Most foods contain several different kinds of fats (e.g., saturated, polyunsaturated, monounsaturated and trans fats). It’s no secret that some kinds are better for your health than others are. That’s why you don't need to completely eliminate all fats from your meals. Instead, choose the healthier types of fats and enjoy them in moderation.
Healthy fats
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.
One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
Below are the best food sources of these healthy fats:
Monounsaturated fat: Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated fat: Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds
Omega-3 fatty acids: Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts
Harmful fats
Saturated and trans fats (trans-fatty acids) are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.
Below are common food sources of harmful fats:
Saturated fat: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils
Trans fat: Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine
Dietary cholesterol: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)
Friday, July 31, 2009
Sunday, July 19, 2009
Precautions for Exercising in the Heat
It’s no secret that summer is officially here. A time of season that is characterized by high temperature levels, summer is typically a favorite among most of us because of its offerings like extended daylight and the opportunity to enjoy outdoor activities. For many, this means walking, running, cycling, swimming and/or basketball. But, even though it’s a fun time of year, it’s important for you to be aware of the potential dangers that exist in hot conditions. To ensure you get fit and stay fit safely, keep the following in mind when you exercise outdoors.
As you prepare for an exercise day, drink plenty of fluids (water) throughout the day. If you wait until it’s time to exercise, more than likely you’ll be dehydrated. And, if you exercise while you’re dehydrated, you’re setting yourself up for a medical emergency. It’s recommended that you drink 20 ounces of water two hours before you exercise, at least 8 ounces of water shortly before getting out in the heat, and then drinking 6-8 ounces every 15 to 20 minutes during exercise. If you have special health considerations, you should visit with your doctor for further guidance. Another way to boost your fluid intake is by eating small meals, five to six times each day that contain fruit and vegetables; your fruit and vegetables contains water thereby helping with hydration. Stay away from caffeinated and sugary drinks like sodas and fruit juices, and your favorite energy drinks because a large majority of them are high in caffeine and sugar which facilitates fluid loss thereby causing dehydration.
Exercising outdoors will typically cause you to sweat, so you should look for clothing that is designed to wick sweat away from your body. Don’t overdress by wearing long-sleeve tops, warm-ups, or long tights during the summer months. Garments that cover up the working muscles, particularly your legs produce a lot of extra heat and prevent the evaporation of sweat, which interfere with the body’s ability to cool itself and can raise body temperatures to dangerously high levels. That’s why it’s critical to wear light, loose fitting clothing.
When exercising outdoors during the summer you must be aware of heat and humidity, so check the heat index for the relative humidity before you head outdoors. The best time to exercise is during the coolest part of the day like early morning or late evening. If you don’t plan properly, you may be prone to the dangerous side effects of summer exercise like heat exhaustion, heat stroke, and heat cramps. Always remember that it is easier to prevent a heat illness than to treat it.
An exercise session lasting for periods longer than 90 minutes may result in the depletion of vital nutrients like sodium and potassium. It’s at that point that you should switch from water to a non-caffeinated sports drink. A sports drink will help to restore those nutrients to healthy levels. Also, for anyone who may be taking medication please be aware that both prescription and over-the-counter medications can heighten the effects of heat-related illnesses. So, be sure to consult your doctor or pharmacist.
As you prepare for an exercise day, drink plenty of fluids (water) throughout the day. If you wait until it’s time to exercise, more than likely you’ll be dehydrated. And, if you exercise while you’re dehydrated, you’re setting yourself up for a medical emergency. It’s recommended that you drink 20 ounces of water two hours before you exercise, at least 8 ounces of water shortly before getting out in the heat, and then drinking 6-8 ounces every 15 to 20 minutes during exercise. If you have special health considerations, you should visit with your doctor for further guidance. Another way to boost your fluid intake is by eating small meals, five to six times each day that contain fruit and vegetables; your fruit and vegetables contains water thereby helping with hydration. Stay away from caffeinated and sugary drinks like sodas and fruit juices, and your favorite energy drinks because a large majority of them are high in caffeine and sugar which facilitates fluid loss thereby causing dehydration.
Exercising outdoors will typically cause you to sweat, so you should look for clothing that is designed to wick sweat away from your body. Don’t overdress by wearing long-sleeve tops, warm-ups, or long tights during the summer months. Garments that cover up the working muscles, particularly your legs produce a lot of extra heat and prevent the evaporation of sweat, which interfere with the body’s ability to cool itself and can raise body temperatures to dangerously high levels. That’s why it’s critical to wear light, loose fitting clothing.
When exercising outdoors during the summer you must be aware of heat and humidity, so check the heat index for the relative humidity before you head outdoors. The best time to exercise is during the coolest part of the day like early morning or late evening. If you don’t plan properly, you may be prone to the dangerous side effects of summer exercise like heat exhaustion, heat stroke, and heat cramps. Always remember that it is easier to prevent a heat illness than to treat it.
An exercise session lasting for periods longer than 90 minutes may result in the depletion of vital nutrients like sodium and potassium. It’s at that point that you should switch from water to a non-caffeinated sports drink. A sports drink will help to restore those nutrients to healthy levels. Also, for anyone who may be taking medication please be aware that both prescription and over-the-counter medications can heighten the effects of heat-related illnesses. So, be sure to consult your doctor or pharmacist.
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