The Right Diet

The Right DietAccording to researchers who recently reviewed the risks associated with coronary heart disease I(CHD) in women, a poor diet was linked to 20 percent of all cases of heart disea1se.Factor in diet’s effect on other chronic diseases like diabetes & osteoporosis; it’s obvious that good nutrition has huge women’s health benefits. One way to immediately turn your health situation around is through the foods you choose to eat. Here are some foods that you’ll want to make part of your daily diet.
BERRIES & a lot of fruits are an excellent
source of antioxidants & water-soluble vitamins. They are important for the prevention of cancer & to maintain your weight. hey may also lower your risk pf coronary heart disease. One of the many studies done on the benefits of berries looked at blueberries, a known powerhouse. Researchers found that all their benefits remained even after cooking. The serving size is one-half cup of fresh berries or one-quarter cup if they are dried).
GREEN LEAFY veggies, like turnip, collard & mustard greens, kale, Chinese cabbage, spinach, all rich sources of vitamins/ minerals’ re a great place to start. Many are a so a good source of iron, important for women’s health, especially after menopause. One serving of cooked leafy greens (a half a cup) is not a lot, considering fat just around two & one half cups of veggies, or five servings in total, is all you! need each day. (The more colorful the vegetables/fruits, the more nutrients you’re going to get in your diet.)
FATTY FISH fatty fish are actually good for you because they deliver omega-3 polyunsaturated fatty acids (PUFAs), fats with cardiovascular & anti-inflammatory benefits. While fish oil capsules will help you meet your PUFA needs, studies have found that fish itself offers even more nutritional benefits, including vitamin D, selenium & antioxidants. Among the best choices are salmon, albacore tuna, herring & trout. Recommendations are for 1 gram of PUFAs daily for people with coronary heart disease & at least 250 to 500 mg daily for those who want to prevent it.
WHOLE GRAINS help with digestion & are excellent for your heart, regularity because of the fiber content & maintaining a steady level of blood sugar. They are also a great source of energy to power you throughout the day. Whole grains, such as oats, also help improve cholesterol levels. While food manufacturers are adding fiber to all sorts of products, whole grains, likeĀ  whole wheat, rye & bran, need to be the first ingredient on the food label of packaged foods. Watch your serving sizes, however. Current guidelines are for six (30 gms) servings per day (five if you’re over 50).
NUTS are a great source of protein & monounsaturated fatty acids as well as much needed vitamin E. Examples of great choices include walnuts, almonds & hazelnuts. Nuts are also very caloriedense, however, so you need only a palmful for good nutrition & to feel satisfied just 15 gms of nuts is considered equivalent to 30 gms of a typical protein choices, like chicken or beef. Doctors suggest extending the volume in a serving of nuts by adding in raisins or dried cranberries.
BEANS are another nutrient powerhouse, providing you with a reliable protein alternative meat as well as the fiber needed for good digestion & prevention of chronic diseases. Beans (including navy, kidney, black, white, lima & pinto) are part of the legume family that also includes split peas, lentils, chickpeas & soybeans. Many are good sources of calcium, important to prevent osteoporosis, especially after menopause. If you’re new to beans, add them gradually to minimize gas. Count each one-quarter cup of cooked beans as 30 gms of protein.


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