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Stay Fit

Stay Fit

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Published by vineethgn

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Published by: vineethgn on Feb 28, 2009
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01/29/2013

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Diet and the Risk of Heart Disease
 
Coronary heart disease -- CHD -- is our nation's number one killer. Fortunately, we know a great deal about the factors that put people at risk for CHD,and which of those factors are in our power to change. Much of the research into risk factors for CHD indicates that changes in diet and lifestyle canhelp reduce some people's risk for CHD -- even people who are genetically pre-disposed to developing it. By looking at all the risk factors that apply toyou, identifying the ones in your control, and working to make positive changes, you stand an excellent chance of reducing your risk of CHD. 
The Cholesterol Connection
 If you want to know about your risk of heart disease, the first thing you need to do is get a blood test to check your cholesterol level. The test willmeasure the amount of cholesterol in your blood, which is an extremely important indicator of your risk for heart disease. While it is normal to have some cholesterol in your blood, it can be dangerous to have too much. This can happen if you eat a diet that is too high incholesterol or in the saturated fats that can increase your cholesterol level. How high is too high? How low should you go? The answers are pretty clear-cut. Cholesterol Levels A high cholesterol level is a huge risk factor for CHD. According to the results of the famous Framingham study, which tracked cholesterol levels of5,000 men and women over 20 years, men with average blood cholesterol levels of 260 had three times more heart attacks than men with averageblood cholesterol levels of 195. If your cholesterol level is high, here are some ways to lower it. 
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Reduce your saturated fat intake to less than 10 percent of the total fat in your diet. 
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Reduce the amount of dietary cholesterol you eat. 
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Reduce your fat intake to less than 30 percent of your total diet. 
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Eat more soluble fiber. 
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Maintain your ideal weight. HDL (Good) Cholesterol and LDL (Bad) Cholesterol Your total cholesterol level includes two different types of cholesterol in your blood: HDL and LDL cholesterol. HDL and LDL are both lipoproteins, orprotein-containing packages in which cholesterol travels through the bloodstream. The acronyms stand for High Density Lipoprotein and Low DensityLipoprotein. HDL cholesterol is considered beneficial, but LDL cholesterol is considered undesirable; read on to find out why. HDL Cholesterol 
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Think of this as the cholesterol that is taken out of your arteries, or the detergent that sweeps cholesterol away. 
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Your HDL level is a key factor in your risk of heart attack. For example, if your HDL level is low (below 35), you are at risk even if your totalcholesterol is only 200. But if your HDL level is up around 80, your risk is lower -- even through your total cholesterol may be as high as 250. 
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A good general rule is, the higher your HDL cholesterol, the better. 
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Women's HDL levels tend to be above 45, a good protective start against heart disease. HDL Levels It is not exactly clear how to raise your HDL, but high HDL has been associated to some extent with the following factors. 
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plenty of exercise 
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modest alcohol intake 
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low fat consumption 
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low saturated fat consumption 
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low consumption of trans fatty acids LDL Cholesterol 
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This is the cholesterol that clogs your arteries. 
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The lower your level of LDL cholesterol, the better for your heart health. 
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In the US, more than half of men over 35 and women over 45 have high levels of LDL. 
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LDLs can be small or large; small LDLs have been linked to undesirably low levels of HDL (good) cholesterol and to high levels of triglycerides. 
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One of three men and one of six post-menopausal women have more small LDLs than large ones and may therefore be at higher risk for CHD. LDL Levels 
High
 
240 or more
 
Borderline-high
 
200-239
 
Desirable
 
Below 200
 
Low
 
Below 35
 
Intermediate
 
35-39
 
High
 
60 or more
 
High
 
160 or above
 
Borderline
 
Below 130
 
 
A Vegetable is defined as a non-woody plant cultivated for the table and of which the roots, tubers, stems, leaves and fruits are consumed. Unlikecereals and pulses vegetables need more amount of labour to grow and transport them; for they require constant attention and frequent watering, andtend to perish on the way to the cities if transport facilities are poor.In the context of nutrition, vegetables can be divided into the following groups:
 
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Green and leafy vegetables:
 Cabbage, cauliflower, coriander, lettuce, spinach.
 
