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Eating Well


Eating Well to Control Your Health

Eating well and managing your fat intake, maintain your healthy weight, staying active and not smoking are choices we can make to reduce total cholesterol and "bad" cholesterol levels and increase "good" cholesterol. Changing what you eat can reduce your blood cholesterol level. If the level does not come down after a few months, your physician may recommend a stricter diet. If, despite your efforts, you must take medication, good eating habits may let you reduce the quantity. Learn more...

A healthy, balanced diet can lower your risk of CVD. If you already have cardiovascular disease, balanced diet will help you to reduce the chances of getting it worse and it will also help you to stay in shape longer and as healthy as possible. Coronary heart disease is a major cause of death in the Western World and increasingly elsewhere. Although it is a multifactorial disorder, the integrated role of diet attracts enormous attention since it is the one component which can be modified by all and is strongly correlated to population behaviour.


LIMIT TOTAL FAT

Choose foods with less fat from FOOD GUIDE. Pay special attention to the milk products, the meat and alternatives groups, because that is where most of the fat you eat is lurking. Notice the importance given to the grains and the vegetables and fruits groups in the plate. These foods are naturally low in fat, so go ahead and enjoy them!


DOUBLE THE RESULTS!

Fat has double the calories of protein. Eating less fat and increasing fiber intake helps you loose weight and reduce your blood cholesterol while increasing your level of "GOOD" cholesterol (HDL).


LIMIT TRANS FAT, SATURATED FAT AND FOOD HIGH IN CHOLESTEROL

The main foods high in saturated fat and cholesterol are shown in the food guide. You will benefit from limiting your intake because they contain fat that has a negative effect on blood cholesterol. Choose instead unsaturated fats that foster better control of cholesterol levels. Learn more about fats...

NOTE: Mediterranean and low-carbohydrate diets may be effective alternatives to low-fat diets. The more favorable effects on lipids (with the low-carbohydrate diet) and on glycemic control (with the Mediterranean diet) suggest that personal preferences and metabolic considerations might inform individualized tailoring of dietary interventions. Read more...


CHOOSE UNSATURATED FAT

There are two kinds of unsaturated fats: monounsaturated & polyunsaturated. They are found mainly in vegetable oils, nuts and seeds. But be careful! These foods are concentrated fats, even if the fat is a good kind, so eat them in moderation. Fish contains omega-3 unsaturated fat that is particularly good for the health of your heart. Include them often in your meal planning. Check cholesterol content of commonly used foods...


EAT MORE FIBRE

Fibre is found only in foods of vegetable origin, like whole grains, vegetables, fruits and legumes. Regularly eating a certain kind of fibre, called "soluble," can help bring blood cholesterol down. It is found mainly in:
Legumes (chick peas, kidney beans, lentils, etc.)
Green vegetables (the darker the color of the vegetable, the higher the fiber content).
Fruits and vegetables rich in pectin (tomatoes, apples, oranges, strawberries, etc).
Cereals with psyllium.
Oat bran and oatmeal.


Dietary Tips

When making dinner selections, watch portion sizes. If you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month. That's about 10 pounds in a year.
Cook meals by using lower fat cooking methods: bake, roast, broil, BBQ or microwave.
It’s important to make smart food choices and watch portion sizes wherever you are—at the grocery store, at work, in your favorite restaurant, or running errands.
In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
Choose light meat more often as it has less fat than dark meat.
At the store, plan ahead by buying a variety of fiber and nutrient-rich foods for meals and snacks throughout the week.
On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts—to help you avoid impulsive, less healthful snack choices.
Try serving vegetables plain or with herb seasonings instead of with butter/ margarine or cream/ cheese sauces.
Eating right and being physically active may reduce your risk for heart disease, high blood pressure, diabetes, osteoporosis, certain cancers, and being overweight or obese. The bottom line is that to lose weight, it's important to reduce calories and increase physical activity.

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RomWell Health Pages - Disclaimer

Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment.
30 minutes
physical activity
25-38 grams of
dietary fiber per day
6-8 hours
of adequate sleep

Antioxidants

Organic antioxidants help to promote cell regeneration, they are a great all natural way to help boost your immune system, and flush out harmful toxins which weaken the immune system. They are essential aid to a properly balanced diet, overall health and wellness and also great help in the prevention of disease.