Browsing all articles tagged with vegetables
FIT
29

Tips for Low Cholesterol Eationg

Author Jennifer    Category Fitness     Tags , , , , ,

You need to understand that it is not enough to just have high levels of good cholesterol. The ratio of good to bad cholesterol is important.  This is because you can still get a heart attack if you have a high HDL level but also a high LDL level.  This is why it is so important to eat those lower cholesterol foods as much as you can.

 

It is one thing to know which foods will lower your cholesterol and quite another to put shopping for them, cooking them and presenting them on a plate for dinner.

 

Here are some great tips for getting healthy eating low cholesterol foods into our life.

 

First of all make a shopping list before you go shopping so you stick to buying foods that are good for your heart and arteries and avoid impulse buys!

 

Simply do not keep foods that are high in cholesterol in your house. Only have healthy foods such as canned or dry beans, fresh fruits, whole grains, vegetables and vegetable juice on hand. Do not keep Chinese food, chips, cakes or other treats around.

Get rid of the butter and margarine and replace them with canola oil, olive oil or plant sterol spreads.

 

Look for foods that are specifically designed for low cholesterol and heart healthy diets. These are foods that have been fortified with plant sterols that help block the absorption o cholesterol.

 

Instead of eggs try eating and cooking with cholesterol free egg substitute.  Even if you use these half the time you will be doing your body a big favour.

 

Substitute fish or vegetables in healthy oils for heavy creams on pasta.

 

Use vinegar instead of butter to fry foods. Liven up your dishes with oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin instead of adding fatting creams and sauces.

 

As you can see it only takes a few small changes in your attitude towards food and in cooking food to make a big difference in your cholesterol levels for the better.

 

For some people diet and lifestyle changes are not enough. High blood cholesterol levels often have a genetic component. Some people inherit altered genes that cause high cholesterol and this can usually not be changed sufficiently by lifestyle or diet.

If you are at risk of coronary heart disease and your LDL cholesterol level doesn’t drop after you make lifestyle changes and pay attention to diet, your doctor may recommend medications to force your LDL levels down.

FIT
27

Why You Need Beta-Carotene

If you are going to work out, stay fit and stay young then you need to make sure you get enough Beta-Carotene. You body cannot manufacture Vitamin A without beta carotene. Beta carotene is a nontoxic precursor (building block) of vitamin A and a major component of the body’s natural antioxidant defenses.

 

Beta carotene is most useful when it comes to the fight against toxic free radicals. Free radicals are produced in normal metabolism when oxygen is used to burn food for energy. Free radicals are also produced when the body is diseased, stressed, toxic responding to trauma. If your body is busy constantly fighting free radicals then you will not be in any shape to exercise or work out.

 

There are many factors that can cause the body to need supplementation with beta-carotene. Prolonged exposure to sunlight, smoking and even vigorous exercise can cause a shortage of this antioxidant in the body. One way to increase your intake of beta-carotene is to eat carrots and other yellow and orange vegetables and fruits. However by the time you are manifesting symptoms of Vitamin A deficiency such as vision impairment, fatigue, bone loss and persistent infections you are probably in need of supplementation in capsule form. This is because it is considered to be one of the less efficient antioxidant when it comes to being readily metabolized and converted by the body for use against fighting damaging free radicals.

 

Beta carotene is also considered to be a flavonoid. Flavonoids are phenolic compounds that give vegetables, fruits, grains, seeds, leaves, flowers and bark their bright colors. The color associated with beta carotene is orange and yellow.  Think about consuming more apricots, yellow peppers, grapefruit, lemons, pumpkin, sweet potatoes and yam.

 

Flavonoids are anti-carcinogens that also have some anti-inflammatory properties. If you are experiencing a lot of pain when you work out then it might due to a lack of Vitamin A getting through in your body.  Your body may manufacture more of it if you are supplementing with adequate amounts of beta-carotene. Supplementation with Vitamin D can help Vitamin A absorption as well.

 

If you don’t have time to “eat your carrots” then beta carotene is the way to go to make sure your body is manufacturing enough Vitamin A and absorbing enough flavenoids, phytochemicals and antioxidants to keep you healthy and able to go to the gym, swim and work out every day.