Washington issues new Dietary Guidelines for Americans
D.C., Washington, United States (AHN) – The U.S. Departments of Agriculture and Health and Human Services released Monday the new Dietary Guidelines for Americans. It was the first update in five years in compliance with federal laws.
The guidelines made 23 recommendations for the general population and six for specific groups such as pregnant women.
The guidelines recommended a daily limit of 2,300 milligrams of salt, but placed a lower 1,500 mg cap for Americans 51 years old and above, African Americans or people with chronic ailments such as high blood pressure, diabetes or kidney problems.
It also encouraged the population to cut their calorie intake by 10 percent, particularly by replacing saturated fats with monounsaturated and polyunsaturated fats, and reduction of cholesterol intake by 300 mg daily.
Also recommended by the guidelines was a reduction of calories from solid fats and sugars added to food, and moderation in alcohol intake to one drink daily for women and two drinks for men. But an increase in fruit and vegetable consumption was encouraged, and fat-free or low-fat and milk products. The guidelines said at least half of the plate should be made up of fruit and veggies.
More seafood consumption to replace meat and poultry intake was also suggested, while breastfeeding women were recommended to eat weekly 8 to 12 ounces of various types of seafood.
Agriculture Secretary Tom Vilsack pointed out that the release of the guidelines comes at a time when the U.S. is grappling with an overweight problem with majority of adults and one-third of children classified as obese or overweight. Vilsack said it is an issue federal officials could no longer ignore.
Vilsack said the bottom line behind the guidelines is to trim the American waistline to cut the risk of acquiring diet-related chronic diseases and to improve eating habits.
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Foods That Assist You Lose Weight
Can eating assist you lessen bodyweight? Well, that is if you know what to consume. There are in fact foods that can assist you trim down your pounds. These are weight burning meals.
Foods that are rich in fiber and protein are the ideal types of food to consume if you want to burn your belly body fat.
The following is the reason: It takes much more energy to digest protein than it does to digest weight.So the more protein you eat, the much more calories your body burns.The following are some meals that can aid burn your belly fat:
Reduced Weight Milk Merchandise
In an article published in the magazine Obesity Study, women who ate lower fat milk / dairy goods, such as lower-excess fat milk, or nonfat yogurt three to four times a day lost 70 percent a lot more body fat than lower-dairy dieters. In investigation at Purdue University, it was found out that individuals who drank three cups of body fat-free milk gained less fat more than the course of two years than individuals on lower calcium meals. So, not only do dairy goods aid you strengthen your bones, they can also play an important role in burning that unwanted body excess fat.
If you are a regular consumer of milk and other dairy items, it is a excellent thing (as long as you don’t drink too much of it). Just watch your proportions and perhaps switch over to the reduced or non body fat varieties.
Eggs
Eggs are incredibly rich in protein and can assist you burn that excess belly fat. You may possibly have heard all the warnings about eggs and your health.That’s because a couple of eggs will put you over the advised daily amount of a substance that is not great for your heart – cholesterol.
But then, a much more current study has shown that dietary cholesterol has a minimal impact on blood cholesterol. Dietary excess fat is the real culprit. It’s what raises your bad cholesterol levels.
However, if you are still concerned about your total cholesterol intake from eating as well several eggs, you can remove the egg yolk and still benefit from the high protein contained in egg white.Eggs contain the cyanocobalamin or Vitamin B12, which assists in breaking down weight cells.
Beans
You may possibly have experience eating beans and have poor gastrointestinal disturbances after. Nonetheless, beans are a very very good source of healthy protein, and you can be rest assured that there is zero weight.
Some of the suggested kinds of beans to consume are:
Kidney beans
Navy beans
Lima beans
White beans
And of course, there are those people beans that you need to limit in your diet. These are those people beans that are baked and refried.Refried beans contain lots and lots of saturated weight while baked beans are usually packed with sugar.Sure, you’ll be getting your protein but you’ll also be consuming a lot of body fat and sugar you don’t require. Here’s a great tip.Be sure to cook your beans thoroughly simply because our digestive tracks are not adapted to breaking down some proteins that are contained in some beans. This is to decrease the likelihood of stomach or G.
