Cholesterol and Fat

Posted on June 27, 2014 by john in Health risks of obesity, Weight loss and diet plans

What is cholesterol?

Cholesterol is a fat that comes from animal products. Your body makes cholesterol, but you also get cholesterol from the foods you eat. All animal foods contain cholesterol. Some examples of foods that contain cholesterol are:

Yolk
Carnes
milk products
Organs (such as liver)
butter
Too much cholesterol in your body can cause heart problems in the future.

Remember: Only animal foods contain cholesterol.

What is fat?

The fat is important for our bodies, since it is used to convey some vitamins. Fat adds flavor to meals (which is why foods that are high in fat taste good). Fat also gives a feeling of satiety (when we eat foods high in fat, we will feel full for an extended period of time, because fat takes longer to digest).

Where is the fat?

Fat is found in a variety of foods such as dairy products, meats, sauces and desserts. Some foods are especially fat, such as butter, margarine, and oils. Other foods are a combination of fat, protein and carbohydrates, such as burgers, cheese, crackers, and pizza. You can easily see the fat in some foods, such as fat around the meat or butter on bread. However, 75% of the fat in food is hidden.You eat it but you can not see it! You can not see it because fat is part of the food or added during the preparation or cooking. To lower the fat in your diet, you first need to know where to find it.

Why is it unhealthy to eat high fat?

It is important to know how much fat in the foods you eat. Although fat is important, you only need small amounts for good health. Also you should know about fat that you or your family added to food when cooking. Fat adds calories. Excess calories means that gain weight. Fat also increases blood cholesterol. Cholesterol can increase your risk for future heart problems.

How much fat do we need?

The American Heart Association and the American Dietetic Association recommends that 30% of the calories we eat come from fat. For example, if you need 2,200 calories per day, 660 calories should come from fat (73 g fat, and 1 gram of fat = 9 calories). Total fat that you should eat for a day includes the fat in food and fat used in the preparation of meals. It makes no sense being contanto each gram of fat we eat but we have a general understanding of our food.

Certain types of fat increase cholesterol levels. For that reason is that we care about fat. One of the most important things you should do to maintain good cholesterol levels is lower consumption of fat in your diet, especially animal fat.

Are there different types of fat?

The two types of fat are animal fat and vegetable fat. You must download both in your diet, but especially animal fat. Animal fat increases cholesterol levels than vegetable fat.

The vegetable fats are usually liquid at room temperature. Some examples are:

canola oil
Olive oil
Corn oil
Peanut oil
Safflower
Salad dressing
mayonnaise

The animal fats are usually solid at room temperature. Some examples are:

butter
Fat from meats
Chicken Skin
bacon

Saturated, polyunsaturated and monounsaturated fats affect cholesterol levels in different ways. Vegetable fats can be saturated, monounsaturated or polyunsaturated. Cotejes is important that the type of fat you’re using to cook.

Saturated Fat: Is that more increases cholesterol levels. This type of fat is usually solid at room temperature. Some examples are:

Coconut oil
Palm oil
butter
butter
Animal fat (tallow, lard, and bacon grease)
Chicken Fat

Also the fat in whole milk, cheese, yogurt and cream regularly.

Polyunsaturated fat: It is usually liquid at room temperature. This type of fat helps lower total cholesterol, both good and bad cholesterol. Some examples are:

Corn oil
Safflower
Soybean oil
Cottonseed oil
Walnut oil
Sesame oil

Monounsaturated fat: This type of fat is believed to lower “bad” cholesterol while maintaining levels of “good” cholesterol. Some examples are:

Canola
Olive oil
Peanut oil
nuts

The polyunsaturated and monounsaturated fats are appropriate and can be used sparingly.

The best alternative is monounsaturated fat.

Message: Use vegetable oil instead of animal fat; monounsaturated fat instead of saturated fat. The vegetable fats do not affect cholesterol levels as much as animal fats. When you use some kind of fat, vegetable fat is a better alternative to animal fat but not too fat even use vegetable fat.

What are trans fatty acids?

Trans fatty acids are made ​​during the process of hydrogenation of the oils to make margarine or shortening. The hydrogenation process increases the duration of the product in the container and provides stability to the flavor. Trans fatty acids are found in:

shortening
some margarines
Crackers
Sugar Cookies
Food for snack

There are some studies report an increase in the levels of LDL (bad cholesterol) and decreased HDL (good cholesterol) when fatty acids are consumed. The debate over how much amount of trans fatty acids should be consumed people continues. No official dietary guidelines on trans fatty acids. There is little evidence that one should eat less of certain foods because they contain trans fatty acids.

Let’s talk about what foods you choose to lower the amount of fat in your diet.

