Adding Vegetables to Your Diet to Lower Cholesterol
The vegetables are a food group that although they have many properties for treating dyslipidemia, are quite weathered in daily consumption. For this reason, we brindaré tips to increase vegetable consumption and know how to add them to your diet to lower cholesterol, but no longer your meals tasty and appetizing.
Vegetables are a source of vitamins, minerals and fiber, nutrients not only help you lower cholesterol, but also help keep your heart healthy. For this reason it is necessary to incorporate daily diet.
Well, having in mind this information, how do you add vegetables to your diet to lower cholesterol? In the next paragraph you will find the answer.
Tips for increasing vegetable consumption
* Plan exclusive vegetable main dishes, eg soups, stir-fries, pudding, etc..
* Eat salads as a main dish, not only as a garnish. Remember not to add too many dressings and sauces.
* Take a hands carrot sticks, celery, cherry tomatoes. These vegetables are ideal for snacks or eat in between meals.
* Incorporate vegetables into your pasta or rice.
* Consume vegetable stuffed pasta.
* If you want to eat pizza, add vegetables such as mushrooms, peppers, arugula, sliced tomato, onion, garlic, parsley, etc..
* You can use vegetable thickener instead of flour or starch. The potato, for example is very useful for thickening sauces, soups and stews.
* Prepare garnishes for grilled vegetables or grilled, are tasty and nutritious.
If you incorporate these tips into your daily diet and increasing consumption of vegetables, you can increase the intake of essential nutrients such as antioxidants (flavones, sterols, vitamins and minerals) and fiber (soluble and insoluble). In this way, come down your cholesterol and reduce the chances of cardiovascular disease.
Vegetables and Fruits to Prevent Cardiovascular Disease
the recommendations for a healthy heart and prevent cardiovascular disease indicate the need to increase consumption of vegetables and fruits. But … what is the reason for these recommendations? In this note I will detail the reasons which help to strengthen the cardiovascular system and improve the quality of life.
According to the recommendations of international organizations is necessary to increase the consumption of fresh fruits and vegetables to prevent heart disease and keep your heart healthy.
Due to the increasingly frequent emergence of processed foods and junk food, has neglected the consumption of fresh food such as vegetables and fruits.
Given this situation and given that food “junk” may cause increased cholesterol, triglycerides, blood pressure and thus cardiovascular disease, the emphasis is to recommend increased consumption of vegetables and fruits.
Reasons for increased consumption of vegetables and fruits
* They provide a lot of fiber, which reduces fat absorption in the intestine, causing not only a reduction of blood cholesterol, but also helps you lose weight.
* Increase the purification of the body, removing waste and toxins that the body does not need.
* Improve the performance of cellular activity, increasing the burning of fat for energy, which creates a fatty acid mobilization from adipose tissue to the cell.
* Provide antioxidant benefits that reduce the formation of free radicals, reducing cellular aging and especially arterial tissue.
* Thin the blood, not only reducing plasma cholesterol, but triglycerides.
* Provide full.
* They provide few calories in high volume.
* In general do not have large concentrations of saturated fatty acids.
* Do not bring cholesterol.
* They help regulate blood pressure.
* Improve the blood glucose levels, because the fiber slows the absorption of glucose.
These benefits provide fruits and vegetables for a healthy heart and prevent cardiovascular disease, are only valid when incorporated into a diet to treat dyslipidemia. They are also tasty and can be consumed in different ways: whole shell, grated, mashed, in a variety of desserts, smoothies, juices, etc..
Water, Vitamins, & Minerals in it
Water is the only essential beverage. It is contained in food but must also be provided by beverages. It represents 60 to 70% of body mass. It is a significant source of minerals and transports various substances in the body. There are several water whose mineral composition varies.
Soft drinks (sodas, lemonades, fruit juices, chocolate drinks) contain a quantity of sugar not negligible. For information: a glass of cola 25 cl contains the equivalent of 4 pieces of sugar or more. Some drinks have no sugar added, this does not mean they do not contain sugar but only the sugar content in fruit used. Drinks obtained directly from fruits are rich in vitamins.
Drinks are obtained either from the pressed fruit or from fruit concentrate, that is to say a powder of dried fruits which can then reconstruct a drink by adding water. These blended drinks are rich in sugars and intake of vitamins is necessary because they were destroyed during processing.
Drinks based on vegetables are often rich in vitamins. They come from the vegetable itself but can also be enriched.
Vitamin D, E, K, & P as Well as Their Role
Vitamin D
Vitamin D is found in fish, in mushrooms and milk, it allows calcium to strengthen bones. A deficiency in vitamin D can cause rickets, it is necessary to ingest from childhood to avoid growth retardation. Too small a dose of vitamin D will therefore make the nails brittle and fragile and cause insomnia.
