Health Topics
Spring is on the way and with it comes seasonal fruits and vegetables! Consequently March is the perfect month to focus on your Nutrition.
About.com tells us that making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. A diet high in saturated fats, especially from red meat, will raise your cholesterol levels, and that is a risk factor for heart disease. A diet with too much sodium may elevate your blood pressure, and there is also a connection with inflammation and heart disease.
The CDC explains that fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.
About.com shares with us a few healthy nutrition ideas:
Eat Fish:
Salmon, herring and sardines are all great sources of omega-3 fatty acids. Other fish are good, too. Omega-3 fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.
Choose Healthy Oils and Fats:
There are different types of fats: Saturated fats increase your risk of heart disease and are found in meat, butter and coconut oil. Saturated fats should be avoided until your cholesterol levels are down and you are at a healthy weight. Even the most stubborn red-meat eater can enjoy legumes, nuts and seafood for their main protein sources.
Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.
Polyunsaturated fats come in two types: omega-3 fatty acids and omega-6 fatty acids. Most people get enough of the omega-6 fatty acids from their diets, but it is very common to be deficient in omega-3 fatty acids. Fish are the best source for omega-3 fatty acids, but fish oil wouldn't be such a good-tasting choice for cooking or for making dressings. Walnuts, flax seed and canola oil are all good sources of omega-3 fatty acids. They all make better choices than corn oil, sunflower oil and safflower oil, which all contain higher amounts of omega-6 fatty acids. Canola oil is the best choice for sauteeing, so use flax oil and walnut oil for salad dressings, or just eat the nuts and seeds.
Get Plenty of Fiber:
Soluble fiber, like the fiber found in oats and oatmeal, will help to control your cholesterol. Fiber found in whole-grain products will help to control sugar absorption, will help to keep you feeling full, and will keep your digestive system healthy.
Add Soy:
Soy is a great addition to a heart healthy diet. You can add soy milk, tofu, soy-beans, or use soy flour in recipes.
Also...
Try to increase your intake of foods rich in vitamins and other nutrients, especially antioxidants, which have been proven to lower your risk for heart disease. Also eat plant-based foods such as fruits and vegetables, nuts, and whole grains.
The CDC explains that fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.
Check out this quiz to see where your nutrition knowledge falls:
http://www.eatright.org/nnm/NNMWEBNEW/flashquiz.swf
Or go to the CDC's website (http://www.cdc.gov/nutrition/) to learn more about nutrition or come by Student Health Services t