Dairy products:

Milk: Use 1% milk, low fat or nonfat milk instead of milk fat.
Cheese: Eat cheese with less than 4 grams of fat per 1 oz.

meats:

Red meat: Limit your consumption of red meat to 2-3 servings of 2-3 ounces per week.
Chicken: Eat chicken without the skin.
Turkey: The brands of ground turkey with less fat are: Perdue, Carolina, Cuddy.
Cold cuts: Buying cold cuts with less than 1 gram of fat per ounce.
Fish: Fish is a very good alternative as it contains a different fat called omega 3 fatty acid This type of fat helps prevent platelets to clump or stick to the artery walls causing blockages.. You should eat at least 4 servings (4-6 ounces per serving) per week. Use tuna in water instead of oil. If you mix the tuna with mayonnaise, you use low-fat mayonnaise or fat. Grilling, baking or boiled fish instead of fry.

The most important point is to lower the total amount of fat you consume. All animal fats contain cholesterol, unless the fat is removed (for example foods like nonfat cream cheese and nonfat milk). For that reason you should lower the amount of animal food you consume, because the solid fats and cholesterol can increase your risk of future heart problems develop.

Grains Group:

Beans are usually low in fat, but the amount of fat in them depends on how you prepare and how much fat is added.

Examples: Macaroni and cheese (can be high in fat if you use regular milk and margarine or butter): A way to lose fat in macaroni and cheese is to prepare milk nonfat margarine.

A baked potato has 160 calories, while the same baked potato with margarine, sour cream and bacon bits contains 338 calories.

A baked potato has 0 grams of fat, while the same amount of chips have 17 grams of fat.

Avoid frying, add less cantiidad olive oil, and measures the amount of fat that you add to food. You need to be a good cook and measure all the ingredients that you add to food. You should not interpret the measurements of the ingredients just by looking food, you will not be sufficiently accurate.

Fruits and vegetables:

Most fruits and vegetables have almost no fat. You should prepare all the vegetables and fruits without added fat or sauces. Use avocado and coconut very sparingly in small amounts as these 2 have high fat content.

Tags:

You need to always read the label to compare the amount of fat in different foods. When you read the label, compares the percent of calories coming from fat. If that percentage is more than 20%, the food should be eaten in small amounts. If cotejas label oil, percent of calories from fat is 100%. Does that mean we can never eat oil? NO. It means that we use the least amount of oil. You should not try to avoid foods high in fat and treat low-fat alternatives.

Just because the label says the word “light” (“light”), this word does not mean that the product is sufficiently low in fat (less than 20% of calories from fat). Be sure to read the label to compare the percent of calories coming from fat.

The message is as follows:

Choose foods low in fat and cholesterol. Lowers total consumption of animal fats and vegetable.
When you eat fat, eat fat is of vegetable origin and monounsaturated fat instead of saturated fat from animal origin.
Look at the food preparation (handle on the grill, baked, steamed, boiled, instead of frying).
Look at your food portions.
Make wise choices in your diet.

also:

Eat small amounts of meat (about 3 ounces per sevice, 2-3 times per week)
Choose products low fat milk
Avoid fried foods
If you are using oil, try canola or olive oil
Other things you can do to increase your health:

If you smoke, stop smoking
If you need to lose weight, make a plan and try to lose at least some weight (Talk to your health care provider and nutritionist before making any changes in your eating pattern)
Do some type of physical activity or exercise

Obesity in children : what are the health risks

Posted on June 23, 2014 by john in Daily health tips for kids, Health risks of obesity

The weight in childhood, especially during puberty and adolescence-determined body size will have a person during his adult life. A specialist explains to Infobae.

Overweight and obesity in children and adolescents, both in our country and throughout the Western world, has become an epidemic in recent years. According to the World Health Organization, Argentina has the highest rate of childhood obesity in children under 5 years, with a prevalence rate of 7.3%. According to a survey conducted in 2012 by the Ministry of Health of the Nation, 1 in 3 adolescents between 13 and 15 years are overweight or obese.

The weight in childhood, especially during puberty and adolescence, determines the weight that a person during his adult life. The excess is associated with heart disease, such as hypertension, dyslipidemia and stroke, diabetes, respiratory problems such as sleep apnea and other diseases such as psychosocial.

It is essential that all children are screened by their pediatrician. The diagnosis of obesity must be performed by your doctor taking into account the ratio between weight and height, which is done through the Body Mass Index (BMI, or BMI for its acronym in English). For that, pediatricians and specialists have tables to assess what degree of overweight, if diagnosed, presented each child.

In cases of childhood obesity, 95% are due to external factors, ie that are not secondary to other disease or syndrome. Exogenous obesity has both environmental causes - that is dependent on eating habits and physical inactivity-such as genetic causes. In approximately 60-70% of cases of childhood obesity, family history are obese.

