What you Should be Eating to Combat Cancer

In today's lifestyle, cancer causing carcinogens are everywhere. It is no surprise that the risk of cancer is growing daily. According to the American Cancer Society an estimated 1.6 million new cases of cancer are being diagnosed in 2014 alone. Hence forth, it is increasingly important to understand the foods that will help to combat cancer causing agents.

Eating more fibre-filled foods could reduce your risk of ovarian cancer

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The most talked about and the strongest evidence of cancer fighting foods point to the benefits of adding plant based foods to your diet such as vegetables, fruits, beans, whole grains and a variety of herbs. Laboratory tests administered by the American Institute for Cancer Research (AICR) demonstrate that many individual minerals and phytochemicals have an anti-cancer effect. Some of the most touted foods include: berries, turmeric and broccoli.

Berries are an easy and delicious addition to any diet. High in ellegic acid, a phytochemical that helps to prevent many various cancers from breast to bladder. The powerful antioxidant fruit is also chock full of vitamin C and fiber which is known to protect against cancer. Among the most talked about cancer fighting foods is turmeric. Extensive research by the Life Extension Foundation found that that turmeric targets 10 causative factors involved in cancer development. Chronic inflammation, DNA damage and disruption of cell signaling pathways are an example of these. Cruciferous vegetables such as broccoli have been known to halt the ability of cancer growth through a phytochemical called sulforaphane. Sulforaphane stimulates enzymes that detoxify cancer cells helping to prevent tumors.

Berries

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Diet and Nutrition Should be Stressed in Mental Health Care

There has been a growing awareness for decades that good nutrition is essential for mental health. However psychiatrists have not been emphasizing nutritional considerations into their treatment plans. The University of Melbourne reported on Jan. 28, 2015, that diet and nutrition are essential for mental health.

Nutrition for Mental Health

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Researchers have said evidence has been rapidly growing showing there are vital relationships between both diet quality and potential nutritional deficiencies and mental health. Leading academics now say that as with a range of medical conditions psychiatry and public health should now recognize and gladly accept diet and nutrition as primary determinants of mental health.

This study has been published in The Lancet Psychiatry. Lead author Dr Jerome Sarris says that amidst the complex determinants of mental health there has been emerging and compelling evidence for nutrition as a primary factor in the high prevalence and incidence of mental disorders. This clearly suggests that nutrition should be considered as important to psychiatry as it is to cardiology and other medical specialties.

It is unfortunately hard to imagine psychiatrists actually aggressively and successfully implementing nutritional considerations as a priority into their practices. As the Citizens Commission on Human Rights has effectively reported psychiatry is basically a destructive discipline which consistently causes far more harm than good.

In view of the fact that stigmatization created and enforced by the psychiatrists themselves generally leads to economic deprivation and starvation in their patients it would be a really challenging task for the psychiatrists to change gears and bring new doctors who emphasize good nutrition for mental health into their specialty. It doesn't seem likely this will happen, particularly in an era wherein the sadistic legalization of psychiatry has become trendy and very lucrative for the psychiatrists. However it's nice to dream.

Diet Mental Health Care

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Why you need to eat before a morning run

If you are a morning runner, it seems like all you need to do is jump in your clothes (unless you sleep in them), stretch and head out the door to hit the road for your daily sweat session.

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Should I Eat Breakfast Before An Early Morning Run

Think again.

Before you lace up your shoes, make sure you are fueling properly for the run that you have in front of you. While you were sleeping, you may have not been doing any activity -- but your body was busy. As a result, it depleted much of the energy in your system. In fact, researchers have found that your liver glycogen can drop as much as 50 percent while you sleep.

Liver glycogen serves as the main source of fuel for your body when you are running and when it's depleted, it can lead to you feeling exhausted -- impacting the quality of your run. This is why most marathon runners will tell you that the marathon isn't half over until you reach mile 20, which is when the body's muscles tend to run out of their glycogen stores.

