Are Low-Fat Diets Really A Good Idea?

Facts about low-fat diets

Keeping the cholesterol levels low or if your main goal is to lose weight, low-fat diets can help but it would still depend on the food intake and the kind of food taken as well as the kind of body you have. There are several meaning when you resort to a low fat meal. You need to consider if it is definitely fat free, or basically just a low fat one or could be just reduced or even light. You need to be familiar of what it is exactly you want and what you want to happen to your body.

Below are some of the thing that are essential for you to be familiar with:

  • Fat free
  • Low fat
  • Reduced fat
  • Light

Fat free

When you say fat free, you have to ensure that the serving should only be .5 gram of fat per serving. Anything that exceeds will not be considered fat free anymore and would defeat the purpose of it being fat free.

Low fat

3 grams of fat per serving should be the standard for low fat food. If this goes over, then this goes to the next category.

Reduced fat

For reduced fat, it must have less than 25% fat per serving. Basically, there is still fat in the food, only not the usual amount that the normal ones have.

Light

Light food are considered this only if it has 50% of fat per serving or less. Once it goes over, it is now considered as a normal fatty food.

The disadvantage of eating fat free food is you miss the beauty of the taste of the food. Why? Simply because fat free is also taste free. You will not enjoy every moment of the food you are chewing mostly because it is fat free.

The best way to actually lose weight is to eat in moderation. Self-control, discipline and exercise. No matter how you try to starve yourself and deprive yourself from all the fat free food you are taking, if you lack exercise, keep in mind that it will still be difficult to lose weight. You may lose a little but gain really fast once you start eating those luscious chocolates again. You would become a yo-yo as they call it because of the wrong type of diet taken.

So if I were you, start hitting the gym and eating right!

Signs Of Heart Attack Every Adult Should Know

Here are the very obvious reasons why a heart attack is very dangerous

  • Once you encounter a heart attack for the very first time, the next time you experience it, you may not live
  • Heart attacks are very prone to making a person paralyzed for the rest of his life
  • Strokes are also considered results of a heart attack

What is this a very deadly disease?

Myocardial infarction – this is what a heart attack is. This happens when a muscle in the heart is not getting the amount of blood it should be. The more time you are getting less blood flow in that certain muscle, the worse the attack gets which may even led to death if not attended to right away.

The symptoms everyone must know

  • You will be feeling discomfort mostly as well as chest pain. Usually, the discomfort is in the centre or the left part of the heart. It would feel like a squeeze, a pressure or just intense pain,
  • Fainting – this is very normal when you are about to experience myocardial infarction. You will also notice that you are feeling light headed or weak.
  • You will also feel unusually heavy pain on your jaw, back and/ or neck area.
  • Shoulders and arms – you will also feel pain or discomfort on both. It would be as if they would be heavier than usual.
  • Also, along with this is the shortness of breath. It can happen before the chest pains or during the chest pains.

The moment you start feeling of the above, call 911 or emergency immediately. The above are very clear symptoms and would later on lead you to having myocardial infarction. You may want to be vigilant especially during these times and make sure you plan possible ways in being able to contact people right away.

If you have experienced this or prone to experiencing this, you can start setting up speed dials on your phone to your loved ones. That way, even the last second of your consciousness, you would be able to at least send them a text message or give them a ring as a warning. It is always better to be guarded especially with this kind of incident, you would not want to be left with no choice and just die in the middle of the road. Still, the best option is to start getting fit and healthy the earliest chance you get.

Don’t Wait until You’re Sick to Think about Great Health Care

Nowadays, our health has taken on more importance than ever. Hospitals are full, medicines are running out and health professionals are exhausted – all due to the pandemic. This is a wakeup call for everyone to take health seriously. One of the best preparations to make is assure a great partnership with a health care provider.

No one should wait until a sickness arrives or when medical bills are piling up out of nowhere to begin prioritizing one’s health. So before anything unfortunate happens, prepare. Have a clear and open communication with a provider. Be able to have a background of your health and its providers before. When disclosing information to a provider, include the non prescribed treatments like home remedies, herbal treatments or even acupuncture. Be open to all the medications being taken. Herbs, vitamins, and supplements should also be included in the list to be disclosed to the provider. It is also better to be telling the provider any spiritual or cultural needs that may affect their services in the future. Allergies and any bad reactions to medicine should also be noted so that the provider is already aware of in advance.

