Although it remains controversial to link a low-carb diet with an increased risk of stroke and heart attack, many people believe it is worth investigating. The truth is that it may not be a good idea to completely cut out carbohydrates. A low-carbohydrate diet can help you improve your cardiovascular health. The decision to eat a low-carb or high-fat diet is yours, but it can be a good place for a start.
A New York Times article recently discussed the benefits of a low carb diet for heart health. Anahad O'Connor summarized a landmark research on diet and heart diseases. Dr. Bret Scher, the Diet Doctor medical director, was the lead of the study. It was headed by Dr. David Ludwig, a Harvard professor. Although the results are not conclusive yet, they are promising.
Participants were randomly assigned to either a high-carb- or low-carb diet and they followed it for six months. The high carbohydrate group consumed seven percent or more of its calories from saturated oil, more than twice the recommended dietary guidelines. The low-carb groups also ate lots of fiber-rich food, like whole wheat bread or strawberry jam. The researchers concluded that high-carbohydrate diets were beneficial for heart disease prevention.
LDL particle (the blood fatty particles) size reduction was linked to decreased risk of coronary arteriosis. Although the results were similar, the diet with lower sdLDL particle sizes was more effective than that with low carbohydrate. Results from the trial showed that limiting carbohydrates to a limited extent may lower the risk of developing cardiovascular disease. A further study would be needed to examine the long-term effects of a high-fat, low-carb diet on other variables.
The diets reduced LDL and triglycerides. It also lower cholesterol in Type 2 diabetes patients. Low-carb diets were found to reduce LDL cholesterol and triglycerides, both of which are risk factors for heart disease. Study results showed that a low fat diet is better for the health of the heart. However, high-fat alternatives increased the chance of developing diabetes.
Another study found that low-carbohydrate diets resulted in lower total cholesterol and lower blood pressure. Low-carb people were also more likely to have a thinner body and be less susceptible to heart disease. Their heart health was better thanks to this diet. They were also healthier overall. A high-fat diet was associated lower levels of inflammation and higher risk of developing cancer.
FAQ
How do I get enough vitamins?
The majority of your daily needs can be met through diet alone. Supplements may be necessary if you are not getting enough of a particular vitamin. You can take a multivitamin supplement that contains all the vitamins you need. You can also buy individual vitamins in your local drugstore.
If you are concerned about getting enough nutrients, talk to your doctor about what foods contain the best sources of vitamins. You can find vitamins K and E in dark green leafy vegetable such as spinach, kale and turnip leaves, as well a variety of sweet potatoes and sweet potatoes.
Ask your doctor for advice if you are unsure how much vitamin to take. Your medical history and current health will help you determine the best dosage.
What should I eat?
Eat lots of fruits and vegetables. They provide vitamins and minerals to keep your immune system strong. Additionally, vegetables and fruits are high fiber. This helps with digestion and keeps them full. Include at least five portions of fruit and vegetables per day.
You should also drink lots of water. Water helps flush toxins out of your body and makes you feel fuller between meals. Drink about eight glasses each day.
Consume whole grains and not refined. Whole grains have all the nutrients they need, including B vitamins. Refined grain has lost some of its nutrition.
Avoid sugary drinks. Sugary drinks are loaded with empty calories and contribute to obesity. Instead, choose water, milk, and unsweetened tea.
Avoid fast food. Fast food is low in nutritional value. Although it may taste delicious, fast food won't provide you with the energy you need for your daily activities. Choose healthier options like salads, soups and sandwiches as well as pasta dishes.
Try to limit alcohol intake. Alcohol is a poor nutrient and has empty calories. Limit your intake of alcohol to two drinks per week.
Red meat consumption should be reduced. Red meats have high levels of cholesterol and saturated fat. Lean cuts of beef or pork, lamb and chicken, as well as fish, are better choices.
Exercise: Good or Bad for Immunity?
Your immune system is strengthened by exercise. Exercise increases white blood cell production, which helps fight off infection. You can also eliminate toxins from the body. Exercise is a great way to prevent heart disease, cancer, and other diseases. It reduces stress.
But, too much exercise can lead to a weakening of your immune system. If you work out too hard, your muscles become sore. This causes inflammation, swelling, and can even lead to death. In order to fight infection, your body must produce more antibodies. The problem is that these extra antibodies can cause allergies and autoimmune disorders.
So, don't overdo it!
Statistics
- According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (healthline.com)
- The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)
- nutrients.[17]X Research sourceWhole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. (wikihow.com)
- Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
External Links
How To
How to keep motivated to stick with healthy eating and exercise
Tips for staying healthy and motivated
Motivational Tips for Staying Healthful
-
Create a list of your goals
-
Set realistic goals
-
Be consistent
-
Reward yourself when your goal is achieved
-
Do not give up even if you fail your first attempt.
-
Have fun