Tips from gaining health

Mediterranean meals do not have the same effect

A single junk food meal – composed mainly of saturated fat – is detrimental to the health of the arteries, while no damage occurs after consuming a Mediterranean meal rich in good fats such as mono-and polyunsaturated fatty acids, according to researchers at the University of Montreal-affiliated ÉPIC Center of the Montreal Heart Institute. The Mediterranean meal may even have a positive effect on the arteries. The findings are being presented at the Canadian Cardiovascular Congress, which runs in Toronto until Wednesday, by the head of the study, Dr. Anil Nigam, Director of Research at the Cardiovascular Prevention and Rehabilitation Centre (ÉPIC) and associate professor at the universitys Faculty of Medicine.

Bad fat vs. good fat

Dr. Nigam undertook the study to compare the effects of junk food and typical Mediterranean meal on the vascular endothelium: the inner lining of the blood vessels. By measuring endothelial function, it is possible to determine how easily the arteries will dilate after a temporary, five-minute occlusion, following the consumption of the two types of meals. This is a very interesting analysis for researchers to perform as endothelial function is closely linked to the long-term risk of developing coronary artery disease.

The study also revealed that participants with higher blood triglyceride levels seemed to benefit more from the healthy meals. Their arteries responded better to the Mediterranean meal compared to people with low triglyceride levels. "We believe that a Mediterranean-type diet may be particularly beneficial for individuals with high triglyceride levels, such as patients with metabolic syndrome, precisely because it could help keep arteries healthy," Dr. Nigam said.

Mediterranean meal vs. junk food meal

The results were established in 28 non-smoking men, who ate the Mediterranean-type meal first and then the junk food-type meal one week later. Before beginning, the men underwent an ultrasound of the antecubital artery at the elbow crease after fasting for 12-hours to assess their baseline endothelial function. The researchers then tested the effects of each meal. The first was composed of salmon, almonds, and vegetables cooked in olive oil, of which 51% of total calories came from fat (mostly monounsaturated fatty acids and polyunsaturated fats.) The second meal consisted of a sandwich made of a sausage, an egg, and a slice of cheese, and three hash browns, for a total of 58% of total calories from fat: extremely rich in saturated fatty acids and containing no omega-3s. At two hours and four hours after each meal, participants underwent further ultrasounds to assess how the food had impacted their endothelial function.

Dr. Nigam and his team found that after eating the junk food meal, the arteries of the study participants dilated 24% less than they did when in the fasting state. In contrast, the arteries were found to dilate normally and maintain good blood flow after the Mediterranean-type meal.

"These results will positively alter how we eat on a daily basis. Poor endothelial function is one of the most significant precursors of atherosclerosis. It is now something to think about at every meal," Dr. Nigam said.

Eggs save a lot of protein. Boiled, made scrambled, or omelet served at breakfast fit. Often egg was associated with elevated levels of cholesterol. A new study shows that eating eggs every morning can help you lose weight.

A study conducted in the UK found that the egg is the best way to release the fat. Because the eggs will make the stomach full longer than other foods consumed for breakfast, such as crisps, biscuits and fast food.

Protein content plays a role in preventing hunger. Because these satiety, then people will reduce calorie consumption throughout the day.

In a study also said that the leucine content in eggs can play a role in regulating protein synthesis in muscle and insulin. If the protein-rich foods included in the diet, is known to reduce the consumption of complex carbohydrates in the body.

Eggs will also help burn body fat. Obviously this will have an effect on controlling hunger. Egg whites are low in calories can help you lose weight.

This statement is also recognized by nutritional consultant. Eggs contain protein and fat will make the stomach full longer. Eggs also have a sufficient amount of calories and fit if eaten at breakfast.

An egg contains about 212 mg of cholesterol, all in the yolk. Total cholesterol is not to exceed the recommended intake is about 300 mg per day.

It is true that if taken too much can raise cholesterol levels. However, a study showed that eating 4 eggs or more per week showed no increased risk of heart disease.

In addition to cholesterol, egg yolks also contain vitamin D and folic acid. Egg yolks are orange due to the natural pigments from plants that Lutein and Zeaxanthin. Both of these pigments can maintain eye health, muscle formation and helps the absorption of protein

8 Types of food Consume Every Day - Every human being needs to eat to fill the energy and effort was wasted. But still many people are ignorant and do not pay attention to what goes into their mouths. Though food plays an important role not only to overcome hunger, but also its function in improving health. In short, we must be smart to choose foods that are good for the body.

The following are 8 Types of food Consume Every Day, as quoted MensHealth:

Spinach

You seem to be modeled after the cartoon character Popeye ate spinach hooked. Spinach has a very vital role in building muscle as a rich source of omega-3s and folate, which helps reduce the risk of heart disease, stroke, and osteoporosis. Amazingly, folate may also increase blood flow to the lower part of your body, thus helping to protect you against problems related to sexual abuse. Spinach is also high in lutein, a compound that may fight macular degeneration (damage to eye tissue).

Yogurt

Fermented health drinks are very good to support overall health. Yogurt contains hundreds of millions of probiotic organisms (good bacteria) that serves as an aid in the face of bad bacteria in your body. Yogurt also helps improve your immune system and provide protection against cancer.

Tomatoes

The red color on tomato skins contain the antioxidant lycopene. If you want to get the best results, you should cook the tomatoes before you eat it. Because tomatoes are cooked more easily absorbed by the body. Studies show that diets rich in lycopene can decrease the risk of bladder cancer, lung, prostate, skin cancer, and stomach cancers, as well as reducing the risk of coronary artery disease. If you do not really like tomatoes, can change with watermelon red, Japanese persimmon, papaya, guava.

Carrots

Carrots are not only good for maintaining eye health, but also reduces the risk of cancer and severity due to inflammation such as asthma and rheumatoid arthritis. As an alternative to replacement, you can eat sweet potatoes, squash, peppers and mango.

Black beans

All types of nuts are generally good for heart health. But black bean has properties not possessed by any other bean that is, increase brain power. Black beans are rich in anthocyanin content - an antioxidant compound that serves to enhance brain function. In one day you simply eat half a cup of black beans (8 grams of protein and 7.5 grams of fiber). Black beans are very low in calories and saturated fat free, so do not be afraid to eat them.

Walnut

Walnuts contain omega-3 more than the salmon. Diets high in omega 3 has been shown to improve heart health, prevent stroke, and hypertension.

Oats

The benefits of oats are very important for diabetics to help regulate blood sugar levels. The results of research in Asia Pacific Journal of Clinical Nutrition showed that beta-glucan in oats can help prevent the occurrence of elevated levels of blood sugar in diabetics dramatically after eating.

Blueberries

The high content of antioxidants in blueberries make these foods are known as the main enemy of cancer. In fact, some studies suggest that blueberries rich in fiber, vitamins A and C. If you are hard to get them not to worry, you can replace it with acai berry, grape, raisins and strawberries.