The best way to fight this depletion comes from a quick bit of fuel in the morning before you head out for your run. For easy morning runs, all you need is about 100 calories of fuel, best served in some Gatorade or energy chews, like the PROBAR Bolt. Longer runs will require a bit more investment in your fueling strategy, and might require some carbs from a bagel or other food option.

However, finding the best fuel for your body and your running needs will take some time. As frustrating as it may be, this will often take place in a form of "trial and error," where you will have to see how your body reacts, while running, to the various fuel that you put into your body.

The Worst Foods to Eat Before Running

Either way, take a few extra seconds to grab some proper fuel before your next morning run. Your body will thank you.

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How long your lifestyle habits will keep you alive

Life expectancy has been increasing since as long as records have been kept. It also might interest you that women have continued to outlive men year after year. How come? What's the secret?

Actuarial research done by Northwestern Mutual yields some eye-opening news about life expectancy based on 13 factors that, if you are like me, will have you considering lifestyle adjustments because each of the 13 questions in the exam shows you at once how it may affect your longevity up or down. Don't know about you, but when I can move my life expectancy a considerable amount with a tiny adjustment that has been proven effective, I want to know because I'm going to do it.

13 Factors Of Lifestyle

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For instance, I am 70 and factoring in my weight and height with my age I can expect to live to 83.

But adding in the other 10 factors about my lifestyle and family history yields even more interesting results. What is neat about the test is the results are instantaneous. Mine are good but aside from having almost died in 2009 from Kidney Failure, from which I got very lucky having managed to get off Kidney Dialysis, I am planning to stay alive a long time and every little detail such as this Northwest Mutual test is, in my opinion, extremely worthwhile if it shows me anything that I don't already know and that I can painlessly implement into my lifestyle

I suggest everybody take this short test that may prove to be an eye-opener for you. I would not overlook it or sniff at it for its simplicity. I genuinely learned some things that I am going to implement into to my lifestyle and hope you do as well.

Surprise, surprise, surprise

My previous column mentioned the rather new supplement known as Bromelain. I became interested because I had suffered some truly brutal damage to my upper body and head. Lost my memory and had the most hideous bruising and discoloration of my face and skin ever in my life.

I lost my memory, which is scary stuff so be extra careful with head injury risks.

I actually looked like I was going to a KISS concert and my face made up accordingly. People who know me well could not recognize me because my face was so beat up and discolored.

I mention the above not to brag about almost being killed, but to get around to the following.

I started to heal extremely quickly and somebody at my gym asked if I had been taking Bromelain because she said she heard it works like a miracle on severe bruises and inflammation. So today I was reading about a Turmeric formula that is supposed to be really fantastic, and of all things it contains Bromelain. I already take it and have for some time, which made me at once think maybe I healed so quickly because I was taking the Bromelain which is present in the Turmeric formula shown here.

I'm going to write about Bromelain pretty soon and I hope you watch for it or search for it yourself because it just might be something to know about for bruises, inflammation, and injuries.

Speaking of searching

If you don't mind me offering a suggestion, if you don't already you should watch the CPR brush-up quickie video on this page once a week or thereabouts. It takes four minutes to watch and I promise you will feel happy with yourself if you ever get to save somebody's life.

Exercise & Diet is Best Habits in Keep Your Alive

Cinta Anda

Statements made by Thomas Amshay and found here and worldwide have not been endorsed by FDA. Consult with your health care team before beginning any supplement, exercise program, or treatment.

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Vitamin C helps prevents heart disease

Preventing heart disease may be as easy as eating an orange. New research form the University of Copenhagen shows that high level of vitamin C concentrations in the blood can reduce the risk of cardiovascular disease such as heart disease and stroke.(1) In fact the research shows that people with a high intake of fruits and vegetables have 15% lower risk of developing heart disease (1).