How The Foods You Eat Can Influence Your Cholesterol Levels
As a follow up to a previous article let’s go into detail about how the foods we eat can or cannot influence our blood cholesterol levels. The previous article about what you eat was influenced by watching a television program by which the host has to devour enormous amounts of food in a certain time period and often these foods have an extremely high in calories and fat among other things. You are left to wonder, “That can’t be healthy!” Hopefully that young man is not shaving years off his life for the benefit of our entertainment and TV ratings, but is he?
The scientific community has long debated over how dietary cholesterol (the foods we eat) affects the cholesterol our body naturally produces (also known as serum cholesterol). Numerous studies have concluded that in adult men the serum cholesterol levelis essentiallyindependent of the cholesterol intake over thewhole range ofnatural human diets. It was noted that it is probable that infants,children andwomen are similar. Serum cholesterol is a term that includes the total level of cholesterol that is found in the bloodstream. Measuring the level of total cholesterol includes identifying all types or classes of cholesterol that are found in the system. This helpful measurement makes it possible to determine if the balance between the HDL or good cholesterol and LDL or bad cholesterol is within acceptable limits. Dietary cholesterol comes from animal products in the diet, such as butter, meats, egg yolks, and dairy products. Blood cholesterol is the fatty substance that occurs naturally in the body and which is necessary for hormone production, cell metabolism, and other vital processes.
There are 2 main types of blood cholesterol, high density lipoprotein (HDL) and low density lipoprotein (LDL) as was previously mentioned. It is generally considered desirable to have high levels of HDL cholesterol and low levels of LDL cholesterol. Another component to add to this puzzle is triglycerides which are the chains of high-energy fatty acids that provide much of the energy needed for cells to function.Your liver produces your body’s cholesterol in fact your body needs cholesterol. However, there is a difference between the cholesterol made by the body and dietary cholesterol. The cholesterol that the liver produces is vital to strengthening the membranes of each and every cell in the body. The liver also processes the saturated fats and sugars we digest.
What does all this mean and what does all of that have to do with what we eat? Well, dietary cholesterol does contribute to your blood cholesterol levels. Excess amounts of foods high in saturated fats will raise blood cholesterol levels in some people, and contribute to the build up of plaque on the walls of the arteries and lead to atherosclerosis (hardening of the arteries). These fats from the foods you eat make it to your blood stream and by extension to your liver for processing. One of the main jobs of the liver is to make sure all the tissues of the body receive the cholesterol and triglycerides they need to function. Whenever possible (that is, for about 8 hours after a meal), the liver takes up dietary cholesterol and triglycerides from bloodstream. However the relationship between cholesterol and the concentration of blood cholesterol is not linear. For every additional 100mg of cholesterol consumed up to a total intake of 500mg per day, there is a 2-3% increase in the concentration of blood cholesterol. In contrast further increases in cholesterol intake beyond 500mg per day have little additional effect on the blood level. But remember it is the bad cholesterol that will lead to a heart attack or stroke so it is important to maintain a healthy diet. If you have cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or “bad”) blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day. Your diet directly affects your heart health, especially when the diet consists of foods high in fat and cholesterol. Your body uses cholesterol for certain functions, but an excess can build up in arteries, restricting or even blocking blood flow to the heart or brain.
Now that young who entertains us by consuming a grilled cheese sandwich with 15 different kinds of cheeses or eating a 10 patty cheese burger with 3 lbs. of fries undoubtedly know what he is doing to his body and more than likely has a plan for offsetting all calories and fat he is ingesting, but don’t do that at home. That would like attempting to drive the Indianapolis Motor Speedway at 200 mph three days after you got your driver’s license, it is not advisable. Foods that are high incalories and fat taken in their recommended portions are not necessarily a bad thing, but like all things they should be consumed in moderation. Remember you are what you eat, so maintaining a healthy diet along with exercise can keep your cholesterol levels in check, healthy cholesterol equates to a healthy heart and that means a long and healthy life.
