Posts Tagged ‘dairy products’

• How To Enhance The Prevention of Heart Disease

  Date: 2007.10.05 | Category: Heart Tips | Response: 0

  Four Primary Reasons Why the “Mediterranean Diet” Promotes Heart Health

  Introduction

  The term “Mediterranean Diet,” while widely in use in the 21st century, actually is something of a misnomer. In reality, there is not a diet regimen that is common to all of the countries of the Mediterranean region. With that said, there is some commonality between what people of the different nations of the Mediterranean eat on a regular basis. Equally important, there are food and beverage items that are not often found in the diets of the peoples of the Mediterranean.

  Statistically speaking, men and women who do live in the Mediterranean region experience a notably lower incidence of heart disease than do people in many other points around the globe. There is some consensus amongst physicians, medical researchers and nutrition experts that the diet of the Mediterranean region does play a role in reducing the rate and incidence of heart disease.

  While the Mediterranean Diet may not be a letter perfect heart healthy regimen, it is a far superior dining plan than most other programs people have adopted in different places around the world. There are four primary reasons why the Mediterranean Diet is the type of diet regimen that promotes heart health.

  Low in Saturated Fat

  One of the primary reasons that the Mediterranean Diet promotes heart health is found in the fact that it is a diet that is low in saturated fat. The Mediterranean Diet is a diet that includes the consumption of healthy amounts of monounsaturated fat. The human body actually does require the intake of some fat on a daily basis. The most appropriate type of fat to consume is monounsaturated fat.

  A significant number of people who are not paying particularly close attention to their eating habits can be found consuming significant amounts of saturated fat each and every day. Saturated fat raises “bad” blood cholesterol levels which is a precursor to heart disease and stroke.

  Monounsaturated fat does not raise blood cholesterol levels. When eaten in moderation, monounsaturated fat provide the body with an element it does need for proper functioning and overall good health.

  High in Fruits, Vegetables and Whole Grains

  Another of the reasons that the Mediterranean Diet promotes heart health is the inclusion of significant amounts of fruits, vegetables, whole grains, red beans and nuts in daily dining routines. Multiple scientific studies that conducted on every continent demonstrated time and again that a diet that includes significant amounts of fresh fruits and vegetables together with whole grains, beans and low-fat nuts is a regimen that reduces the risk and incidence of heart disease.

  Low in High Fat Dairy Products

  While non-fat and low-fat dairy products can play a role in advancing a healthy diet, fatty dairy products can have an adverse effect on the heart, other organs and certain bodily functions over time. The Mediterranean Diet involves the use of only a limited amount of dairy products — including very few eggs. When it comes to the inclusion of dairy products, for the most part non-fat or very low fat products are utilized. Heavy creams are not common in the Mediterranean Diet.

  Due to the fact that the Mediterranean Diet relies on non-fat and low-fat dairy products (in only limited amounts) and virtually no eggs (which are high in cholesterol), people who follow this diet scheme have been found to have a lower incidence of heart disease and related conditions.

  Low in Red Meat

  Numerous studies that have been conducted over the past thirty years have demonstrated that a diet high in the consumption of red meat can have a harmful impact on the heart. The Mediterranean Diet is very low in red meat. In fact, red meat rarely is included within a meal. If red meat is served, the portion provided is notable small.

  The Mediterranean Diet favors lean fish and some other types of white meats, but again in small portions. The manner in which red meat is limited in the Mediterranean Diet, combined with other elements of the regime, leads experts in the field of health and nutrition to conclude that the diet plan promotes a healthy heart.

  Conclusion

  If you are concerned about developing a healthy lifestyle, including proper dining habits, adopting the fundamentals of the Mediterranean Diet would be a positive step in the correct direction. The elements of the Mediterranean Diet appear well suited to promoting heart health and an overall hale lifestyle.