Vitamin C could help reduce heart disease 

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The researchers believe that the reason the vitamin C is promoting heart heath is because it helps “build connective tissue which supports and connect different tissue and organs in the body.”(1) They also believe that it is because vitamin C is antioxidant which prevents damage to the body.

In addition to improving cardiovascular health vitamin C helps with wound healing. It also stimulates bone, teeth and skin growth, and promotes healthy aging.

To get the most benefit from vitamin C it is recommended that people need to eat fruits and vegetable that are high in vitamin C and not just take a vitamin. It also recommend to eat the fresh fruits and vegetables soon after buying them, as they lose vitamin C after being stored for a long period of time. Also over cooking the fruits and vegetable can remove the vitamin C, so they should be steamed for only a short time.

Foods high in vitamin C

Ø  Bell pepper

Ø  Broccoli

Ø  Brussel sprouts

Ø  Cabbage

Ø  Cauliflower

Ø  Grapefruit

Ø  Guava

Ø  Kale

Ø  Kiwi

Ø  Mango

Ø  Oranges

Ø  Papaya

Ø  Potatoes

Ø  Strawberries

Ø  Spinach

Ø  tomatoes

Try this refreshing smoothing, to help get your daily dose of vitamin C

Fruit smoothie

Ingredients

        I.            6 ounces low fat plain yogurt

      II.            1 medium chopped mango

    III.            1 small banana

    IV.            ½ cup strawberries

      V.            ½ cup spinach

    VI.            ½ cup orange juice

  VII.            ½ cup fat-free milk

Directions

1)      Put yogurt, fruit and spinach in blender. Add juice and milk.

2)      Mix in the blender for about 30 seconds, or until mixture is smooth.

3)      If the smoothie is too thick, add juice or milk to desired consistency.

Other ways to promote heart health

In addition to making sure that you get plenty of vitamin C, it is important to eat a diet high in fiber. Foods high in fiber include whole grain rice, whole wheat pasta and high fiber cereals. Fiber plays an important role in lower LDL (bad) cholesterol in the body.

It also importance to choose lean protein (seafood, skinless poultry, dried beans, nuts, seed and tofu). Proteins that are high in saturated fat (red meat, bacon, sausage, whole milk, and cream) need to be limited because they can increase the risk for cardiovascular disease.

We should also limit our intake of salt. The first step to reducing your salt intake is to stop using a salt shaker at the table. We also need to avoid food high in salt, which include salty snack (chips, crackers, and pretzels), canned foods, cured or smoked meats and boxed foods (seasoned noodles or rice, stuffing mixes, macaroni and cheese).

Orange Juice And Oranges

In addition to eating right, exercise is a vital part of a healthy heart. It is recommended that adults get 30 min of exercise daily.

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Dental health is important too!

A healthy diet that includes exercise for at least 30 minutes every day is important, we all have heard that about a million times. But do you know that your mouth, especially your breath, can act as an early warning system for you about your health, in general? Bad breath can be a sign of poor health in the rest of your body.

Basic Dental Health

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Regular dental health checkups are important but may be difficult for some people due to cost or just finding a local dentist. It is recommended to have your teeth professionally cleaned twice a year to remove tartar, a byproduct of the bacteria and proteins in your mouth that mixes together with the food particles. This sticky mixture sits on your teeth creating dental plaque. This plaque hardens against the surfaces of your teeth and left untreated moves below the gum line where infections can occur and it may turn into gum disease, also known as gingivitis.

In the elderly population, many medications have side effects which can contribute to dental disease. Other common reasons for poor dental hygiene include loss of strength, coordination, and dementia. As my friend, a dental hygienist recommends, if able, chewing sugar free gum may offer a solution to this problem. The action of chewing gum, along with the saliva and chemicals in the gum, help to dissolve the extra sugars that sit on the teeth that cause tooth decay. She believes that it is easier and cheaper to add sugar-free gum, in a situation that is appropriate, when proper brushing is not available. Other situations where a visit to the dentist might not happen as often or at all, for example, are in nursing homes or other non-traditional housing. Whatever your habits are here is a few things to think about when it comes to your mouth and your health.

