Monday, September 21, 2015
The Truth about Cholesterol and Fats, By Reema Sarin, Founder BOLLYFIT Understanding the Truth about Cholesterol and Fats The sterols in cholesterol are health essentials necessary for your brain and building cell walls, specific hormones and the juices that digest fat. And although high cholesterol in your bloodstream can cause problems, the cholesterol in food isn't nearly the villain you've been led to believe. Current scientific studies show very little relationship between the cholesterol eaten and blood cholesterol levels. (The only exceptions are for diabetics, who seem to be more sensitive to cholesterol in food.) The major influence on your blood cholesterol levels is the mixture of good and bad fats in your diet – not the amount of cholesterol in your food. Bad fats (trans fat and excess saturated fat) increase your risk of disease. But good fats (the polyunsaturated fat in whole grains, nuts and seeds and the monounsaturated fat in olive oil) reduce your disease risk. So the simple sensible solution is to switch from bad fats to good fats. 7 Steps to Choosing Good Fats over Bad Fats 1. Cook and bake with olive oil. Extra virgin olive oil is rich in heart-healthy fatty acids. Spread it on toast or use it in a vinaigrette. 2. Avoid all foods with trans fats. Read labels to steer clear of deadly trans fats. When eating out, avoid all baked goods and fried foods. 3. Include omega 3 foods daily. Cold water fish and good quality fish oil supplements are your best sources for the important omega 3 oils. 4. Limit your saturated fat intake. You need a very small amount of saturated fat in your diet for hormones and your cells. 5. Eliminate hydrogenated fats. Scan all ingredient lists to be sure your foods don't contain any partially hydrogenated oils. 6. Go low fat on meat and dairy. Foods high in saturated fats can clog your arteries. So go lean on dairy, meats and poultry (no skin) and eat butter and cheeses only in very small amounts. 7. Choose healthy whole grains. Nuts, beans, seeds, brown rice, whole wheat and rolled oats are rich in nutritious essential fatty acids. Keep Fit! Understanding Cholesterol Numbers Cholesterol levels should be measured at least once every five years by everyone over the age of 20. The screening test that is usually performed is a blood test called a lipoprotein profile, which includes: • LDL (low density lipoprotein cholesterol, also called "bad" cholesterol) • HDL (high density lipoprotein cholesterol, also called "good" cholesterol) • Triglycerides (fats carried in the blood from the food we eat. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.) Results of your blood test will come in the forms of numbers. Here is how to interpret your cholesterol numbers: LDL Cholesterol LDL cholesterol can build up on the walls of your arteries and increase your chances of getting heart disease. That is why LDL cholesterol is referred to as ‘bad’ cholesterol. The lower your LDL cholesterol number, the better it is for your health. The table below explains what the numbers mean. LDL Cholesterol LDL-Cholesterol Category Less than 100 Optimal 100 – 129 Near optimal/above optimal 130 – 159 Borderline high 160 – 189 High 190 and above Very high If you have heart disease or blood vessel disease, some experts recommend that you should try to get your LDL cholesterol below 70. For people with diabetes or other multiple risk factors for heart disease, the treatment goal is to reach an LDL of less than 100. HDL Cholesterol When it comes to HDL cholesterol – ‘good’ cholesterol -- the higher the number, the better it is for your health. This is because HDL cholesterol protects against heart disease by taking the ‘bad’ cholesterol out of your blood and keeping it from building up in your arteries. The table below explains what the numbers mean. HDL Cholesterol HDL-Cholesterol Category 60 and above High; Optimal; helps to lower risk of heart disease Less than 40 in men and less than 50 in women Low; considered a risk factor for heart disease Triglycerides Triglycerides are the chemical form in which most fat exists in food and the body. A high triglyceride level has been linked to the occurrence of coronary artery disease in some people. Here's the breakdown. Triglycerides Triglyceride Category Less than 150 Normal 150 - 199 Borderline high 200 - 499 High 500 or higher Very high Total Cholesterol Your total blood cholesterol is a measure of LDL cholesterol, HDL cholesterol, and other lipid components. Doctors recommend total cholesterol levels below 200 Total Cholesterol Category Less than 200 Desirable 200 – 239 Borderline High 240 and above High Regards, Reema Sarin FOUNDER ‘BOLLYFIT’ BOLLYWOOD & KATHAK DANCER, ACTOR, MODEL, ANCHOR & CHOREOGRAPHER www.bollyfitreema.com Email: firstname.lastname@example.org Reema Sarin's Profile: http://www.facebook.com/reema.sarin
http://bollyfitreema.com/blog/healthy-diet Healthy Diet, By Reema Sarin, Founder BOLLYFIT Vitamin D: Strong Heart and Mind Vitamin D is important in the development of healthy bones, muscles, and nerve fibers as well as a strong immune system. Though our bodies can make it by exposure to sunlight, experts recommend getting vitamin D in other ways. A few foods naturally contain D, such as fatty fish such as salmon and mackerel, mushrooms, liver, cheese, and egg yolks do. Milk, orange juice, and many cereals are fortified with vitamin D Vitamin C: Good for Bones Vitamin C, found in many fruits and vegetables, boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage. Some studies suggest that high doses (2,000 milligrams a day) can shorten the length of cold symptoms. Many people believe it will prevent a cold, but research doesn’t back that up. Vitamin A: Up Your Beta-Carotene There are two types of vitamin A: retinol and carotenoids, like beta-carotene. Beta-carotene is a carotenoid found in many orange and yellow foods -- like sweet potatoes, carrots, and winter squash -- as well as spinach and broccoli. Vitamin A is key in supporting good vision, healthy immunity, and tissue growth. Fiber: Lowers Cholestrol Fiber from grains, beans, and produce has loads of health benefits. It helps lower cholesterol and improve bowel regularity. It might lower the risk of heart disease, diabetes, and some cancers. And it's great for people trying to lose a few pounds. High-fiber foods are often filling and low in calories. If you take fiber supplements, they may keep some medications and other supplements from being absorbed well by your body. So take your fiber two hours before you take anything else. Potassium: Lowers Blood Pressure Potassium can help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve function. But while potassium is in lots of foods naturally - like milk, potatoes, sweet potatoes, legumes, avocados, and bananas. Magnesium: Prevent Disease Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease. Some people, such as the elderly, people with stomach or intestinal problems, or those who regularly drink alcohol, are at risk for having low magnesium levels. So eat your spinach -- and your beans, peas, whole grains, and nuts (especially almonds). They could do a lot for your health. Calcium: More Than Strong Bones You probably know that calcium is good for teeth and bones. But that's not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but foods like salmon, kale, and broccoli have some calcium too. One tip: Without enough vitamin D, your body can't absorb the calcium you take in.