A Balanced Diet.
It is now generally accepted that eating the wrong types of food can increase the risk of developing heart disease, diabetes or becoming obese. Each of these diseases bring with them a host of related problems. The good news is that eating a well balanced diet will substantially reduce these risks.
Over the past couple of generations, the foods which are considered good for you have altered considerably. Previously it was thought that a good diet involved eating steak, eggs, cheese, and eating biscuits rather than puddings!!
However today's idea of what is considered to be a healthy diet is much more focused on what is in the foods we eat. Foods containing large proportions of fat (Saturated) have been identified as being particularly damaging for the heart. Also processed foods which contain high levels of salt and sugar can have significant adverse affects on the health.
The current view is that a healthy diet is made up from a balance of proteins, carbohydrates, fibre, vitamins, and fats, (Un-Saturated) hence the term "A balanced Diet"
The next few pages will explain a little of what's good and bad. And that having a healthy diet does not mean eating carrots and lettuce, like Rabbit to stay healthy. On the contrary it may encourage you discover foods you've not previously tried.
Talk to almost anyone today and they will confidently tell you that 'FATS' are bad for you. They know this because they've read about it in the news papers and seen it on TV, so it must be true!
In actual fact this is only partly true. Fats are a natural part of the human body and are essential for it's daily functions. We can all see the fat on the outside of the body, but we also have fat on the inside of the body, in some cases this fat cushions the bodies organs against injury.
The truth of the matter is that we need fats to survive. Where things start to go wrong is when we start to eat too much, and the wrong type of fat.
However with the almost daily changes in diet advice it's easy to see why people become confused. But for fats there's really only two things to remember.
Types of Fat.
Not all fats have the same effect on the body, some have the potential to cause more harm than others. The following is simplified list of the most significant fats found in our daily diet.
- Saturated Fats (Avoid if possible)
Saturated fats are the most unhealthy fats. Excess saturated fat in the diet directly related to an increased risk of cardiovascular disease. Saturated fats stimulate the production of LDL cholesterol ("bad" cholesterol) and therefore increases blood cholesterol levels and the risk of heart disease.
"The amount of cholesterol found in foods is not as important as the amount of saturated fat." Saturated fats raise cholesterol levels and LDL-cholesterol levels more than dietary cholesterol itself.
Saturated fats are usually solid or almost solid at room temperature. All animal fats, such as those in meat, poultry, and dairy products are saturated. Meat fats, Butter, most Margarines, and solid cooking fats, are all high in saturated fats. Processed and fast foods are also saturated. Vegetable oils also can be saturated. Palm, palm kernel and coconut oils are saturated vegetable oils.
- Poly-unsaturated Fats (Limit intake)
Polyunsaturated fats are usually liquid at room temperature. Polyunsaturated fats are found in vegetable oils such as corn oil, safflower oil, soybean oil, and sunflower oil. Polyunsaturated fats are also present in fish and fish oils, which help to decrease triglyceride levels.
Polyunsaturated fats lower LDL cholesterol and total cholesterol but they also lower HDL cholesterol (HDL cholesterol is the good stuff). Therefore, this fat should be limited to a certain degree.
- Mono-unsaturated Fats (The healthy choice)
These fats are also found in vegetable oils such as olive oil, peanut oil and canola oil. ) Monounsaturated fats typically remain liquid at extremely low temperatures.
Monounsaturated fat can help to lower total blood cholesterol by lowering LDL cholesterol without lowering HDL cholesterol. Research as shown that substituting monounsaturated fat for saturated fats (and polyunsaturated fats) reduces blood cholesterol levels without affecting the HDL levels.
As the blood passes through the body tissues the oxygen and nutrients are consumed, it then returns via the Veins shown in BLUE. to the heart.
The heart then completes the cycle by returning the blood back to the lungs to absorb more oxygen. So the blood circulates the body in a never ending journey carrying oxygen to the body tissues.