Friday, July 20, 2018

Nutrition Facts: Carbohydrates, Sugars And Cholesterol



Vegetables and fruits are rich in nutrients, low in calories and
high in fiber. Diets high in vegetables and fruits meet vitamin,
mineral and fiber needs without adding a lot of calories. Diets
rich in vegetables and fruits have been shown to lower blood
pressure and improve other cardiovascular disease risk factors.



The American Heart Association continues to recommend the
following to reduce the risk of cardiovascular disease:

• Consume an overall healthy diet
• Aim for a healthy body weight
• Aim for recommended levels of low-density lipoprotein (LDL),
cholesterol, high-density lipoprotein (HDL) cholesterol, and
triglycerides
• Aim for a normal blood pressure and blood glucose level
• Be physically active
• Avoid use of and exposure to tobacco products
• Drink alcohol in moderation

A healthy diet includes:

• Eating a variety of whole (fresh, frozen, or canned)
vegetables and fruits
• Eat more deeply colored vegetables and fruit such as spinach,
carrots, peaches and berries (they tend to contain higher
amounts of vitamins and minerals than others such as potatoes
and corn)
• Choose whole fruits over juice most often (whole fruit
contains more fiber)
• At least half of your grain intake should come from
whole-grain foods
• Reduce intake of beverages and foods with added sugars
(primarily to lower total calorie intake and to get enough of
the nutrients your body needs)

Recommended servings per day for a healthy person needing 2,000
calories each day includes:

• 6 to 8 servings of grains (at least half of the servings
should be whole-grain foods)
• 8 to 10 servings of vegetables and fruits (about ½ cup counts
as a serving)

Cholesterol:

Cholesterol is an important part of a healthy body, however,
high levels of cholesterol in the blood, is a major risk factor
for coronary heart disease, which leads to heart attack.
Typically the body makes all the cholesterol it needs, so people
do not need to consume extra to get enough.

Some of the excess dietary cholesterol is removed from the body
through the liver. The American Heart Association recommends
that you limit your average daily cholesterol intake to less
than 300 milligrams.  If you have heart disease, they recommend
limiting your daily intake to less than 200 milligrams. Everyone
should remember that by watching how much cholesterol they take
in each day can help significantly lower total dietary
cholesterol intake. Especially watch foods high in saturated
fat.

Regular physical activity is helpful in increasing HDL
cholesterol in some people. Higher HDL cholesterol is related to
a lower risk of heart disease. Physical activity also helps
control weight, diabetes and high blood pressure. Physical
inactivity is a major risk factor for heart disease.

Tobacco smoke is among the six major risk factors of heart
disease. Smoking lowers HDL cholesterol levels and increases the
tendency for blood to clot.

Source: American Heart Association

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.


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