Questions to Ask Your Provider

Anything that a client is unsure of, or has doubts over something, their provider must be well aware of it. So it would be best to choose a provider that is easy to communicate with. The following questions will be useful in order to have a great health care:

  • When will the results of any treatment or test be released? How will the process be?
  • What are all the treatment choices available?
  • Are there any treatment risks?
  • What changes should be practiced in a lifestyle in order to be healthier provided it may be a case to case basis?
  • Can a second opinion be requested especially in unsure situations of what treatment to choose?

It would also be best to have a close friend or a family member to a client’s partner in care. It is notable to have someone that can help and speak up to get things done. They can be the ones to ask questions and take important notes for the client. They must also be well aware of the location of all of the client’s medical records and know all the medicines being taken and where to find them at home. A partner in care should also be present with the client during treatments and exams in the hospital.

Five Ways to Ensure Your Heart Health

Health is the most important investment any person can make. Everything will be lost once a person’s health deteriorates, including their financial assets. And the biggest killer nowadays is heart diseases.

Lifestyle Change for the Heart

A large percentage of the population currently struggles with heart issues. So to ensure a healthier lifestyle, the following are ways to ensure heart health:

  • Reduce salt, sugar and saturated fat intake – if a person has a high daily intake of salt, sugar and saturated fat, blood pressure is likely to be high too. Weight gain is also an easy way to find out if a person is exceeding the recommended intake. The recommended maximum intake of salt on a daily basis is to limit it to 6g for adults and about 3g for children. It can be easily reduced by avoiding salt at all and lessening its use while cooking. Avoid unhealthy sugary foods. Eat less also of butter, margarine, ghee, dairy fats, and fatty meats. Make the switch to low fat dairy foods and semi skimmed milk. Instead also of frying, choose to grill or steam meats. Be mindful of processed foods, avoid them if possible.
  • Fill up meals with fruits and vegetables. To increase potassium in a diet, it is recommended to consume at least five portions of fruits and vegetables a day. By increasing potassium, blood pressure is lowered. The vitamins, fiber and minerals found in these foods will maintain a good heart health in a person by lowering cholesterol.  
  • Eat more fish – Fish is also the better option than pork meat. Sardines, pilchards, salmon, mackerel and fresh tuna which are high in omega-3 fatty acids will greatly help in the lowering of cholesterol levels. Spinach, walnuts, wheat germ, flaxseed, canola oil, soya and pumpkin seeds are great sources of omega-3 also.
  • Reduce alcohol intake – alcohol increases blood pressure and causes abnormal heart rhythms. It can also damage the heart muscle. If unavoidable, just drink moderately. A recommendation to be considered is having three to four units of alcohol per day for men and two to three for women.
  • Quit smoking – cardiovascular diseases usually stem from smoking. People who smoke are twice as likely to experience a heart attack as those who don’t smoke. Smoking will result to damaging the lining of the arteries and reduced amount of oxygen in the blood, thus high blood pressure. Get professional help if smoking will be a hard vice to let go of.

Most Important Foods for a Health Diet: Don’t Forget the Nuts

With all the trends happening right now to have a healthy diet, people are getting a little bit confused. But diet generally varies from person to person. A lot of person have been thinking about what really is the ideal diet, then try their hardest to stick to it, only to find out there is still a better way to do it. If one would be willing to go on a diet, professionals can be of help to look at the health history, current diet and BMI of a person first before recommending a change in diet plans. Getting healthier is usually connected to having a healthy weight. Because of all the fast foods available and instant meals out there, people are consuming calories more than the amount being burned. It would be best to consider living a healthier lifestyle and just be mindful of not overtaking salt, sugar and fats. On top of the list of healthy foods are fruits and vegetables. But something that is easily forgotten is the nuts.

A Closer Look at Nuts and the Benefits They Give Out

A lot of nuts, a lot of different benefits people can take advantage of. For example, almonds are a good source of vitamin E. peanuts and hazelnuts is also a great source of folate. Walnuts are also a great choice to have a healthy diet of antioxidants and a high level of alpha-linolenic acid (ALA) which is a form on omega-3 fatty acid. For fiber, magnesium, calcium, zinc and potassium, these can all be found in pecans. Not only are nuts delicious, but they are offering various benefits. Nuts are also high in fiber, rich in protein and the best plant source for monounsaturated and polyunsaturated fats.

