How to Prevent Three Key Risk Factors of Health with Healing Food?

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What you eat can help keep your heart beating strong—or lead to overweight, high blood pressure, and high blood cholesterol,
three key factors that increase the risk of developing heart disease. (See the Box on page 5 for more on risk factors and heart disease.) Here’s a brief look at why these three risk factors are so important:
1. Overweight and Obesity
Overweight and obesity pose major health risks. First, they  increase the risk of heart disease. Second, they make you more
likely to develop other factors that also increase that risk. For instance, overweight and obesity increase your chance of developing high blood pressure and high blood cholesterol (see following sections), and diabetes—all major risk factors for heart disease.
So it’s important to stay at a healthy weight. There’s no gimmick to achieving this goal. The amount of calories you take
in through your diet should not exceed the amount you expend through body metabolism and physical activities. If you eat more
calories than you use up, you’ll gain weight. But, even a small decrease in calories eaten can help keep you from gaining weight.
If you are overweight, losing just 10 percent of your current weight helps to lower your risk of heart disease. If you can’t lose
extra weight just yet, then try not to gain more. Here are a few tips to help you keep your weight in check:
● Watch out for portion size. It’s not just what you eat, but how much (see page 8).
● Choose fewer high-fat foods. These often have more calories than the same amount of other foods.
● But be careful of “lowfat” foods. They aren’t always low in calories. Sometimes, extra sugars are added to lowfat items,
such as desserts. They can be just as high in calories as regular versions.
● Be physically active—if you are, you’ve got a good chance of keeping your calorie equation in balance.
2. High Blood Pressure
Also called hypertension, this condition puts you at risk for heart disease and stroke. Diet plays a big role in your chance of
developing high blood pressure. Following an eating plan low in saturated fat and cholesterol, and moderate in total fat is important for heart health generally and may help prevent or control high blood pressure. A key ingredient of this plan should be reducing your intake of salt (sodium chloride) and other forms of sodium. Only small amounts of salt occur naturally in foods. Instead, most of the salt Americans consume is added during food processing, in preparation at home, or in a restaurant. By cutting back on salt, you’ll probably lessen your taste for it over time.
Try to consume no more than 6 grams (about 1 teaspoon) of   table salt a day. That equals 2.4 grams (2,400 milligrams) of sodium a day. Studies such as the Dietary Approaches to Stop Hypertension trial, or DASH, show that persons with or at an increased risk of developing high blood pressure can help control or prevent the condition by further reducing table salt—to 4 grams (or 2/3 teaspoon) a day. That equals 1.5 grams (1,500 milligrams) of sodium a day.
Both totals include ALL salt and sodium consumed—that used in cooking and at the table, as well as in prepared foods.
3. High Blood Cholesterol
Fat and cholesterol in the diet can raise the level of cholesterol in the blood—and that can lead to atherosclerosis, a type of “hardening of the arteries.” In atherosclerosis, cholesterol, fat, and other substances build up in artery walls. As the process continues, arteries, including those to the heart, may narrow, reducing blood flow. Saturated fat raises blood cholesterol more than anything else in the diet.  Help reduce your fat intake by looking for lowfat or fat free dairy products and other fat free items—but, again, keep an eye onthe products’ calorie content so you don’t gain weight. Some foods can actually help to lower blood cholesterol. This includes foods with soluble (also called viscous) fiber. Soluble fiber is found in cereal grains, fruits, vegetables, and legumes (whichinclude beans, peas, and lentils). Other food products also help lower blood cholesterol: These products contain plant stanols or plant sterols. These include cholesterol-lowering margarines. Plant stanols and sterols are
noted on product food labels.

Reduce Your Heart Disease Risk
If you’ve got a heart, heart disease could be your problem. Heart disease affects women just as much as it does men. But everyone can take steps to reduce their chance of developing the disease. How? By preventing or controlling behaviors and conditions known to increase its risk. They’re called “risk factors,” and there are two types—those you can change and those you can’t. Luckily, most of them can be changed. These are smoking, high blood pressure, high blood cholesterol, overweight/obesity, physical inactivity, and diabetes. Those you can’t alter are your age (45 or older for men; 55 or older for women) and having a family history of early heart disease (a father or brother diagnosed before age 55, or a mother or sister diagnosed before age 65).
Start now to improve your heart-health profile. For instance, following a heart healthy eating plan helps prevent or control high blood

Your Body And Antioxidant Foods

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 Even though a lot of people don’t actually realize it, a lot of antioxidant foods that we consume are from vegetables. Vegetables such as broccoli, cauliflower, tomatoes, and peppers are all excellent choices with some great benefits for your body. When consuming vegetables, you should always go for those that are rich in color, as they are high in what is known as phytonutrients.