The vitamin E
Vitamin E: it can be found in vegetable oils, green vegetables . It helps fight against infertility and anemia. In order to consume enough is the “open door” to the risk of infertility and impotence.
Vitamin K
Vitamin K is found everywhere, especially in vegetables which are eaten like spinach leaves, spinach. Like vitamin D, it can fix the calcium on bone and blood clot. Vitamin K can be ingested through the diet but is also produced in our body by intestinal bacteria.
Vitamin P
Vitamin P is found in orange, lemon . It protects the capillary walls. Not getting enough can cause bleeding.
Ingest vitamins is important for the body especially as fatigue and stress create vitamin deficiencies.
Vitamin A
It is found in cheese, eggs, butter, margarine, giblets, fish oils and vegetables. Function can increase resistance to certain diseases, important for eye function and cell membranes.
Employment and dosage in cases of colds and flu, acne, heavy menstruation, osteoarthritis, poor growth and flaky skin, take up to 4.5 mg per day. Hair loss may indicate an excess or a deficiency of vitamin A. For men, 700 mcg and 600 mcg for women is the recommended ideal dose.
Warning Pregnant or planning a pregnancy, do not take vitamin A unless under the supervision of a physician, avoid it if you suffer from headaches.
IMPORTANT NOTES
* Take supplements late in the evening, several hours after eating or taking other supplements. If you cause stomach irritation, take with meals.
* Do not exceed suggested dosage of supplements. Information on the dosage that appears on the packaging of supplements varies greatly, so make sure you read the packaging carefully, and if in doubt, consult a doctor or a physician specializing in nutrition.
* If taken in excess, water-soluble vitamins like B and C, are naturally eliminated, while fat-soluble vitamins like vitamins A, D, E and K, accumulate and cause tissue damage .
* The doses listed here are not suitable for children, unless otherwise indicated.
* Do not turn food supplements during the first 14 weeks of pregnancy, unless recommended by a doctor.
* In general, unless otherwise indicated, take a supplement for a month and, if it is beneficial. continue to take 5 days per week for another month. After this deadline stop eating and consult a doctor or a physician specializing in nutrition.
Diet to keep the smile
Food is a source of energy and survival, but choosing the right food can also have other purposes as influence the humor, passion, relaxation, …
Today, here we focus on the diet you should bring to never lose the smile. Basically you’ll need to eat vegetables high in fiber, vitamin C, B9, folic acid, protein, better still our top 10 foods to laugh as a child.
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Spinach: They are rich source of folic acid, which prevents negative feelings such as depression and stimulates the production of tryptophan. Some foods that can replace are sunflower seeds, green leafy vegetables, broccoli, wheat germ, oatmeal, peas, lentils, soybeans and mustard.
Caffeine: It’s not a food, but in moderate amounts enhances the mental and physical functioning. Remember that drinking too much can jangle the nerves or give headache. It suggests taking one or two cups of coffee or tea, especially before lunch.
Strawberries. This berry contains soluble fiber that slows the digestive process and maintains the levels of blood sugar stable, it helps people feel less sore. Another characteristic of this fruit is to work as anti-inflammatory and reduce the chance of developing heart disease or cancer.
Food Groups: Preservatives
The protective foods is one of the 3 major food groups. Here are all fruits and vegetables found in nature. Remember that you can not have a healthy diet eating only food group but must be combined balanced.
It known as protectors for two reasons:
The first, because they contain natural substances called antioxidants, which protects the plant against environmental aggressions (UV light, respiration, toxic substances naturally present in soil, etc.). And that when eaten, give them to us to fulfill the same functions in our body, in which, for various normal processes form free radicals that damage cells. ntioxidants from fruits and vegetables neutralize them by making them harmless.
The second reason is that vegetables are full of vitamins, which make the immune system is activated, the system that prevents us from attacking various diseases, whether infectious, skin, viral, respiratory, and so on. Vitamins also act as a “companion” of many other substances that would otherwise be unable to fulfill their duties. The minerals from fruits and vegetables also make a significant contribution in protecting against diseases, and promote growth and development of children.
Have you heard about the “5 a day”? That is the minimum amount of vegetables should be eaten to be alright. It’s not as difficult as it seems. A fruit juice at breakfast, a fruit salad at midmorning, a fruit for dessert at lunch and dinner, an apple in her lunch box and the inevitable and important salad in two main meals will give the small 5-o more-servings of fruits and vegetables you need.
No group of foods from the three we have seen is more important than the other. To be sure that our child is well fed, we must ensure that the three groups (guards, builders and energy) are present in each of your main meals, breakfast, lunch and dinner.