Eat More Nuts, Less Bacon and Soda

According to a recent study, people are consuming more bacon and soda and less nuts that leads to deaths from heart disease, strokes and diabetes. Overeating bad food and not eating enough healthy food contributes to nearly half of U.S. deaths from these causes, the study suggests.

The healthy food that are not being eaten are nuts and seeds, seafood rich in omega-3 fats including salmon and sardines; fruits and vegetables; and whole grains. While un-healthy food that are being over-eaten are salty foods; processed meats including bacon, bologna and hot dogs; red meat including steaks and hamburgers; sodas and other drinks with lots of sugar.

The study is based on  U.S. government data that shows about 700,000 deaths in 2012 from heart disease, strokes and diabetes and on an analysis of national health surveys that asked participants about their eating habits. Most didn't eat the recommended amounts of the foods studied.

Here's a guidelines for a healthy diet:

Healthy ingredients

—Fruits: 3 average-sized fruits daily
—Vegetables: 2 cups cooked or 4 cups raw vegetables daily
—Nuts/seeds: 5 1-ounce servings per week — about 20 nuts per serving
—Whole grains: 2 ½ daily servings
—Polyunsaturated fats, found in many vegetable oils: 11 percent of daily calories
—Seafood: about 8 ounces weekly

Un-healthy ingredients

—Red meat: 1 serving weekly — 1 medium steak or the equivalent
—Processed meat: None recommended
—Sugary drinks: None recommended
—Salt: 2,000 milligrams daily — just under a teaspoon.


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Saturated Fat Is Essential To A Healthy Diet

We’ve been told by the mainstream media that saturated fat is unhealthy and we should avoid it at all cost. Which is why there a hundreds of products that are labeled low or zero fat products. They said that consuming low or zero fat products will  keep your weight in check and your heart healthy. As it turns out, it's more complicated than that.

What they failed to do is they don't differentiate between good fats and harmful fats.

“Fats” are macronutrients. They are nutrients that we consume in large amounts and give us energy. Each fat molecule is made of one glycerol molecule and three fatty acids, they can be either saturated, monounsaturated or polyunsaturated.

Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.

According to Dr. John Briffa and cutting back on saturated fat is not beneficial to your heart's health and saturated fat dangers are absurdly exaggerated. Researchers did not found a link between saturated fat intake and a higher risk of heart disease, cardiovascular disease, or stroke in meta-analysis of 21 studies. This findings is a complete turnaround from what they are advicing to cut down on our consumption of saturated fats.

http://www.thecholesteroltruth.com/saturated-fat-heart-health-benefits/

Eating butter in moderation is good for your health, since it is high in vitamins, beneficial saturated fats, the sort of cholesterol that is vital for brain and nervous system development and various natural compounds with anti-fungal, antioxidant and even anti-cancer properties.

Saturated fats is prevalent in the diet of people in the U.S. These fats appears as at room temperature similar to cooled bacon grease, while fats that are mostly unsaturated are liquid at room temperature, just like olive oil. Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, butter, coconut oil, and many commercially prepared baked goods and other foods.

It was assumed as one of the causes of heart disease since it raise cholesterol levels in the blood, but there are no experimental evidence that linked saturated fats directly to heart disease. Yes, saturated fats raise HDL (the “good”) cholesterol and change LDL from small, dense (bad) to Large LDL, which is mostly benign. Overall, saturated fats do not harm the blood lipid profile like previously believed.

If you remove saturated fats from your diet, you’ll lose plenty of health benefits that you should be getting from it. For example, saturated fats contain antiviral agents. They help maintain cell membranes. Several key vitamins like D, E, K, and A are fat-soluble.

The “Bad” fats you should avoid is artificial trans fats, studies show that trans fats lead to insulin resistance, inflammation, belly fat accumulation and drastically raise the risk of heart disease.

So eat your saturated fats, monounsaturated fats and Omega-3s, but do everything to avoid trans fats and processed vegetable oils like the plague. The fats that are really harmful to your health are artificial trans fats and processed vegetable oils high in Omega-6 fatty acids.

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DASH Diet is still the best Diet for 2014

U.S. News has named DASH Diet as the top diet for 2014 among 32 diet plans. The categories for ranking are; easy to follow, nutritious, safe and effective for weight loss and against diabetes and heart disease.

Dietary Approaches to Stop Hypertension (DASH) is endorsed by the government and its purpose is to reduce people with high blood pressure. It was also recommended to prevent and control diabetes and my help protect people from osteoporosis, cancer, heart disease, stroke and diabetes.

TLC Diet took the 2nd spot it was created by the National Institutes of Health, while Mayo Clinic Diet is 3rd.

Please before following a Diet Plan always remember you should first consult your healthcare provider.

DASH Diet Overview:

Your AIM: prevent and lower high blood pressure (hypertension).

Following a healthy eating habit is key to lowering high blood pressure and in the process it will also reduce your waistline.

Nutrients like potassium, calcium, protein, and fiber are very important in fighting high blood pressure. You don’t need to track each one. Just take the foods you’ve always been told to eat like fruits, vegetables, whole grains, lean protein, and low-fat dairy, while passing up on those food that we ussually like, foods with high calorie and fat, sweets and red meat. You also need to cut your salt intake.

If you are ready to be healthy you can use this FREE DASH Diet guide from The National Heart, Lung, and Blood Institute (NHLBI) here:

PDF DASH Diet guide 64 pages
PDF Brief DASH Diet 6 pages

TIPS:

*Eat Lean poultry and Fish moderately it's low in fat and has good cholesterol to protect your heart.
*Use herbs, spices or lemon zest to season your food instead of salt.
*Eat more vegetables and whole grain foods they are rich in fiber, calcium, protein and potassium that are important to help lower high blood pressure.
*If you want sweets, skip desserts and take fruits instead.