 Phytonutrients are nutrients found in the skins of several fruits and vegetables, which give the food color as well as flavor and scent. Phytonutrients are quite simply the best types of antioxidant foods that you can find anywhere. If you are looking for a supplement value, the coq10 offers you a high level of antioxidant value.

 Although fruits and vegetables are the best sources for antioxidants, the problem with them is that they are produced by the use of chemical herbicides, pesticides, and different types of fertilizers. Over the years, studies have shown that fruits and vegetables which are organically grown are high in antioxidants, and boast a much higher concentration than those that have been produced commercially.

 In the busy world of today, it can be very tough to eat like we should, nor can we eat organic fruits and vegetables all the time. If you can’t or don’t have access to organic fruits or other sources of antioxidant foods, you should look into nutritional supplements that offer you the phytonutrients you need in your diet.

 Supplements that contain phytonutrients do have advantages when compared to certain fruits, such as carrots - which can elevate your blood sugar level to a very high level. Phytonutrients found in supplements are the extract of pigments where nutrients are concentrated, meaning that they draw the best from antioxidant foods, leaving the calories and sugar behind.

 Don’t get the wrong idea here, fruits and vegetables are indeed good for you. They are high in antioxidants, although those that are produced commercially generally come with chemicals and such that aren’t so good for you. Canned fruits and vegetables come with high levels of sugars and calories, which antioxidant supplements don’t have. The supplements offer you the levels you need, without any chemicals, sugars, or calories. This way, you don’t have to worry about consuming anything that isn’t good for you.

 No matter how you look at it, healthy eating for your body starts and end with foods that contain antioxidants. There are several types of foods that contain antioxidants, although fruits and vegetables contain the most amounts. Steak and meat are also great sources of antioxidants, along with other great benefits, such as protein. Anytime you can’t get foods that contain antioxidants - you can count on supplements to deliver the amount you need to stay healthy.
 

Why Food Heal can work for your health ?

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There are many reason that our health got problem,
Top Five Reasons cause Health Failure are:
Lack of the correct combination of nutrients that all humans need in order to be healthy.
Lack of oxygen at a cellular level.
Accumulation of toxins, poisons, and waste.
Lowered vitality (energy) due to stress, shock, injury, emotional upsets, losses, relationship or financial worries, being unhealthy, etc.
Poor "Nutritional status" inherited from parents upon conception
You will not get sick if you:
Give your body the nutrients it needs to heal and maintain health – food is medicine!
Increase your body's oxygen levels, and it's ability to utilize and transport oxygen.
Eliminate as many sources of toxins and poisons as possible.
Improve your digestion and your body's ability to eliminate toxins.
If you do these four things your body will better able to withstand negative influences such as stress, shock, injury, emotional upsets, relationship or financial worries and concerns, etc. Also on these four things can ensure life-long health. Only the body can heal itself, if given what it needs to do its job!

Food allergy – a common problem to all

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Now a day’s food allergy becomes a common health problem to all people. It is really horrible experience to face in daily life. Food allergy can affect human body very badly. It can appear with red rashes on skin or sometime even it can take the suffered person to death. Allergic symptoms are generally very easy to identify but sometimes it is not easy enough.

Food allergy very commonly happens due to having eggs for many people even from very childhood. It is very important for the parents to observe what food is not suiting their baby because food allergy can destroy your health day by day. You will not feel comfortable with your daily life. Before giving any food to child the parents should be concerned about the labels of baby food. But if it noticed from the very starting there can be absolute solution as well as treatment of this kind of allergy prescribed by the physicians so that egg will be no more allergy source.

If your family member or members are suffering from any type of food allergy, try to avoid that food in your home very strictly. That will be very safer for the sufferer. Stop to buy that particular product causing health trouble to the family members so that they wont fell that they are missing something in their plates.