Author: Raynard Thompson
Article Source: EzineArticles.com
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Lowering Cholesterol Through Eating Right
Although most people believe that the trend towards cutting off cholesterol in diets is brought on by the fact that the young generation is dieting themselves to death; it is not so. Limiting the body’s cholesterol levels is not only for appearance’s purposes but also for health reasons. Cholesterol levels in the body, when at a certain level, can cause a host of body complications and disease that can even eventually cause death.
Problems like hypertension, heart disease, and diabetes come in mind. This is especially true with people who are already old and in their middle ages because of the slowing down of the bodily processes particularly the digestive system and the body’s ability to convert fats to energy. This is perhaps why most older people, especially those that have weight issues, are being asked by their doctors to lessen their cholesterol intake.
What is cholesterol?
People have been talking about cholesterol but do they what it is and how it affects the body. Because of news about rising cases heart problems in the country, cholesterol has become an overnight antagonist. Everybody thinks that cholesterol is bad.
Actually, not all cholesterol is bad for the body. In fact, our bodies need cholesterol to make bile salts. It is also a major ingredients in maintaining hormonal balance as well as in the production of Vitamin D. Things become troubled when the levels become too high that the cholesterol already clog the arteries, making it hard for the blood to flow and the heart to pump.
There are two kinds of cholesterol, the good and the bad. The LDL, which is the bad kind, adhere to the arterial walls, forming plaques that eventually clog the passageway. Saturated fats and the trans fatty kind are sources of this kind of cholesterol. This is frequently found in pre-packed foods like potato snacks and canned goods.
The HDL, on the other hand, can lower the levels of LDL cholesterol. This is because the good HDL helps transport the LDL cholesterol from the arterial walls back to the liver where it is excreted out. These are found in nuts and in seafood particularly fishes.
People who want to lower their LDL levels are also advised to eat a lot of fruits because of the fiber that they bring to the body. Oats, cereals, and legumes are also great sources of fibers that can help combat the rise of LDL cholesterol, eventually decreasing the risk of heart disease.
Factors that affect cholesterol levels
Contrary to popular opinion, it is not just the diet that should be taken into consideration when dealing with high cholesterol levels. There are actually a lot of factors that affect the condition. One of these is the age and the gender. Older people are more affected by increased levels of cholesterol because of their bodies’ slowing processes. Another factor is the level of physical activity. Exercise can actually help in lowering down of LDL cholesterol. Also, it can help in strengthening the body and in toning the muscles.
Lowering cholesterol levels
From what was mentioned above, it seems remarkably simple to lower the body’s cholesterol levels… that is if one has the discipline to see it through. Just eat right and exercise regularly, avoid canned and pre-packed foods and you are on your way to lower cholesterol levels.
Visit Cholesterol Guidelines to learn about normal cholesterol levels and high cholesterol foods.
Can Oatmeal Reduce Cholesterol Levels?
So does oatmeal reduce cholesterol in the body? We know that it is very important to have a low cholesterol intake in our diet and there many different foods that help you achieve that. Studies have shown that oatmeal does help significantly reduce the level of cholesterol you have in your blood.
There are many reasons to why the amount of cholesterol should concern you. A high level of cholesterol in your blood causes many health problems. These include thickening the arteries, which puts a pressure on the normal blood circulation. As a result, this affects the heart adversely leading to high blood pressure and other heart problems.
Oatmeal is roughly ground oats that are included in many foods, mostly in cereals and breakfast foods such as muesli. It is a complex carbohydrate that breaks down slowly in your body. The sugar is released into the blood slowly and steadily providing you with energy over a longer time. This release of sugar slowly is very helpful for people suffering from diabetes.