1) Sugary foods and beverages-the combinations of foods and frequency count when trying to keep your teeth healthy.

2) Brushing your teeth in the morning and before going to bed help remove sticky sweet foods that sit on your teeth

3) Snacking frequently of unhealthy, sugary treats without frequent tooth brushing, not only is poor nutrition, but offers constant fuel to feed the bacteria which leads to tooth decay

4) Brushing teeth and using dental floss are easy habits to learn to keep yourself healthy especially for children as well as adults

5) Drink water over sugary drinks and juices, buy sugar free or unsweetened food items and remember to eat good sources of calcium such as milk, broccoli and yogurt

Brushing Your Teeth

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Holiday stress and your heart

February is the month the American Heart Association chooses to highlight heart health for women with the "Go Red For Women" Campaign. But as it turns out the holidays, Thanksgiving through New Year's may trump that idea. Stress and heart attack go hand in hand and heart disease is the number one killer of women and so it is right to highlight this population. The holiday season is often a high stress time for families in general and women in particular. It is also true that the symptoms of heart attack for women are not the "Hollywood" image of crushing chest pain, so taking serious any out of the ordinary jaw or neck pain, indigestion or other related symptoms is important. I noticed we do not hear about heart health for men much anymore, although it is still a problem for them too. In my family, early heart attacks among men in their middle age still seem to occur, despite all the discussion and pleading by spouses and siblings to take better care of yourself.

Holiday Stress

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I recently lost my beloved brother and thirty years ago lost my father both at the age of 59 years due to heart attack. What did we know thirty years ago about men and heart attack and have we learned anything new? Last week my friend and I had a conversation at dinner where he , having lost both parents relatively early, has come to a personal belief that genetics rather than lifestyle choice will determine his fate. As a Registered Dietitian Nutritionist, I still believe that lifestyle choices might have some say in his longevity and looked at the research to prove my point. So before I concede to genetics domination, where there is no gain in following a healthy lifestyle, and by that I mean following a healthy diet and trying to, at least, getting in those ten thousand steps per day, I will share with you the information I have found.

1) Check you Blood Pressure- it matters and it needs to be controlled with medication for the rest of your life, even if elevated before, but normal after weight loss, if there is a family history. Think of it as an insurance policy but more importantly talk to your doctor.

2) Quit smoking-there is nothing healthy about it, period.

3) Normal blood sugar values-Diabetes is intimately related to heart health, so if you have been putting off getting your blood sugar checked, do it now!

4) Healthy body weight-the hardest thing to figure out. Television ads, long work hours, no family dinners, processed foods and high stress all contribute to an unhealthy diet. Unavailable fresh fruits and vegetables, and expensive healthy options do not make life easy for the average person to stay healthy in today's market.

5) Exercise-we have been hearing about it for over ten years counting your steps up to 10,000 per day. This has been one successful method for delaying poor health. Technology has bridged the gap to make doing this so easy there is no excuse not to anymore. Fit devices you wear on your clothes or shoes even the new smart phones have built in fit devices that give you reminders to get up and move when you have been sitting too long during the day. Above all try to get 150 minutes of exercise per week.

Holiday Heart Stress

6) Stress-we always seem to underestimate how stressful our lives our now. Everything is faster with less time to enjoy our lives in the present. Laugh therapy is turning out to be a positive thing to help bring down stress levels which brings down blood pressure and could perhaps save lives.

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Health Quickie Tip: Never choose large portion sizes

There is no denying the facts: we love to eat. We can quickly turn a night out at Olive Garden into a spontaneous feel-good mini-celebration. Reasons for this phenomenon can vary. Part of it is because we must find time to let loose from the daily stressors that make our heads swell. Another part of it is that eating is one of life’s greatest pleasures. We must eat to survive. If only we could be disciplined to eat smaller portions so that we could better manage our health.