Another important food allergy can take place due to having wheat. The same measures have to be taken to stop the cause of allergy. The most rigorous allergy, which can take people to death, is allergy due to having peanuts, which can cause food anaphylaxis. Firstly the parents should be cautious until the child grows mature enough to get the knowledge of being ill because of food allergy. The reminders should be constantly given to them so that they become alert to avoid food, which can cause trouble to their health.

The bad consequences of peanut allergy are severe that people become very conscious about this. Very strictly it is followed that children should not bring any food to schools even. Adults are generally become cautious about this matter of fact because of having continuous problem due to having particular foods. When the person become mature enough he or she should personally consult with the physician so that the exact problems can come out into to be observed.


So it is better to make a diet chart including only the food that don’t cause allergy from any part. If you are no able to identify the symptoms try to consult with the physicians. They will lead you measures to follow. Don’t neglect to maintain unless it will never be cured and thus it will make you sufferer for the entire life.

Health Food Meal Cooking

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The Core of any weight loss or diet plan is health food. Health food is less complicated said than done these days. With quick food restaurants and pre-packaged convenience foods so readily offered it's easy to urge side tracked when it involves health food.
When you hear the words health food you may realize yourself conjuring up images of dry boring cereal or energy bars. This is much from the case when it comes to health food. Truly health food is nothing a lot of than recent fruit and vegetables, lean protein filled meats, whole grains and a balance of dairy.
If you're ready to kick the junk food habit and start a life filled with energy and vitality then health food is for you. Here is an example of a easy health food meal that's fast and straightforward to make and packed stuffed with nutrition.
Your ingredients for a health food meal are:
Recent Baby Leaf Spinach
Canned Wild Caught Alaskan Pink Salmon
Olive Oil
Balsamic Vinegar
Brown Rice
Each of those 5 ingredients offers enormous health edges and will facilitate to launch you toward your life of healthy eating and health food.
Spinach contains phytonutrients, vitamins and is high in fiber.
Wild Alaskan Pink Salmon is packed stuffed with protein, omega-3's, and good fats. Canned salmon is a superb method to eat health food and economize. Canned salmon is very affordably priced.
Olive oil could be a sensible fat. Our bodies would like good fat to assist raise our HDL cholesterol levels which helps to promote health food and eating habits.
Balsamic vinegar is filled with wealthy flavor and aids in balancing blood sugar while eating, that defiantly makes it a health food.
Brown rice may be a whole grain which is stuffed with fiber and vitamins. When you decide on whole grains you are creating a alternative that can promote your health food decision.
Currently on to the recipe.
Cook the brown rice according to package directions.
Toss the spinach with a tablespoon of olive oil and a splash of balsamic vinegar.
Sprinkle the cooked brown rice overtop the spinach. Layer with the canned salmon. Sprinkle on high your favorite seasonings and salt and pepper.
This meal may be a simple and flavor full example of health food. You will start with straightforward health food recipes like this one and then begin to experiment with your own health food meals.
Health food is simple and recent. You will begin to feel a distinction in your energy and look almost immediately when eating health food.