From the cultural point of view, there are several factors that facilitate the development of overweight in everyday life. It is essential to act on the feeding habits of children from early on, as these are the habits that will lead a healthy adulthood.

Children and adolescents are exposed to numerous situations in which you carry adequate food difficult. Such is the case of recess at school, going out or birthdays. On these occasions can be almost impossible to completely forbid them to eat the food served.

The key in these cases is to emphasize that there are healthier than other foods, and they are not as healthy as sweets or snacks, it is preferable to consume them only in certain special situations, not every day. For example, if a birthday can choose to eat some things like chips or a piece of cake, but the usual power house try to serve bread, toast or cereal instead of stuffed cookies.

After a certain age, children begin to spend more and more time away from home and adolescents may have numerous extracurricular activities, so take food from home or buy elsewhere. It is important in these cases to ensure that the food is healthy, nutritious and of course to remain rich. It is advisable to include in the lunch box foods from all groups of the food pyramid in the right proportion, ie more protein (meat and dairy), carbohydrates (such as pasta, vegetables and fruits) and avoid foods high in sugar as fat potato chips or some frozen foods. Some meats could be healthy vegetable pies, salads with chicken, tuna or rice and fruit for dessert or as a snack.

Keep in mind that, for kids to choose healthy foods away from home, they have chosen and eating them within it. It is at this point that both parents and pediatricians and specialists, we can help.

It is essential to prevent obesity from an early age, both through acquiring healthy eating habits, and promoting physical activity.

3 low risk of overweight and obesity

Posted on June 23, 2014 by john in Health risks of obesity

When referring to diseases associated with poor diet is a direct parallel with the aesthetic set, and ignores the risks they lead directly to an individual’s health. One example is the issue of overweight and obesity, always linked with the physical picture of the person and their problems of social integration as prevailing facts.

But this is only a fraction of which can result in the body of a subject being overweight. Obesity is one of the most difficult diseases to reverse, and predisposes the individual who suffers in a major risk group in terms of heart disease, blood and bones. Did you ever think you got to take care how much the health of your body?

Cardiac risk

Obesity is mainly caused by poor eating habits and acquire a sedentary life, away from physical activity. This whole thing makes your body suffer by being overweight and not being prepared to deal with different situations.

One of them is closely related to the excessive deposition of plaque in the coronary arteries, which are responsible for carrying blood to the heart. This may result in heart failure and, in many cases, a heart attack.

Blood problems

All the nutrients we eat to feed are transported throughout the body via the blood. Being overweight, our bodies can not properly fulfill all its functions and increases the risk that suffer abnormal levels of blood fats, especially triglycerides and LDL cholesterol in malignancy.

Another blood diseases linked to obesity is type 2 diabetes, which occurs when the body can not use the insulin produced by himself to fulfill its basic functions, which lets in a lot of blood glucose. Also, high blood pressure or hypertension, caused by an inefficient pumping of blood by the heart, is linked to overweight.

Osteoarthritis

All organisms have a limited rate of structural growth. This limit is calculated using the Body Mass Index, which regulates weight should a person according to his stature. When there is overweight, your bone structure must withstand extra pressure wearing joint tissues, mainly your knees, hips and lower part of your back, causing severe pain and risks of immobility.

The Dangers of Obesity

Posted on June 23, 2014 by john in Health risks of obesity

The pre-obesity may not cause many significant problems; however, once you have a few extra kilos, can develop symptoms that affect daily life.

Among the problems that a person with pre-obesity may face on a day to day are:

Shortness of breath.
Increased sweating.
Snoring.
Difficulty sleeping.
Inability to cope with sudden physical activity.
Feeling very tired all day.
Back and joint pains.

You are complications may be only the beginning of other more serious conditions.

Including hypertension (high blood pressure); type 2 diabetes; skeletal muscle problems; liver, kidney and gastrointestinal diseases; high cholesterol, heart disease and cardiovascular diseases such as stroke, etc..

The FAO notes that approximately 32 percent of Mexicans in obese adults. It is estimated that in the world are more than 1400 billion adults are overweight and 500 million are obese. Childhood obesity has become a serious health problem in the XXI century. It is estimated that by 2010 the world had 42 million overweight children; Mexico is the fourth most children who are obese.

Furthermore, it has been observed that obesity is a risk factor for certain cancers, including breast, endometrial, colon, kidney, and esophagus. Also, in women, the risk of complications during pregnancy, such as gestational diabetes or preeclampsia.

Obesity is also a factor in problems related to mental and emotional health, as sufferers may have low self-esteem, loneliness, isolation, relationship problems and depression.

