Xplicit Lyric™
10-30-07, 11:43 AM
I read this in a pamphlet that my company distributes every month. This is the diet that I follow and I thought others might benefit from this info.
Everyone can benefit from eating a healthy diet rich in fruits, vegetables, whole grains, low-fat milk, lean meats, and fish, and low in saturated and trans fats, cholesterol, salt, and added sugars.
However, if you have a family history of a chronic condition, you can gain added protective benefits by personalizing your diet to prevent specific diseases.
Following are three major health concerns and key food tactics to help stack the dietary deck in your favor.
HALT HEART DISEASE
What you eat and how you prepare food can strongly affect your heart disease risk. The following food prescriptions can help reduce your risk:
Use olive or canola oil. These plant oils contain heart-healthy monounsaturated fat, which can reduce blood cholesterol when used instead of saturated and trans fats, such as butter, vegetable shortening, lard, and partially hydrogenated oil.
Avoid both saturated and trans fats, which mimic saturated fat in the body and raise "bad" LDL cholesterol more than anything else in your diet.
Eat fish twice a week. Fish, especially cold-water fish such as salmon, albacore tuna, mackerel, and herring, are rich sources of omega-3 fatty acids, which help reduce the rate of plaque buildup, decrease triglycerides, and reduce blood pressure.
DEFEAT DIABETES
If diabetes runs in your family or you've been diagnosed with pre-diabetes, take action now by losing weight if you need to.
The quality of your diet can influence your risk for diabetes, too. To help maintain healthy blood sugar levels, try these strategies:
Seek out soluble fiber. Soluble fiber is effective in stabilizing blood glucose and insulin levels. Food high in soluble fiber include oatmeal, beans, peas, lentils, apples, bananas, strawberries, brown rice, and whole-grain bread and cereal.
Avoid highly processed foods. Food made from refined starches and added sugar--doughnuts, chips, cookies, cakes, pastries, crackers, white bread, and granola bars--raise blood sugar.
COMBAT CANCER
If cancer runs in your family, a healthy plant-based diet, which emphasizes brightly colored fruits and vegetables, is your best bet for warding off this killer. But your strategies can be even more specific, depending on the type of cancer you're targeting.
If colon cancer is your main concern:
Eat plenty of low-fat or nonfat diary products.
Consume plent of whole grains.
Whole-wheat bread and bran cereals are good sources of insoluble fiber, the kind that speeds waste through the digestive tract.
Finally, eat reasonable portions. Even too much good food can cause weight gain, which can hurt your heart and raise your risk for diabetes and some cancers.
Everyone can benefit from eating a healthy diet rich in fruits, vegetables, whole grains, low-fat milk, lean meats, and fish, and low in saturated and trans fats, cholesterol, salt, and added sugars.
However, if you have a family history of a chronic condition, you can gain added protective benefits by personalizing your diet to prevent specific diseases.
Following are three major health concerns and key food tactics to help stack the dietary deck in your favor.
HALT HEART DISEASE
What you eat and how you prepare food can strongly affect your heart disease risk. The following food prescriptions can help reduce your risk:
Use olive or canola oil. These plant oils contain heart-healthy monounsaturated fat, which can reduce blood cholesterol when used instead of saturated and trans fats, such as butter, vegetable shortening, lard, and partially hydrogenated oil.
Avoid both saturated and trans fats, which mimic saturated fat in the body and raise "bad" LDL cholesterol more than anything else in your diet.
Eat fish twice a week. Fish, especially cold-water fish such as salmon, albacore tuna, mackerel, and herring, are rich sources of omega-3 fatty acids, which help reduce the rate of plaque buildup, decrease triglycerides, and reduce blood pressure.
DEFEAT DIABETES
If diabetes runs in your family or you've been diagnosed with pre-diabetes, take action now by losing weight if you need to.
The quality of your diet can influence your risk for diabetes, too. To help maintain healthy blood sugar levels, try these strategies:
Seek out soluble fiber. Soluble fiber is effective in stabilizing blood glucose and insulin levels. Food high in soluble fiber include oatmeal, beans, peas, lentils, apples, bananas, strawberries, brown rice, and whole-grain bread and cereal.
Avoid highly processed foods. Food made from refined starches and added sugar--doughnuts, chips, cookies, cakes, pastries, crackers, white bread, and granola bars--raise blood sugar.
COMBAT CANCER
If cancer runs in your family, a healthy plant-based diet, which emphasizes brightly colored fruits and vegetables, is your best bet for warding off this killer. But your strategies can be even more specific, depending on the type of cancer you're targeting.
If colon cancer is your main concern:
Eat plenty of low-fat or nonfat diary products.
Consume plent of whole grains.
Whole-wheat bread and bran cereals are good sources of insoluble fiber, the kind that speeds waste through the digestive tract.
Finally, eat reasonable portions. Even too much good food can cause weight gain, which can hurt your heart and raise your risk for diabetes and some cancers.