Summer Fruits and Vegetables: Why did your MOMMA say they're good for you?
Add some good fats, soy products, Soccer,
Exercise to control Cholesterol and manage weight
First things first, eliminate or limit bad fats. They are the saturated fats and transfatty acids that you find mostly in animal-related foods such as meats, high-fat dairy products, tropical oils like palm, coconut and palm kernel. It's worth pointing out that some studies show that diets high in saturated fats increase the risk of heart disease, obesity and some types of cancer. Now this is why our surgeon general and other health professionals are leading a public battle against obesity. They fear the consequences of such a large epidemic. Some of the risks associated with obesity are well-known: stroke, high blood pressure, heart disease, cancer and Type 2 diabetes.
Where do we find the transfatty acids? Health scientists say that they are created when food manufacturers saturate vegetable oils in a process called hydrogenation. They are found in deep-fried foods, baked goods, beef fat and dairy fat, hard stick margarine and shortening. Think about the white stuff in your twinkies (lard and sugar combo). Transfatty acids raise your cholesterol while diminishing your HDLs, the good blood particles.
Where can I find the good fats?
There are two sources: Monounsaturated and polyunsaturated fats. The monounsaturated fats are like barriers that protect and lower your cholesterol and reduce the possibility of heart disease. Where can I find these goodies? They are found mostly in vegetable oils. These monounsaturated fats can be found in olive, peanut and canola oils. You can obtain these fats in olives, avocados, soy, unprocessed nut butters, walnuts and almonds. In all things, be moderate. Now, don't make too much use of them. While they are protecting the body from invading germs and diseases, they tend to be high in calories.
Now how about the polyunsaturated fats?
They are the omega-3s and omega-6s which are essential to optimum cardiac function, joint health, mood stability. The omega-3s are usually found in walnuts, flax see, all green, leafy vegetables, fish such as salmon, sardines, trout, tuna and mackerel. Omega-6 fatty acids are found in corn, safflower, sunflower, cottonseed and sesame oils.
Hey, keep this in mind: Not all fat is bad. There are good fat and bad fats.
What's up with soy?
Substitute high-fat meats with good-fat protein. Research has shown that consuming at least 25 grams of soy protein in place of animal protein lowered blood cholesterol levels by 5 to 10 percent. That means there will be a reduction in heart-attack risk. Adopt a cholesterol-cutting diet which is high in fruits, vegetables, whole grains and beans if you want to avoid medication or reduce your doses.
What are the health benefits of soy? Is it true it helps those who are going through their menopause?
Research has shown that it does provide some relief of hot flashes and night sweats. Those who worry about hormone-replacement risks may want to take a second look at soy-based foods. According to an analysis of a research published in the annals of Internal Medicine (Nov. 2002), researchers from Columbia University and George Washington University encourage women who are bothered by hot flashes and night sweats to try soy or isoflavone-rich foods or supplements. Soy helps prevent osteoporosis too. It also helps prevent breast and prostate cancer.
The bottom line is to adopt a cancer-prevention diet which is high in fruits, vegetables, greens, beans, lentils, soups, stews and some casseroles but low in fat.
Less bad fat and more good fat:
Eat fish. Play soccer and drink silk. use canola oil or olive oil when baking and cooking. Use walnut or olive oil on salads. Sprinkle flaxseed in yogurt or on cereal. Put avocados on tacos or sandwiches. Add olives to salads, sandwiches or casseroles. Enjoy peanut and almond butter. Eat nuts. Change to trans-free margarines. Eat mussles, smelt and squid. Limit gravy and sauces. Use non-meat sources of protein such as beans, garbanzos, soy products and lentils. Buy whole-wheat bread with nuts and seeds etc.
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