Finally, obesity is considered a risk factor for metabolic syndrome, which increases the risk of coronary artery disease, stroke and type 2 diabetes, this syndrome occurs when a set of risk factors converge between them.:

Central obesity or extra weight around the middle and upper body.
Insulin resistance, it is used by the body inefficiently.
Age.
Genetic factors.
Hormonal changes.
Life sendentaria and lack of exercise.

The 2 Super Fat Burning Abdominal Exercises

Posted on June 19, 2014 by john in Health risks of obesity

Have you tried various Exercises To Burn Belly Fat and still do not get down that uncomfortable belly fat?

Envy to see others with a flat stomach, while you have tried everything and do not get puts you more and more sad.

Well if it’s so do not worry because after you practice the Fat Burning Abdominal Exercises that teach you then going to get that firmey Stomach Plano whereby always sighed.

The problem is that most people who try to lose abdominal fat is unknown if the Right Exercises burn fat, no matter how long we practice if you do not perform the specific exercises your efforts to burn abdominal fat will be worth.
2 Super Exercises To Burn Belly Fat Quickly

Before performing these exercises must be sure to have decreased your body fat percentage to achieve this should practice aerobic physical activity or cardiovascular exercise in addition to combining with a proper diet to your energy expenditure.

Once you have managed to reduce fat deposits in your abdomen, the development of the abdominal muscles is essential to achieve an amazing body.

Exercises To Burn Fat Quickly IsometricExercise # 1

This is an isometric exercise in which you must try to maintain a position for as long as possible.

Lying supports your forearms and the balls of your feet on the ground, your body will be separated from the floor, forming a continued between the shoulders and your heels, it is essential that the pelvis is maintained in a neutral position, ie, without raising or lowering the buttocks.

You’ll have to get your abs to try to maintain posture, to achieve a beneficial effect, you must contract them with great force, reaching fatigue.

Repeat this exercise twice and try to hold the pose for as long as possible, with the passage of time increases the duration

Abdominal exercises to remove fat-Shrink Crunch Exercise # 2

This abdominal exercise known as shrinkage or crunch is one of the best exercises to remove belly fat is done like this:

Back on the floor, hands placed behind your head with elbows and separate legs elevated to 90 °, if you wish, you can place your feet on a bench.

Raise your trunk flexing, ie, contracting the muscles of the abdomen, while your knees are slightly closer to the middle of your body, the lumbar area of ​​the back should not get off the ground in no time.

Breathe to the rhythm of the movement, exhale as you raise the trunk and inhale when lowering; perform this same exercise, placing your feet on a bench, to increase the intensity of work you can use a dumbbell behind your head and holding it with both hands.

You can also practice some of these simple exercises to burn belly fat and if you want permanent results you must keep your body in physical activity.

Walks: The walks will help you reduce your belly fat quickly, your routines includes the transit routes that take a few minutes.

Up and down the stairs: Avoid using the elevator and takes the stairs in public buildings, shopping centers and even your home for exercise.

Fat Burning Exercises For the belly Dance: Dancing is great fun and is also ideal for weight loss, burn calories and lose weight while having fun exercising.

obesity

Posted on June 17, 2014 by john in Health risks of obesity

A detailed explanation of obesity, with its origins, the most common causes and ways to prevent it likely is presented. Concern now is affecting more and more children are also exposed population.

Obesity, a disease that currently has now become a public health problem, is a chronic disease whose origin is due to multiple factors and is characterized by excessive accumulation of fat or general hypertrophy of adipose tissue in the body.

This means that obesity occurs when the natural energy reserve of humans and other mammals, stored as body fat increases to a point where it is associated with many complications such as certain health conditions or diseases and increased mortality.

WHO, World Health Organization defines obesity as when the body mass index or BMI is a calculation of height and weight of the individual, is equal to or greater than 30 kg / m². It is also considered a sign of obesity increased abdominal circumference greater than or equal to 102 cm and greater than or equal to 88 cm women men.

Obesity is one of metabolic syndrome remains a known risk factor, that is predisposed to various diseases, particularly cardiovascular diseases, type 2 diabetes, sleep apnea, stroke, osteoarthritis, as well as some forms of cancer, dermatological disorders and gastrointestinal.

Although obesity is an individual clinical condition has become a serious public health problem that is increasing and WHO considers “Obesity has reached epidemic proportions worldwide and killed each year at least 2.6 million of people because of obesity or overweight. Though previously thought confined to high-income countries, today obesity problem is also prevalent in countries of low and middle incomes. ”

At present, this disease has surpassed estimates and darkest predictions were made a couple of years ago when some doctors predicted about the dangers of a type of food based on what is known as junk food, so Today, obesity affects not only the adults but also children with high mortality rates.

But not only poor diet is associated with obesity problems in children, but also the sedentary lifestyle that has many hours watching television and now for some years, at the computer, without the children have sufficient Physical activity, necessary for growth.