ten most famous Superfoods

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 Superfoods are simply foods thought-about particularly nutritious, typically packed stuffed with vitamins and minerals, with high levels of antioxidants that facilitate the body fight cell harm from free radicals or otherwise helpful to health and well-being.
Some people assume there's some magic in superfoods and they will depart with a unhealthy diet if they simply eat one of these prime ten superfoods. Please bear in mind that it's all regarding getting the balance right, along with other lifestyle factors.
1. Spinach, on prime of the 10 superfoods list, provides more nutrients than any different food. thirteen totally different flavonoid compounds in spinach that operate as antioxidants and as anti-cancer agents. One cup of boiled spinach provides a thousandpercent of the daily worth of Vitamin K is vital for maintaining bone health. The vitamin C and beta-carotene in spinach facilitate to safeguard the colon cells from the damaging effects of free radicals. Spinach may help protect the brain from oxidative stress and may scale back the consequences old-related declines in brain perform.
a pair of. Garlic, in concert of the most valuable and versatile foods on the earth, could be a native to Central Asia and has been used throughout history for culinary and medicinal functions. It has long been thought of a herbal "surprise drug", with a reputation in folklore for preventing everything from the common cold and flu to the plague!
3. Yogurt, as a nice nutritious food, has health edges that are beyond those of milk. Calcium and protein offered in yogurt can promote weight and fat loss, especially the excess fat around the stomach space. Probiotics in yogurt can build your skin softer and smoother. Calcium and lactoferrin- an iron-binding protein obtainable in yogurt helps boost the growth and activity of cells that build bones.
four. Broccoli, low in glycemic index and high in fiber, provides a high quantity of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and conjointly eases the symptoms of the common cold. It has potent cancer fighting components and can forestall bladder, ovarian, prostate cancer, colon, breast and lung cancers.
five. Walnuts have considerably higher amounts of omega three fatty acids as compared to alternative nuts. They facilitate improve artery operate after a high fat meal and may be even more necessary during a Mediterranean-sort diet than olive oil in promoting heart health. They have a gentle laxative effect- beneficial in cases of constipation. They contain ellagic acid, an antioxidant compound that helps support the immune system and contains several anticancer properties.
six. Oily Fish: Omega-three fatty acids puts oil-made fish in ten superfoods list. The distinctive combination of protein, omega-3 fats and antioxidants makes them a great wrinkle buster- it helps you look younger. Omega-3s make blood less sticky- prevents blood clots from forming. They also help keep the heart beating often, shield the little arteries that carry blood to the center from damage.
7. Blueberries are bursting with nutrients and flavor, however very low in calories. They are wealthy in anti-cancer properties, fibre, antioxidants, vitamins A, C and E and folic acid; still because the minerals potassium and magnesium. They facilitate defend the brain from oxidative stress and could cut back the effects of age-related conditions like Alzheimer's disease or dementia. Reserachers found that diets made in blueberries considerably improved both the educational capacity and motor skills of aging animals.
8. Acai Berries: one hundred-gram serving of acai contains solely ninety calories, simply 2 grams of fat and no cholesterol. And, it delivers 3.5 grams of dietary fiber, one thing we tend to could all use more of in our diets. The acai puree provides more anthocyanins than red wine and acai has antioxidant concentrations that well outweigh blueberries. Weight loss, increased energy, enhanced mental health, better digestion, improved sleep, stronger immune system and healthier skin are some of the claimed advantages of acai berry.
nine. Honey is a nice natural supply of carbohydrates that provide strength and energy to our bodies, honey is known for its effectiveness in instantly boosting the performance, endurance and cut back muscle fatigue of athletes. Honey's antioxidant and anti-bacterial properties can help improve digestive system and facilitate your stay healthy and fight disease. It was the most used drugs in ancient Egypt whereas within the First World War, honey mixed with cod liver oil were used to treat soldier's wound.
10. Soy and most soy-based mostly merchandise, are nutritional powerhouses. Soybeans are the sole plant food that has all of the essential amino acids your body requires, making it an entire protein. Soy foods don't have any cholesterol, and most are high in fiber. They also have several vitamins, minerals, and phytochemicals that job along to make varied health benefits. They'll help reduce the chance of breast cancer, osteoporosis and heart disease in addition to minimize "hot flushes".