Healthy Habits Easy Health Boosting

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Most people eat so much that they just don’t seem to know when to stop. This causes weight gain, among other chronic conditions that can be avoided with a little control. Recent data from the Centers for Disease Control and Prevention (CDC) is quite alarming. Over one-third (about 35%) of adults in the United States are obese. This percentage translates to nearly 79 million adults. Most experts predict these numbers may continue to increase steadily.

An excellent way to practice self-discipline when dieting is to take baby steps. Consider this foodie tip: when ordering meals for yourself, never select large portion sizes. Regardless of how hungry you think you are, you will consume more calories than you actually need. Unless you exercise 6 days a week or are training for an Ironman competition, the extra calories are unnecessary.

Selections at dining establishments do not have to be difficult. A recent visit to a Burger King restaurant revealed that the Whopper Jr contains approximately half the calories the traditional Whopper sandwich has. That’s roughly 300 vs. 650 calories. A simple switch just by choosing a substitution. Many restaurants are now posting calorie information so everyone can make smart dietary choices.

Perhaps the only time it is reasonable to order large portion sizes is when sharing meals with family and friends. This splits up the calorie count among everyone in the circle. Otherwise, try to steer clear of large portion sizes.

Healthy Fats

We can continue to go out to eat and thoroughly enjoy ourselves while scaling back on monstrous portion sizes. A little hard work usually pays off when you choose to put in the effort.

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The beneifts of nutrition and exercise as part of a lifestyle

The Academy of Nutrition and Dietetics theme for 2015 is “Bite into a healthy Lifestyle”

The goal of this theme is not just to get us think about health eating but to help us make life long lifestyle changes that will promote a healthy and happiness. The Academy of Nutrition and Dietetics goal is to encourage everyone to adopt healthy eating plans that are focused on eating fewer calories, making informed food choices and getting daily exercise. The benefits of a healthy lifestyle is more than just weight loss but it can also reduce the risk of chronic disease such as diabetes, heart disease and stroke. A healthy lifestyle can also improve energy and reduce depression.

Nutritious Food

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Healthy eating recommendations include

Ø  Choose whole grains such as whole grain breads and cereals, brown rice and whole wheat pasta. When reading the food label, foods that contain 5 grams (g) of fiber are “high in fiber” and foods that have 2.5g-4.9g are considered a “good source of fiber” If it the food has 2.5g or less it is a low source of fiber.

Ø  Make half of your meal fruits and vegetables. Not only are they low in fat and calories but they are high in fiber, vitamin and minerals. It is also important to eat a wide variety of fruits and vegetables

Ø  Switch to fat-free or low-fat milk, cheese and yogurt. This is a great way to cut the amount of fat but allows you to enjoy all the benefits of dairy.

Ø  Choose lean protein such as skinless poultry, fish, nuts, beans and eggs, most often

Ø  Cut back on salt by not using a salt shaker and by choosing the low sodium option of box and canned foods

Ø  Limit the intake of empty calories from added sugars such as soda, candy and baked goods

Ø  Monitor and reduce portion sizes

Ø  We also need to stay physically active. It is recommended that adults get 2 hours and 30 minutes of exercise each week. Start by be more active at least 10 minutes at a time. Remember that very minute counts

Get moving by

Ø  Take the stairs

Ø  Park in the furthest spot from the door when going to work or shopping

Ø  Play with your pets or kids

Ø  March or run in place during the commercials of your favorite TV show

Ø  Go for a walk during your breaks at work

Exercise and Nutrition Support Mental Health

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Bone Mass Upkeep Through Diet

Bone health is often overlooked until it’s nearly too late to treat, so it’s an important message for young adults and even children to understand how to prevent bone loss at an early age. Body structure, organ protection, and blood production are some of the vital functions that healthy bone facilitates. While bone loss tends to occur most rapidly in Caucasian, elderly women, it can and will affect everyone, although at different rates. Preventative measures include frequent strength training, a diet rich in calcium, vitamin D, and not over-indulging in smoking tobacco and drinking alcoholic beverages.