Oatmeal is high in fiber and it is this quality that reduces cholesterol in the blood. Oatmeal is a soluble fiber and that means it is able to dissolve in water. This happens in the intestines after the oats are ingested.
This substance gets in the way of the LDL cholesterol from being passed onto the bloodstream as it is absorbed by the soluble fiber. Eventually, like fiber this goes out as waste from the body.
A lot of research has been conducted to see the effects of soluble fiber in our diet. Scientists are not yet exactly sure how the process works but research has shown that a fiber-based diet reduces cholesterol.
Going by that, it is still very beneficial to increase your oatmeal intake which is not too difficult. Most cereals will include oats. You may use it in preparing other foods especially in baked items.
You should also remember that not every product that has the word ‘oat’ in it’s name actually contain oatmeal and is therefore good for you. The best example for this is oatmeal cookies that are basically made up of sugar and fat. So, always check the label for the level of soluble fiber in the product before buying.
Visit the Cholesterol Scoop for more information on Cholesterol Chart. Article Source:http://www.articlesbase.com/health-articles/can-oatmeal-reduce-cholesterol-levels-1685685.html
Cholesterol BAD?
The first thought that comes to a person’s mind when buying something with high cholesterol level would be “NO! I don’t want to end my life with a heart attack!!” They are probably right but CAN THEY POSSIBLY LIVE WITH NO CHOLESTEROL AT ALL? Cholesterol is the cause of number of diseases related to heart but on the other side it is an essential sterol that gets converted to other steroid hormones. Not to mention that the cholesterol intake level of a person is proportional inversely to the cholesterol synthesized by the body itself. So is cholesterol really a nightmare or is this just another misconception?
Cholesterol is a lipid found in the tissues of all the animals, associated with other sterols. It is the best known member of the biological group – sterol, a combination of steroid and an alcohol. Most of the cholesterol is produced inside the body and only a minute quantity has dietary origin.
Almost of 20-25% of the total daily production occurs in the liver. The other sites include the intestines, suprarenal glands and reproductive organs. This cholesterol is either converted to other hormones, transported to cell that require cholesterol or secreted via bile into the intestines. Of the cholesterol poured into the intestines, 92-97% is reabsorbed in the intestines and recycled via the enterohepatic circulation. The cholesterol, insoluble in blood, of the diet is transported to the liver from the intestines, where it is absorbed, within the lipoproteins – chilomicrons, Very Low Density Proteins (VLDL), Intermediate Density Lipoproteins (IDL), Low Density Lipoprotein (LDL) & High Density Lipoproteins (HDL).
Cholesterol is mainly obtained from food having saturated fatty acids and is also synthesized from acetate inside the body. Normally the total amount of cholesterol from these two sources remains constant because the rate of cholesterol synthesis in the liver is under feedback control. When the dietary intake is high, liver synthesis is low; when intake is low, synthesis increases.
LDL is the major transport protein for cholesterol, supplying both free and esterified cholesterol to body tissues. High Density Lipoprotein (HDL) is involved in the transport of cholesterol to the liver to be broken down and excreted, and in removing some LDL cholesterol from artery walls. The esterified cholesterol is essential for a cell to maintain the fluidity of membrane over a wide range of temperature, so the cells use this esterified cholesterol for its maintenance. If the cholesterol is not esterified, the cells pushes it and the free cholesterol comes in the cholesterol, which sometimes along with Ca++ accumulates in the capillaries causing embolus formation and coronary obstruction.
The significance of cholesterol cannot be neglected. Some researched indicate that cholesterol might be used as an anti-oxidant. Besides that it also maintains the fluidity of the cell membranes. The cholesterol content of a membrane varies with the tissue and with specific membrane function. The ratio of cholesterol to polar lipids affects the stability, permeability, and protein mobility of a membrane. Membranes with high ratios have high stability and relatively low permeability; their major function is a protective barrier.