Superfood: Foods that Heal

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There are bound foods that are widely known to be important to health in several ways in which. It could be as a result of they possess antioxidant properties that facilitate to mop up free-radicals, boost the immune system, and prevent aging, or as a result of they contain a variety of essential vitamins and minerals that are necessary to the body's growth, development, health, and fight against diseases.
For that reason, they're sometimes referred to as the 'superfoods'. Some of the a lot of well-known superfoods embrace:
Garlic
Garlic's health and medicinal properties are known for a very long time. It is used widely in various medication. Studies show that it may be a natural antibiotic.
Garlic is made in vitamin C, an vital antioxidant. It is a smart source of selenium, that helps prevent cancer and is also a potent antioxidant. It contains manganese that is required for fertility, strong bones, healthy nerves, and brain operate. It is additionally a source of vitamin B6, which reduces the chance of heart disease and is used for production of red blood cells, and antibodies that facilitate the immune system to fight off diseases. Vitamin C, manganese, and selenium are also smart for lowering cholesterol levels.
In general, the stronger tasting a clove of garlic is, the higher the sulphur content and, it's believed, the upper the medicinal value. Organic garlic is alleged to own a better sulphur content. Folks who want to avoid 'garlic breath' might choose garlic supplements instead.
Green Tea
Tea in general contains naturally occurring compounds referred to as catechins. Inexperienced tea is especially high in them. Catechins are flavonoids believed to be powerful antioxidants that neutralize free radicals within the body. Studies indicate that they can bog down the aging method.
Folks who drink 5 cups of inexperienced tea daily have been found to be sixteen% less liable to heart diseases. Green tea has been linked to cancer prevention as it inhibits the event of new blood vessels that spread the disease. It's also known to repair alcohol-abused livers, and shield against age-related diseases like Parkinson's and Alzheimer's.
Caveat: Do not drink tea on an empty abdomen, particularly if you've got gastric issues, as the acid in the tea will hurt the stomach. Nor ought to you drink green tea or jasmine tea if you have a weak abdomen or digestive system.
Broccoli
Broccoli is considered by some people to be the ultimate superfood. It's probably best known for its protection against cancer, especially cancers of the lung, breast, abdomen, ovary, bladder, colon, and prostate. Like the other cruciferous vegetables, broccoli contains sure phytonutrients that have important anti-cancer properties. These have been shown not solely to inhibit the expansion of cancer cells, but additionally its unfold to other elements of the body.
Broccoli contains cysteine that detoxifies chemicals and heavy metals from the body, serving to to ease flu and cold symptoms. It is high in fiber, that prevents constipation. It provides zinc and selenium, trace minerals that are required by the body's immune system. Broccoli is one in all the vegetables that help scale back the danger of heart disease.
It's rich in vitamin C, and in the powerful antioxidants lutein and zeaxanthin belonging to the carotenoid family, that defend cells against free radicals. It has been found to lower the incidence of cataracts significantly.
Broccoli isn't only made in vitamin C (one cup of cooked broccoli contains the complete RDA), however it's also high in beta-carotene, which boosts the immune system. It builds robust bones because the vitamin C improves absorption of the wealthy calcium content in broccoli.
Recent research shows that broccoli is particularly smart for the stomach. A compound in it's even higher than antibiotics against the bacteria that causes stomach or peptic ulcers.
Fatty Fish
One amongst the most necessary foods we tend to will add to our diet in our fight against disease is fish, or additional specifically fish oil. Fatty fish like herring, mackerel, salmon, sardines, and lake trout help defend against cardiovascular diseases, high blood pressure, and stomach ulcers.
They are high in 2 varieties of essential omega-three fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), that play a important role in brain function and heart health. These fatty acids are found in high concentrations within the brain and are particularly necessary for behavioral and cognitive (memory and reasoning) functions.
Some studies are distributed on youngsters with severe ADHD (Attention Deficit Hyperactivity Disorder) who were given omega-3 fish oil supplements (in some cases along with omega-vi evening primrose oil) over periods ranging from three to 7 months. Several of these youngsters showed marked improvement in ADHD symptoms, impulsivity and inattention.
DHA and EPA in fish or fish oil supplements help to lower triglyceride and blood pressure levels, and inhibit the buildup of atherosclerotic plaque that causes hardening of arteries, thus helping to diminish the danger of strokes and heart attacks.
Extensive research additionally show that fish oils scale back inflammation, help forestall cancer, and slow down degenerative diseases such as arthritis and Alzheimer's Disease.
The American Heart Association recommends eating fish, particularly fatty fish, at least twice per week. However children, pregnant girls, nursing mothers, and ladies who might become pregnant are advised to avoid types of fish that carry higher risk of environmental pollutants like methyl-mercury. They'll instead take a top quality fish oil supplement that is certified mercury-free by a reputable freelance laboratory.
Babies of mothers who are deficient in omega-3 fatty acids throughout pregnancy, appear to be at higher risk of vision and nerve probems. New analysis by the Harvard Medical School and National Eye Institute, reported in the journal Nature Medication, indicates that fish oil supplements containing DHA and EPA could prevent eye disease, specifically retinopathy, that mainly affects diabetics and pre-term infants