Diets that Help in Lowering High Triglycerides

Diets that Help in Lowering High Triglycerides

High triglycerides are highly perilous as there is a great jeopardy associated with them. There is a high possibility of developing cardiovascular diseases and eventually in stroke and heart attacks. To keep the triglycerides at permissible limits you need to watch your diet so that you can stay away from the risks that are associated with them.

High triglycerides are mainly derived from the junk food that one craves for most. A low fat high protein diet is one of the best ways that can help in preventing the levels of triglycerides from soaring. The levels of the high triglyceride must be maintained upto 199 mg/dl.

• The most important thing that is to be kept in mind is that the levels of carbohydrates in the diet must be restricted. Though there is a need of carbohydrates for deriving energy, the amounts must be checked. Most of the popular diets like the South Beach, Atkins recommends a diet that is highly devoid of carbohydrates as it activates the conversion of glucose into high triglycerides that are harmful.
• Some of the researches have it that the intake of Omega 3 fatty acids along with a low carbohydrate diet leads to great reduction in the high triglyceride level.
• Instead of choosing the junk food for your daily meals, add whole grain breads, salmon fish, apples, egg whites, skimmed milk in you diet as they entirely reduce the fats and triglycerides.
• Always stick to a low fat high protein diet that is both healthy and tasty. But check the calories of every meal that you have.
• Avocados do much in fighting the triglyceride levels and unlike the junk foods is cholesterol free. The content of oleic acid and fiber are responsible for this reduction of the high triglycerides.
• Garlic has all the compounds that are necessary for the reduction of the high triglycerides and you need not take it directly. You can crush and add them in the food you cook.
• Vegetables like string beans, celery, broccoli and cauliflower are to be eaten everyday as they are excellent reducers of triglycerides. But remember not to cook the vegetables as the nutrients are reduced. So it is always better to steam the vegetables and consume them.

If you or someone you know is suffering from heart disease, learning the benefits of the coronary artery bypass surgery might be beneficial when deciding for the best treatment.

Traveling for the Holidays

It’s that time of year again! Our favorite time of year–filled with family, good food, and lots of cheer. If you are one of the many millions of people traveling this holiday season, there are a few nutrition-related tidbits to keep in mind!

Healthy snacking

When traveling by car or train, pack healthy snacks for you and your family. Good choices include:

• fresh fruit (apples, pears, bananas, and grapes/berries are good choices because you are left with little waste and little mess)
• high fiber/whole wheat crackers
• sandwiches (think peanut butter and jelly or low fat deli meat or tofurkey on whole grain bread)
• fresh vegetables (carrots, celery sticks, pepper or cucumber slices to name a few)
• high fiber/whole grain granola bars or cereals
• water, low calorie beverages (flavored water, Crystal Light (R), diet soda/pop, etc).

Forgo the chips, candy, and regular soda at the gas station stops, and you will save money, calories and potentially time!

When traveling by plane

• If traveling within the country, pack less-perishable fruit (apples, oranges, grapes, etc) in your carry-on luggage. If traveling outside of the country, buy fresh fruit once you get through security.
• Buy a deli sandwich on whole grain bread and hold the mayo/dressings.
• Buy a field greens salad and ask for dressing on the side (or hold the dressing).
• Ask for water, unsweetened tea, or diet soda on the plane.

Exercise

When traveling by car, take advantage of rest stops for more than just a trip to the restroom. Get out, stretch your legs, do some stretches or even take the family for a short walk around the rest stop. The fresh air, exercise, and time away from the monotony of driving will do all of you good!

When traveling by train or plane, walk the terminal prior to your flight or trip. I like to get to the terminal early and do laps around the terminal. If you train ride or flight is long, walk the length of the train car/plane as able to get some exercise.

Although most of us are more lax with healthy eating and exercise during the holidays, it can still be a time to fuel your body properly! Happy travels!

How to get people to use the stairs more

A new Volkswagen ad shows that making the stairs fun will entice more people to use them, instead of escalators.

The video below (click through if you don’t see it) shows what happens when you literally turn the stairs into a toy by installing piano keys with working notes. They found people chose the stairs 66% more of the time. Check it out!

The Family Smoking Prevention and Tobacco Control Act

The Family Smoking Prevention and Tobacco Control Act signed into law yesterday will provide the FDA the ability to regulate the tobacco industry. In addition, the act will (hopefully) stop or lessen the aggressive marketing of cigarettes to children.

What will be illegal with the new federal tobacco law:

• selling candy-flavored and fruit-flavored cigarettes
• putting tobacco company logos on sporting, athletic or entertainment events or on clothing and other promotional items
• placing outdoor tobacco ads within 1,000 feet of schools and playgrounds
• using terms such as “low tar,” “light” or “mild” – so-called light cigarettes make no difference to a smoker’s health

In addition:

• cigarette packages will carry larger warning labels, up to 50% of the surface of one side
• tobacco companies may be required to reduce the amount of nicotine in cigarettes

Lawmakers have been trying to pass this legislation for over a decade. 70% of the House voted in favor, as well as 79% of the Senate.

And according to CNN:

Despite a significant decrease in the percentage of Americans who smoke in recent decades, more than 400,000 Americans still die from tobacco-related illnesses every year, the president noted. Tobacco-related health care costs exceed $100 billion annually.

Obama signs bill putting tobacco products under FDA oversight, CNN, June 22, 2009

No time for healthy meals? Nonsense!

You leave work, famished, wondering what you will eat for dinner.  You could make a meal, but you are so hungry you just want to eat NOW!  You end up going to a fast food restaurant and choosing meal deals for you and your family, but afterward you feel disgusting from all that grease and a little guilty.

Well, consider the “Quick and Healthy Recipes and Ideas” cookbook from Brenda Ponichtera, registered dietitian. This book gives healthy, quick recipes to make, and also lists meals you can put together, even with just one or two ingredients.

This book is divided into sections: the first section discusses healthy eating, and gives you a list of staples for your kitchen. It then goes through 20 weeks (about 5 months) of menus AND grocery lists! Two weeks of these menus are “summer menus” that require no cooking.

The recipes are then divided into sections (beverages, desserts, etc.) and there are many different types of recipes (from Thai chicken soup to Greek salad to spaghetti and meatballs to fruit pizzas) for many different palates. The recipes are interesting and my family enjoyed the sweet and sour chicken recipe. The book itself is spiral bound, so it’s easy to lay down on the counter while cooking. I would have liked to see easy tabs for each section, but otherwise, the format of the book is easy to use. You can make the tabs yourself using sticky notes.

This cookbook is a must-have for those who want healthy meals quickly. It’s great for the working individual or for the busy mom who wants to cook healthy meals for her family. It would also be a great gift for the new graduate. Near the front of the book is a list of all of the recipes contained in the book, serving sizes, and nutritional values per recipe for those who are on diet restrictions (e.g. diabetes, heart disease).

Oh, and I just saw also available is “Quick & Healthy Volume II: More Help for People Who Say They Don’t Have Time to Cook Healthy Meals“. If you get past the first 5 months of meal plans, then check out Volume II for even more!