They serve primarily in synthetic and degradative reactions and energy production. It also reduces the permeability of hydrogen and sodium ions. In addition to its role in membrane structure cholesterol has other important functions. Cholesterol is stored in the adrenals, testes, and ovaries, chiefly as the fatty acid ester, and converted to steroid hormones. These hormones include the male and female sex hormones (androgens and estrogens) as well as the adrenal corticoids (cortisol, corticosterone, aldosterone, and others). In the liver cholesterol is the precursor of the bile acids, 24 steroid carboxylic acids that aid in the digestion of foods, especially lipids, and, when linked with the amino acids glycine or taurine, form the bile salts. Recently it has been suggested that cholesterol assists in the formation of lipid rafts in the membrane.
Besides the numerous functions of cholesterol, high free cholesterol level in the blood can cause life threatening problems as well. As mentioned above LDL is involved in the transportation of cholesterol. But high levels of LDL or free cholesterol in the blood causes the cholesterol to deposit in the blood capillaries hence narrowing the lumen of the vessels. The narrowed vessels increase the blood pressure and may lead to its rupture and ultimately causing an embolus. In the brain, it causes cerebro-vascular accidents and in heart it causes Ischemic Heart Disease. High LDL level are major cause for the arthrosclerosis of the arteries, leading to coronary heart disease and other forms of cardiovascular disease. However increase levels of HDL not only transport cholesterol to the liver to be broken down and excreted but also remove LDL cholesterol from the artery walls.
It has been suggested that abnormally low levels of cholesterol might cause depression, cancer and cerebral hemorrhage but it unclear whether cholesterol itself is responsible for it or something else associated with low levels of cholesterol. Esterified cholesterol when crystallizes in the gall bladder, is the major cause of formation of gall stones which leads to severe pain in near the liver region.
Cholesterol is present in many dietary components that we consume daily. This cholesterol is called the dietary cholesterol. Its percentage is significantly higher in animal fats (saturated fats), eggs, yolks, beef, poultry, liver, kidneys, and shrimps. Besides these, plants and fungi also contain trace amounts of cholesterol so even a vegetarian’s diet has cholesterol in it but in trace amounts.
Although the intake level of cholesterol must be kept low but not so low so as to lead to its deficiency which would the affect the normal anatomical and physiological state of the body. Since the total cholesterol level in the body almost always remains same so people with higher cholesterol intake maybe at the same risk of having a heart attack as those with lower cholesterol intake. An effective way to keep the cholesterol balance healthful and beneficial to the body is by exercising regularly whether walking, sprinting, or working out in the gym. With this, the benefits of cholesterol would dominate its harms and the body would function normally at its optimum performance.
Author: Umar Majeed
Article Source: EzineArticles.com
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The Association Between High Blood Pressure and Cholesterol
Often times, people tend to associate having high blood pressure and high cholesterol levels. At some point this is true because there are instances where in the abnormally high cholesterol levels are responsible for the increase in blood pressure. However, do not forget the possibilities that there are also instances where in a person may have an increased BP but do not have increased cholesterol.
Apparently, there is really a connection between the BP and the cholesterol in the blood. Part of the health plan to lower a person’s BP is to lower the blood cholesterol levels. The goal of this treatment is to prevent an impending heart attack or a stroke.
One of the ways to decrease your cholesterol is to be mindful of your diet or the foods that you eat. You need to be aware of your food intake so that you will be able to control it and decrease your bad cholesterol intake. For those who really have shooting cholesterol levels, their physicians may prescribe them with medications which can decrease the cholesterol levels.
People who have increased levels of cholesterol should stay away from red meat because consuming red meat will just increase the bad cholesterol in the body. It would be best to avoid eating preserved meat such as bacon and sausages because apparently, these contain numerous ingredients that would not only increase the cholesterol but also your BP. Read more
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