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Minggu, 04 Maret 2018
Finding salt in our diet

Finding salt in our diet

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Health Care -IT is very important to note and remember that too little or too much salt in your diet can be bad for your body.

Salt is sodium plus chloride and both are minerals. Salt is made up of 40 per cent sodium and 60 per cent chloride. It's that 40 per cent that causes so much concern among health professionals today.

Surprisingly, the use of the salt shaker is not the main cause of too much sodium in your diet. In fact, about 75 per cent of dietary sodium comes from eating foods prepared outside the home. Only a small portion comes from salt added to food when cooking or eating. Even though sodium is already in many foods when you purchase them, there are still some steps you can follow to lower your daily sodium intake.

Finding salt in our diet


Read your labels

Packaged food items can contain high levels of sodium, whether or not they taste salty. That's why it's important to use the nutrition facts label to check the sodium content.

Understand the Daily Value

The daily values are the amounts of nutrients recommended per day. The daily value (DV) for sodium is less than 2,400 milligrams (mg) per day.

The %DV tells you how much of a nutrient is in one serving of a food. The %DV is based on 100 per cent of the daily value for sodium. When comparing and choosing foods, pick the food with a lower %DV of sodium.

As a general rule: 5% DV or less of sodium per serving is low and 20% DV or more of sodium per serving is high.

Pay attention to serving sizes. The %DV listed is for one serving, but one package may contain more than one serving. Be sure to look at the serving size to determine how many servings you are actually consuming.

How can we eat to prevent obesity and reduce our risks of cardiovascular disease? The DASH diet is the best way to go.

While the DASH (Dietary Approaches to Stop Hypertension)diet was originally developed as an eating style to help lower blood pressure, it has been found to be an amazing food guide plan for weight loss which, in turn, will reduce our risks of many chronic diseases. It is based on an eating plan rich in fruits and vegetables, whole grain foods, fish, poultry and nuts. It is a high fibre, low to moderate fat diet that is rich in potassium, calcium, and magnesium. It is low in total fat, sweets and sugary drinks.

Madelaine Terrier-Schnoor is a licensed dietitian at the Heart Foundation of Jamaica.

Source: www.jamaicaobserver.com
di Maret 04, 2018 0 komentar
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Heart healthy eating one bite at a time

Heart healthy eating one bite at a time

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Health Care - Did you know that the foods you choose to fuel your body today, affects your heart tomorrow? Studies have shown that up to 70 percent of heart disease cases are preventable with the right food choices.

Heart healthy eating one bite at a time

Here are a few recommendations for a healthy diet and lifestyle to keep your heart happy:


Include

  • Fruits and vegetables.
  • Whole grains (fiber > 3gms per serving).
  • Beans and legumes.
  • Nuts and seeds.
  • Fish (preferable oily fish that provide omega-3 fatty acids), skinless poultry, and plant-based alternatives.
  • Healthier fats such as olive oil and non-tropical oils.
  • Fat-free and low-fat dairy products.

Limit

  • Sodium and salt, pickled and smoked foods. Strive for < 1500mg Na/day.
  • Saturated fat.
  • Sweets and added sugars, including sugar-sweetened beverages.
  • Red meats (if you choose to eat red meat, select lean cuts).
  • High fructose foods.
  • Alcohol.

Avoid

  • Trans fat and partially hydrogenated oils.
  • Processed foods loaded with sugar, salt and fat.

Tips

  • Choose wisely, even with healthier foods. Ingredients and nutrient content can vary.
  • Look for the American Heart Association’s Heart-Check mark in the grocery store to easily identify foods that can be part of an overall healthy diet. Learn more at heartcheck.org.
  • Compare nutrition information on package labels and select foods with the lowest amounts of sodium, added sugars, saturated and trans fat, and no partially hydrogenated oils.
  • Watch your calorie intake. To maintain weight, consume only as many calories as you use up through physical activity. If you need to lose weight, consume fewer calories and burn more.
  • Eat reasonable portions. Often this is less than you are served. Avoid foods such as dips and finger-food snacks that are difficult to gauge amounts consumed.
  • Prepare and eat healthy meals at home. You’ll have more control over ingredients and portion sizes.
  • Eat a wide variety of foods to get all the nutrients your body needs, most of which are prevalent in fruits and vegetables. Deeply colored fruits and vegetables are highest in micronutrients.
  • Do aerobic exercise four to five times a week and include strength training three to four times per week.

For more heart-healthy diet options, consider the Mediterranean or Dash diet for a well-balanced eating plan.

Learn your risk for heart disease with AAMC’s free heart health profiler at askAAMC.org/Heart.

Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.

Source: www.capitalgazette.com
di Maret 04, 2018 1 komentar
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DASH-ing your way to better health

DASH-ing your way to better health

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Health Care - Did you happen to see recent headlines linking the DASH diet to a lower risk for depression? Or the U.S. News and World Report rankings DASH and the Mediterranean diets as tied for the “best diet overall?”

Research conducted at Rush University Medical Center in Chicago found that people who followed DASH had an 11 percent lower risk of developing depression during the six-plus years of the study, compared with study participants who did not follow the DASH plan.

The U.S. News and World Report ranking is not a fluke. Every year, they evaluate and rank over 40 eating plans and have consistently ranked the DASH Diet in the top spot. The publication noted that DASH was among the best diets for weight loss, diabetes and for promoting heart health.

DASH-ing your way to better health

So, what is DASH? DASH stands for Dietary Approaches to Stop Hypertension. The diet emphasizes eating fruits and vegetables along with low-fat or nonfat dairy, lean meats, and avoiding foods high in salt and sugar. The plan was originally developed to help people with high blood pressure, but it’s a solid eating plan for anyone struggling with often-conflicting weight loss and nutrition information.

Limiting sodium by eating fewer processed foods like frozen meals or fast foods, and enjoying more vegetables and fruits is an important step to preventing or reducing high blood pressure. High blood pressure is a major risk factor for stroke and heart attack, which is another reason to love the DASH diet.

The DASH eating plan is one key part of a heart-healthy lifestyle and by combining it with other lifestyle changes such as physical activity, you can feel better, have more energy, and control your blood pressure and LDL-cholesterol for life. You’ve heard these lifestyle factors before: get more active, maintain a healthy weight, limit alcohol, get plenty of sleep, manage stress, and if you smoke, quit.

The really good news? The DASH diet has no fees, no special foods, no books to buy. A detailed description of the program is readily available at the National Heart, Lung, and Blood Institute website, where you can also find and print recipes, menus, tips, and tools at no charge. (https://www.nhlbi.nih.gov/health-topics/dash-eating-plan)

If your New Year’s weight loss resolution failed (again) and you are looking to make some changes, or you’ve been diagnosed with high blood pressure, diabetes, or other health risks, DASH is well-worth exploring.

Chautauqua County has high rates of both heart attack and stroke, but an estimated 80 percent of heart attacks and strokes are preventable. CHQ250 is an initiative of the Chautauqua Health Action Team(CHAT), encouraging you to take action to be one of at least 250 strokes, heart attacks, or related deaths prevented in Chautauqua County in the coming year. This column is written by CHAT members to share information to help you to do your part to live a life free of stroke or heart disease; it is not intended to replace advice provided by your healthcare team. Please direct questions or comments to: activecounty@co.chautauqua.ny.us.

Source: www.observertoday.com
di Maret 04, 2018 0 komentar
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