Nuts are also often added to a dish to increase flavor but it is also ideal to do so because of its low saturated fat content. Though nuts are generally healthy, it is still a high calorie snack. An ounce of nuts carries around 160 to 200 calories.

It is then suggested to make nuts an alternative to foods with high saturated fat, limiting its daily consumption to about 1 to 2 ounces. Add nuts when eating baked apples, oatmeal, salads, or dried fruits. Like everything else, it is still better to take it in moderation. Too much of anything is bad, as they say. And nuts are no different especially if a well balanced diet is what a person is aiming for.

When To See A Heart Specialist For A Stress Test

Cardiac Stress Test

Like a watch, our hearts tick when the battery’s new and eventually the ticking dies out depending on what’s left in the battery. We would never know if our heart is working perfectly based on our age and based on our lifestyle so it’s best that a stress test is done once in a while. Once you are able to do this, you will be prepared on what to do next, you will have a heads up of what you may be facing in the future temporarily or even something permanent. We would never wish ill but it is always best to be ready.

What is a stress test?

Performing this test is easy but it will only be accurate with a doctor or a medical practitioner taking note of it. Usually, you will be asked to walk on a thread mill which would make your heart progress faster and harder and you will be checked based on the discomfort you may be feeling. The test result is not always certain but most doctors still believe that it can still help prevention on anything that may occur.

The results usually show two things:

  • Normal
  • Abnormal

If it is normal, it would mean that you do not have any coronary diseases or problems. No arteries are blocked and veins are okay. You may have a heart attack but this would not happen soon enough. The doctor would usually proceed with other tests that may be a risk factor or concern.

If it is abnormal, then you have a 70% chance of having a coronary disease or a bigger change of having a blockage. But do not panic as this could be a false negative however, it still always best to be cautious. Similar to having a normal result, the doctor may still need to ask you to perform series of tests.

We would never know what can happen or what is going to happen so it is always best to be cautious. At an early age, you may want to watch the food you eat and probably do some regular exercises. It might be very late if we decide to do this later in life as we always say it, prevention is always better than cure. That being said, taking this test regularly will be very helpful for you.

The Best Fruits To Include In Your Diet

Fruits are always helpful in your diet. It’s difficult to list the “best” ones, since most them help in many different ways. Each fruit provides different benefits, so it depend on what your health needs are to make a firm statement about the ones that would be best in your diet.

There are so many healthy fruits to choose from and include in your diet. Below are just some of the few:

  • Apples and pears
  • Citrus
  • Stone fruit
  • Tropical and exotic
  • Berries
  • Melons
  • Tomatoes and avocados

Apples and pears

There are very healthy fruits that can has vitamin C and K, fiber and potassium. It also has vitamin A, E, B1, B2, and B6. How awesome is the adage an apple a day keeps the doctor away, then?

Citrus

Citrus are composed of oranges, grapefruit, mandarins and limes. They are full of vitamin C and could help you boost your immune system. Vitamin C is a water soluble vitamin and plays a role in the formation of collagen and helping us get rid of any bacteria or virus that may get into our body.

Stone fruit

Peaches and plums are the most common. We also have cherries, nectarines, apricots, mangoes and lychees. These are called stone fruits as they are encased in an external fleshy covering with a stone like feature in the centre.

Tropical and exotic

We have ten very special and exotic fruits. We have the rambutan, durian, African cucumber, ackee, buddha’s hand, monstera deliciosa, chayote, cherimoya, salak and dragon fruit.

Berries

Berries are pulpy and small fruits and are of course, edible. They are typically juicy, tasty and colored. They would normally taste sweet or sour and would leave a little smile on your face after popping them.

Melons

Obviously, watermelons and melons belong here. Melons are part of the Cucurbitaceae family. They are sweet, edible and definitely tasty! Melons consist more of water which also explains why melons are awesome choices when it comes to engaging more fibre in our body and losing weight!

Tomatoes and avocados

Apparently, tomatoes and avocados are considered fruits. This is also true to eggplants, cucumbers, green peppers, zucchini and butternut squash. Yes! Who would have thought there are fruits, right? I would not have thought so myself to be honest.

This is how fruits help you in your diet. Do not hesitate to mix and match daily and always spare one fruit for the beautiful tummy everyday