Strong bones with a Vegetarian diet

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Like every other cell in the body, bone cells are broken down and built back up for repair. As growing children, bone restructuring occurs at a more rapid rate than as adults. Bone depletion can happen when calcium and phosphate are leached from their stores and are used for other bodily functions that take precedence over bone storage. Hormones, diet, exercise, and drug therapy are all factors in the rate in which bone growth occurs, and to a certain extent they can be manipulated to encourage bone mass retention or depletion. Peak bone mass occurs at around age 30 for most adults, and it quickly decreases at menopause for women, with a lesser decline during the aging of men, although lessening amounts of testosterone in males contributes to lowered bone mass. The decrease of the hormone estrogen takes a toll on the female body during menopause and is a major contributor to the frail, brittle bones that often lead to fractures and osteoporosis if there is not an adequate amount of bone storage accumulated by the 30s.

While this is a troubling reality for many who already are experiencing bone loss and osteoporotic conditions, supplements are available to ease discomfort and pain, although bone cannot be created once it is depleted and at a rapid rate of loss. Vitamin D can be obtained in the diet or by the sun to increase the absorption rate of calcium, a mineral imperative to bone growth. The RDA of Vitamin D for adults aged 19-70 is 600IU/day, whereas it is increased to 800IU/day for adults older than 70. For adults aged 19-50 and men from 51-70 years of age the RDA of calcium is currently at 1000 mg/day and 1200 mg/day for women over 50 years old and men above 70 years old. Again, Vitamin D is crucial for adequate uptake of calcium, and being a fat-soluble vitamin, it is stored in fat cells and is best absorbed with meals including fat. Oily fish, nuts, egg yolks, and milk are great sources of Vitamin D, although supplementation is increasingly being recommended by physicians and dietitians, especially in areas with little sunlight. Soy products, almonds, dark leafy greens, and dairy products are fantastic sources of calcium and should be consumed daily.

Osteoporosis Diet & Nutrition

At a young age, bone growth can and should be encouraged with a healthy diet, plenty of sunlight, and regular exercise. Oftentimes, it takes a broken hip or surprise fall for one to realize their bones are quickly losing their vitality and that is simply too late to become concerned about bone protection.

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Nutrition & Health Facts about Callaloo - a Caribbean Super Food

Superfoods have now been gaining popularity since the threat of deadly diseases has made itself known to man once more. People are now trying to look for healthy ways and healthy food options to prevent the disease before it starts. One of these is the Carribean super food, Callaloo. The name may sound funny, but you’ll smile even more when you find out how great this food is.

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Callaloo Greens

What is Callaloo?

Callaloo is an edible green leafy plant that is native to Jamaica, Trinidad and Tobago and Haiti. It is used as a main ingredient in some spicy Carribean stews. It has been called different names depending on the region. In the Carribean, it is called “Malanga” while in other parts of the world, it may be called Chinese spinach, calalu or taro root.

Origin of Callaloo superfood

Callaloo is thought to have originated from Africa. It was widely used by African slaves to create a spicy stew made from its leaves and has been named Callaloo too. So Callaloo may either refer to the spicy Carribean stew or the leaves used to make the stew.

Nutrients in Callaloo herb

Ø  Callaloo is rich in Vitamin K, which helps with blood clotting.

Ø  It is also abundant in Vitamin C which boosts the immune system keeping diseases at bay.

Ø  It has Vitamin A to promote good eyesight and is a great antioxidant too.

Ø  It contains manganese, which promotes healthy skin, hair and bones.

Ø  Because of its magnesium content, it improves blood circulation and helps regulate sugar levels. It is also important for prevention of muscle spasms.

Ø  It is very rich in potassium which is an important electrolyte in the regulation of blood pressure and nerve and muscle communication. It plays an important role in the functioning of the kidneys, heart and other organs.

