table.
* Season with herbs, spices, black pepper, lime, lemon, wine, tomatoes and garlic instead of salt to flavor cooked foods.

Eating a healthy diet requires common sense and knowledge of rules that provide the foundation for a nutritious meal plan.

RULE 1: EAT VARIETY OF FOODS

Each food group vary in the amount and type of nutrients contained so when planning your meals, it is important to select foods from each food group: grains and cereals, vegetables and fruits, meat, dairy, oils and sugars .

RULE 2: Choose foods low in fat and cholesterol

Cholesterol is a substance found in some foods but also occurs in the body. It is the main component of fatty deposits found in coronary arteries when coronary disease. At higher levels of blood cholesterol, the greater the likelihood of developing disease and progresses more rapidly. To lower cholesterol levels should be decreased cholesterol-rich foods: red meat, egg yolk, milk and butter products. You should also check the type and amount of fat in the diet.

There are 2 types of fat:

* Saturated fats, which increase the level of cholesterol fats are those that tend to become solid at room temperature, is found in animal products and some vegetables, meat, egg yolks, butter, ice cream, coconut oil and palm oil.
* Unsaturated fats: These are fats that have no significant effect in raising cholesterol levels. Saturated fats are usually found in liquid at room temperature, such as oil, which are derived from plants or plants. Can be used in limited quantities.

There are 2 types of unsaturated fats:
+ Poly-unsaturated fats: corn oil, sunflower, sesame, soybean
+ Mono-unsaturated fats: Olive oil, peanut

RULE 3: reducing salt in your diet

You may be consuming more sodium than you need. If you drink much fluid the body retains sodium and this can cause an increase in blood pressure. Lower sodium intake means:

Reducing the use of table salt and seasoning salt (garlic salt, onion salt)

Replace salt with combinations of herbs and spices to flavor foods

Ask your doctor or dietitian before using salt substitutes artificial.

Use fewer processed foods, these foods generally contain greater amounts of salt used to preserve them as a general rule, the more processed a food is (less natural), increased salt content. Examples of processed foods are packaged and prepared foods, canned or instant soups, canned meat, frozen food, packaged food preparation and instant powdered mashed potatoes, instant rice, etc..

Choose healthy snacks and treats and low salt, such as popcorn or fruit instead of fries in bag, cheetah, crackers, and the like.

RULE 4: KEEP THE WEIGHT DESIRED

The body gets calories when you eat and uses Cuado is active. If you consume more calories than are expended, the excess calories are stored primarily as fat.

Even when taken a few more calories for a prolonged period can lead to a gradual increase in weight and more weight, your heart work harder to bear and feed the excess weight. To lose weight, you need to eat fewer calories than you use. To do this, look at your eating habits and identify what areas can be changed to improve them. It is better to start small to try to change the overnight all their dietary patterns.

* Reduce foods high in cholesterol and saturated fats. These are high in calories. Eat less of these foods is a great way to maintain a diet low in calories and healthier.
* Beware of fad diets, lost more than one or two pounds a week may do more harm than good. Many people try these diets for rapid weight loss only to realize that despite their efforts to recover those kilos again quickly once return to normal eating.
* The management of overweight should be an ongoing and gradual. Set goals for short and long term. At first it is very difficult but remember that you have the motivation to improve their health and general welfare. If you need assistance for a weight loss plan, consult a doctor or dietitian.

RULE 5: Follow a regular exercise plan:

Your heart is a muscle, and the muscles of his arms and legs, you need regular exercise to make it stronger and work better. For best results, exercise should be:

* Regular: at least 3 times a week

* Aerobic: involving a large group of muscles and is repetitive, such as walking, swimming, rowing and aerobics.

* Insurance: ask your doctor the type and amount of exercise for you before starting the program.

Soon you will feel and see the benefits of an ongoing program of exercises, such as reduction of high cholesterol levels, weight loss, diabetes control, and stress management. It is also a way to recover energy level and stamina required for daily activities.

RULE 6: decrease sugar:

Eating too much sugar and sugary foods can cause tooth decay and weight gain. Choose foods that add nutritional value to your diet. This includes choosing foods from the other major food groups like fruits, vegetables.

RULE 7: Eat more foods rich in starch and FIBER:

Starchy foods are also called complex carbohydrates, are a great source of energy and nutrients. Most starches are found in the group of grains and cereals. Some foods such as whole grains, bran, fruits and vegetables are rich in fiber. A diet high in fiber may help lower blood cholesterol levels, regulate bowel function and prevent constipation.

