How Do You Maintain a Healthy Diet?

A lot of people already know that being obese plays a part in the development of cardiovascular system problems and heart disease, diabetes, high blood pressure, etc., otherwise known as the “silent killer”. How do we maintain a healthy diet to protect against these diseases?

Attempt to get the daily requirements from an a number of food from the major food groups – grains and bread, fresh fruit and vegetables, milk and dairy products, meats and poultry along with the good fats whenever possible.

Fats are an necessary part of a healthy diet and to maintain healthy weight reduction, however there are fats that are beneficial to your health and there are bad fats. Fats are required to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. It allows your system to operate properly. Fat also helps to satisfy hunger and makes us feel full by helping to suppress your appetite. It’s the type of fat that matters.

Saturated fats, trans fatty acids, hydrogeted oils, etc. are likely to lead to potential dangerous cardiovascular and coronary heart health conditions. They’re often found at fast food establishments, these include proccessed foods, margerines, deep fried foods, vegetable shortning, etc. They tend to raise the bad cholesterol, low-density lipoprotein (LDL) along with the risks of getting coronary heart disease and cardiovascular disease while providing less health benefits than other fats.

Monounsaturated fats on the other hand tends to create a lower risk of cardiovascular health issues. It increases the good cholesterol, high density lipoprotein (HDL). Main sources are canola oil, peanut oil and olive oil. Other good sources are avocados, almonds, hazelnuts, pecans and seeds such as pumpkin and sesame seeds.

Polyunsaturated fats falls into almost the same category as monosturated fats, it also raises the good cholesterol. This includes the Omega-3 and Omega-6 groups of fatty acids which your system can’t produce. Omega-3 fatty acids are found mainly in cold water fish. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, walnuts and almonds. It’s important to know that these oils becomes unstable and potentially unhealthy whenever over heated because of the the formation of free radicals.

Eat whole grain products as much as possible, whole grains contain the whole kernal and retains substantially more of the nutrients than processed foods such as white bread, white rice, bleached flour, refined sugar, etc.

Eat 4 – 7 servings of fresh fruit and vegetables per day. Go for the brighter, deeper colored fruits and vegetables as they contain higher concentrations of vitamins, minerals and antioxidants. As an example, red and yellow bell peppers, dark green lettuce, spinach, kale, oranges, strawberries, cantalopes, blueberries, purple grapes, etc.

Dairy products provide a rich source of calcium that’s necessary for healthy bones. Many dairy products are fortified with vitamin D which helps the absorption. These includes milk, cheeses and yogurts.

Lean meats should also be a part of a healthy diet plan. Fish, white meat (skinless) from the breast of chicken or turkey, lean cuts of beef and pork include round, chuck, sirloin, tenderloin and loin chops. Low-fat food preparation techniques include things like grilling, broiling, roasting, sauteing and baking.

Also remember that dietary fiber, can aid you in keeping up a healthy diet and losing weight. Even though it isn’t a food group most people don’t get the daily recommended requirements from this wonderful substance. Our bodies does not actually absorb fiber, it just passes right through the body without adding to your calorie intake. However while it goes through your body excess cholesterol and food attaches itself to it and is removed as well from your body. As a result you get the cholesterol lowering effect which also reduces the the risk of potential corony heart problems and cardiovascular disease.

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