Health benefits of Callaloo

1.       Callaloo is a great source of protein like phenylalaline, methionine, lysine, cysteine, tryptophan, histidine and other amino acids. These are great in building, repairing and strengthening of the muscles. Often people drink Caribbean Callaloo Soup to stay healthy.

2.       It is also rich in dietary fiber for better bowel movement and prevent constipation.

3.       Callaloo is very rich in antioxidants that fights off free-radicals that causes harm to the body. It also helps strengthen the immune system and helps fight off infections and other diseases.

4.       It is very low in caloric content, so consumption of this may lead to weight loss.

5.       Rich in potassium, sodium and calcium for the normal functioning of the muscles and other organs in the body.

6.       It can prevent anemia, for it is rich in iron too.

Jamaican Callaloo

The callaloo is one of the best Superfoods out there that is worth a try. What could be more nutritious than a leaf who has vitamins and minerals, protein and fiber, all necessary for optimum health. You can try it out different ways and it will taste just as great. If you are not a big fan, just think of all the benefits you can get to a healthier you.

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Understanding the new cholesterol guidelines

In February of this year the federal Dietary Guidelines Advisory Committee released a preliminary document that proposed to change the current guidelines dietary cholesterol. The Committee has concluded that cholesterol is not a nutrient of concern for overconsumption.

As a registered dietitian I have receive a lot of question about how this changes the way we should be eating. One of the most common questions being what is the difference between foods with cholesterol and foods with saturated fat and how does this change my diet.

New Cholesterol Guidelines

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What is Cholesterol?

Cholesterol is made by body and circulates through the body in the blood stream. Cholesterol is also found in food from animal products. There are multiple types of cholesterol.

One type of cholesterol is Low-density lipoprotein (LDL) which known as the “bad” cholesterol. High amount of LDL cholesterol in the blood can lead to plaque formations in the arteries which can then cause heart attacks and stroke.

A second type of cholesterol is high-density lipoprotein (HDL) which is known as the “good” cholesterol. HDL takes LDL out of the arteries and protects the arteries from developing plaque

What is Saturated fat?

Saturated fat is the unhealthy fat that is found mainly in foods that come from animal and some plate sources such as cocoa butter, coconut and palm oil.

A diet high in saturated fats can increase the level of cholesterol in the blood and increased the risk of heart disease and stroke.

Why is it ok to eat eggs and shellfish but not red meat?

While eggs and shellfish do have cholesterol they are low in saturated fat. Whereas foods such as beef, bacon, sausage, whole milk, and cream are high in both cholesterol and saturated fat.

The proposed changes in the dietary guidelines are that dietary cholesterol does not need to be limited but it is still recommended to eat a diet low in saturated fats.

What can I do to lower my LDL “bad” cholesterol?

Increasing your intake of soluble fiber has been proven to reduce blood cholesterol levels. Soluble fiber is found in fruit, vegetables and whole grains. It is recommend that an adult eat three to four serving of fruits a day and three to five serving of vegetables a day. It also recommended to choose whole grains such as whole wheat bread, whole wheat past and brown rice most often.

The second way to help lower cholesterol is to maintain a healthy weight. It is important that we monitor portion sizes, avoid foods high in saturated fat and limit foods that provide empty calories (food high in calorie but provide no nutrition) such soda, candy and sweet.

Lastly it is important to exercise regularly. Adults should do aerobic exercise such as walking, running, biking, dancing and swimming, for 150 minutes (2 ½ hours) per week. In addition adults should do strength training such as lifting weights, resistant bands or calisthenics, two to three days a week.

About the New Cholesterol Guidelines

The take home message

While the guidelines are state that foods high in cholesterol do not to be limited in the diet it is still recommend to limit foods high in saturated fat.

It is always importance to eat a well-balanced diet of fruits, vegetables whole grain and lean proteins.

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