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Other vegetables:
Brinjal, cucumber, drumstick, bitter gourd(karela), parwar, white pumpkin, tindola, tomato.
 
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Roots and tubers:
 Potato, sweet potato, onion, beetroot, carrot, radish, yam.
 
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Legumes:
Double beans, french beans, green peas, cluster beans(guar phali).
 
Green and leafy vegetables and Other vegetables:
 
These vegetables contain a high proportion of cellulose which human intestinal juices (unlike those of herbivorous animals) cannot digest. It thusremains unabsorbed and increases the bulk of the intestinal contents
 
These vegetables are helpful in weight reduction diets as they give a feeling of satiety but provide few calories. They bulk and water content also helpsin the treatment of constipation. They are rich source of carotene, vitamin C and potassium.
 
Vitamin C content of some green and leafy vegetables, and other vegetables
 
Roots and tubers:
 
The root of a plant serves two functions:
 
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It acts as an anchor
 
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It absorbs water and minerals
 
A tuber is a storage organ, and is a short thickened portion of an underground stem, a common example being the potato. More calories can be derivedfrom an acre of potatoes than from growing most other crops.
 
Potatoes and sweet potatoes
are rich in starch. Potatoes contain 75% water, 20% starch and only 2% protein; It is rich in amino acid lysine. Thevitamin C content of freshly dug main-crop potato is high (30mg per 100 gms) but it is reduced to 8 mg after storage for 9 months.Cooking unpeeled potatoes conserves most of the vitamin B and C, and salts in the skin. Peeling a potato and cutting it into pieces before it is boiledreduces its vitamin content considerably. If cooked potatoes are reheated, there is a further loss of vitamins.
 
Carrots
are rich in carotene; the red variety contains 10 - 15 times more carotene than the yellow variety.
 
Onions
are widely used in tropical countries. The white variety contains more water than the brown or the red variety and can't be stored well.Onions have a pungent taste, and as water evaporates during storage, the pungency is increased. The principal chemical constituent in onion, whichgives it it's taste and pungent odour and brings tears to the eyes, is the sulphur containing volatile oil, allyl ropyl bisulphide. If uncooked onion isconsumed the volatile oil is excreted through the lungs and saliva giving a characteristic odour to the breath.Vitamin C content is higher in green onions, especially in their central parts than in the stored ones. Raw, fresh onion can be a cheap source of vitaminC, paricularly for poor villagers.
 
Legumes
Dried legumes like gram, peas and beans are grouped as pulses. Green legumes like green peas, french beans, and cluster beans are usedas vegetables. Green peas contain about 7% proteins, and supply about 100 kcal per 100 gms.
Cluster Beans
Guar gum made from cluster beans is frequently used as a thickening agent as well as for providing dietary fibre. A dietary supplement ofguar gum crisp bread decreases fasting blood sugar.
 
CLASSIFICATION
 
VegetablesVitamin C per 100 g(mg)
Bitter gourd96Cabbage124Cauliflower66Coriander135Drumstick120Drumstick leaves220Tomato31
 
Brain Foods
-- Foods to keep your memory intact:Blueberries, Strawberries and Spinach act as brainboostersWhat makes these foods so potent?
 
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The above have been shown to protect brain cells from the onslaughts of ageing
 
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Blueberries (Jamun as commonly known in India) and strawberries are rich in anthocyanins, formidable antioxidants in deep red and purplepigments.
 
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Studies suggest anthocyanins may protect the neurons ability to respond to chemical messengers; they also seem to discourage blood clots fromforming.
 
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Spinach is a antioxidant powerhouse, bursting with betacarotene, vitamin C and folic acid. All three foods contain other compounds that keepblood vessels supple and help transport nerve impulses more efficiently.
 
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These substances almost certainly get their oomps from teamwork, which is why researchers advise eating the foods rather than popping asupplement made from them
 

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