  About the author:

  Site Owner & Publisher Ray Darken – You can gain much more detail from Ray’s sites along with other relevant information at http://www.safe-and-easy-weightloss.com or http://www.weightloss-diet-health-vitamins.com

  Written By: Roy Barker

• American Heart Association Recommendations

  Date: 2007.08.26 | Category: Heart Tips | Response: 0

  The American Heart Association recommends that you eat a variety of foods from the different food groups. In order for women to lose one to two pounds a week, they should consume between 1200 and 1500 calories a day. Men should consume between 1500 and 1800 calories a day if they want to lose one to two pounds a week. Let’s examine the different food groups the American Heart Association suggests you consume. Meat, Poultry, Fish – You should consume no more than 6 ounces of meat, poultry, and fish per day. Lean cuts of poultry and fish have fewer calories than fatty red meat, but you can find lean cuts of red meat in your supermarket.

  Breads, Cereals, Starches – This food group includes bread, cereal, pasta, rice, and starchy vegetables like potatoes and corn. You can have six servings from this food group a day. A serving size is 1 slice of bread, 1 cup of cereal, and 1cup of rice, pasta, or to cup of starchy veggies. So, if you eat Remember here, that whole grain is best. When you can, choose whole-grain bread, brown rice, and whole-wheat pasta instead of their white counterparts that have been stripped of nutrients and fiber.

  Vegetables and Fruits – Fruits and vegetables are essential parts of your diet because they contain a variety of vitamins and nutrients. You can have five or more servings a day of fruits and vegetables. A serving size is cup to 1 cup of cooked and raw vegetables, cup of fruit juice, or one medium piece of fruit. Aim to choose a variety of colors in your diet because they have different vitamins and minerals. Let’s examine the colors you should include in your diet every day.

  Red – Red fruits and vegetables contain nutrients that help keep your heart and urinary tract healthy. They also help with your memory and lower your risk of some cancers. When it comes to red, choose from apples, cherries, strawberries, tomatoes, red peppers, and radishes, to name a few.

  Yellow/Orange – Yellow and orange fruits and vegetables contain antioxidants that keep your heart, vision, and immune system healthy. Some yellow and orange fruits and veggies include apricots, lemons, peaches, cantaloupe, yellow squash, carrots, and sweet potatoes.

  Green – Green fruits and vegetables help lower your risk of some cancers and keep your bones and teeth strong. Choose foods like green grapes, broccoli, avocados, spinach, green apples, and limes.

  Blue/Purple – Blue and purple fruits and vegetables lower the risk of some cancers and keep your urinary tract healthy. They also help maintain your memory function. Some delicious blue and purple foods are blackberries, blueberries, raisins, plums, eggplant, and purple cabbage.

  White – White foods promote your heart health, and if you already have healthy cholesterol, they’ll help maintain those levels. Bananas, pears, cauliflower, mushrooms, and garlic are tasty options you can fit into your meal plan.

  Milk Products – If you love dairy products, the good news is that you can still eat them and lose weight. However, choose low-fat or fat-free products. They contain the same vitamins and minerals, taste good, and lower your cholesterol all at the same time. Adults aged 19-50 should have three servings of milk products per day. A serving of dairy is 1 cup of fat-free or low-fat milk, 1 cup of fat-free or low-fat yogurt, 1 ounce of low-fat cheese (stay away from fat-free cheeses–they have too much sodium) or a cup of low-fat cottage cheese.

  Fats – You should have no more than five servings of fats a day in the form of oil, nuts, seeds, olives, avocado, and mayonnaise. Fat servings include one teaspoon of oil, three teaspoons of nuts or seeds, 5-10 olives, 1/8 of an avocado and two teaspoons of mayonnaise. If you love the taste of butter on your vegetables, use a fat-free imitation butter spray. It really doesn’t taste that much different.

  About the Author

  Kirsten Hawkins is a nutrition and health expert from Nashville, TN. Visit http://www.popular-diets.com/ for more great nutrition, well-being, and vitamin tips as well as reviews and comments on popular diets.

  Written By: Kirsten Hawkins