To stay in the right weight, it only matters what you eat, but how you eat and how food is distributed throughout the day.

1. Breakfast
The distribution of food throughout the day, we guarantee an adequate supply of nutrients. Do not skip breakfast ever. A proper breakfast provides the energy we need to start the day. It must contain a sufficient intake of carbohydrates like bread slow absorption.

Converting this bread toasted olive oil and tomato obtain a supply of healthy fats and vitamins and minerals. Proteins and calcium in a glass of milk supplement a balanced breakfast.

Breakfast is especially important in children since several studies found lower physical and intellectual performance in children who skip breakfast. Adults also need to start the day with a breakfast for optimal physical and intellectual performance.

2. Mid-morning
Take something to avoid mid-morning we pass the hours before the meal hungry and cranky and we will perform better at our tasks. Also get less hungry at lunch with possibly eat less.

For this does not entail an excessive intake of calories it is best to choose a yogurt or a piece of fruit. The sugars in the fruit will we feel hungry in about an hour, so only choose them if we need this time for our lunch.

3. Food
Begin the meal with a bowl of spoon. A soup, a light puree, gazpacho soup or stew or sing and comfort. That yes, the past, without sausage or bacon if we are overweight. A blue or white fish or lean meat cooked without oil are a good intake of proteins, which will complete with some vegetables, most fresh daily.

The water is not fattening either before or in the middle or after meals. Nature is wise and food “drink called” because the latter promotes the optimum consistency of food that we digest. But is not as bad as drinking excessively drink, still a good amount of one to two glasses with each meal.

4. Snack
Just like at midmorning, midafternoon, when dinner is still far away, we feel hungry. A glass of milk with a couple of crackers or a small roasted tomato, a piece of fruit or a yogurt are an excellent choice.

5. Dinner
The light dinner avoids heavy digestions and sleep problems. Include foods rich in it in carbohydrates slowly absorbed as potatoes or pasta will facilitate our dream.

Your food choices can modulate their emotions and brain power, say experts. Perhaps the old saying you are right: the heart of man is attained through the belly.

The breads and other foods high in carbohydrates can make you smile, while fish and meat are high in protein may help get the maximum grade on a test, according to research suggesting that what we eat changes how we think and feel.

“You can manipulate your mood and mental acuity just by what you eat and when it does, and such effects can happen very quickly,” said Dr. Judith Wurtman, research scientist at Massachusetts Institute of Technology and author of Managing Your Mind and Mood Through Food (Managing your mind and mood with food).

She and her husband, Dr. Richard Wurtman (also of MIT) have studied the relationship between food and mood during the past 30 years.

According to Wurtman, the news that carbohydrates can raise the spirits first emerged a dozen years ago, in studies conducted with women suffering from premenstrual syndrome.

“Eating carbohydrates have a profound and dramatic effect in improving mood,” said Wurtman. “I mean the anger, irritability, depression, difficulty concentrating and mental confusion. We find that such changes in mood could be reversed with carbohydrate-rich foods in about 30 minutes.”

Carbohydrates can do little to change serious clinical depression, but does seem to help battle the everyday sorrows small, he said. He noted that the reason could be simple: the body uses carbohydrates to manufacture serotonin, the main regulator of emotion in the brain. “The carbohydrates you eat and produce serotonin, the inconvenience of the moods that you may have can disappear, at least for a while,” he said.

However, there is a problem: eating a fatty food with carbohydrates makes the slower digestion and inhibits the response of welfare. “So if you really want to feel better, try carbohydrates, but something like a fat cereal for breakfast instead of a slice of bread smeared with [fatty] peanut butter,” Wurtman advised.

And what about protein? Wurtman noted that the science on it is a bit less solid.

“However, my husband discovered years ago that one of the amino acids in the protein, called tyrosine, it does increase the synthesis of two key chemicals in the brain, norepinephrine and dopamine, chemicals that we call the ‘brain alert’ he said. For this reason, Wurtman recommends high-protein diets for people who face long periods of mental effort, like preparing for an important exam. “These will help to replenish those chemicals in your brain,” he said.

The researcher noted that there are many myths about specific foods and their effects on emotions. The main myth is the supposed effect hiperactivante sugar.