An article I thought I should share and would be interesting for the readers. Click the following links to read more.
As a general guideline, you should hold your total fat intake to 25 to 30 percent of calories, and no more than 10 percent of total caloric intake should be from “bad” fats—saturated and trans fats. Trans fat should be held to 3% or less. The remaining 15 to 20 percent of total calories.
You should be nuts about nuts, and here’s why. Several very large studies that included tens of thousands of participants from the Nurses’ Health Study, the Physicians’ Health Study, and others, found that the risk of coronary heart disease is 37 percent lower among people who eat nuts more than four times per week.
There is a huge impact that free radicals have on aging, so you need lots of antioxidants to fight off these nasty damaging molecules. The accumulated harm to cells, tissues, and organs caused by free radicals is a key contributor to aging and many diseases associated with growing older. Great sources of antioxidants are fresh fruits and vegetable
Inflammation doesn’t just affect the joints and cause arthritis; it can occur anywhere along the miles of blood vessels in the body. In fact, recent research shows that chronic inflammation of the blood vessels is an important factor in aging and age-related diseases, including heart disease, stroke, diabetes, cancer, and Alzheimer’s disease. Have lots of fish and green vegetables.
It’s not hard to make friends with fiber if you follow steps 3 and 4, because they include plenty of fiber-rich foods. The Institutes of Medicine recommend the following daily fiber intake (soluble and insoluble) for adults: 19 to 50 years, 38 grams per day; older than 50 years, 30 grams.
Pure water is essential for hydration of the skin and muscles and to promote healthy circulation and organ system functioning, especially the gastrointestinal system. Keeping yourself properly hydrated can also significantly reduce your chances of getting cancer. Studies have shown that women who drank more water (eight glasses or more daily) had less than 50% risk of breast or cervical cancer.
Protein deficiency is one dietary problem most Americans do not have, but getting too much protein and suboptimal protein is. To this fact add another one: as you age your ability to create, transport, and break down proteins decreases. The combined result is a loss of muscle tone, the appearance of wrinkles, loss and graying of hair. So having protein and doing regular exercise to digest it will definitely contribute.
It’s not always what you eat but how you prepare it that can subtract years from your life. That’s why you need to prepare your food in ways that do not promote the formation of advanced glycation end products (AGEs), those nasty substances that accelerate aging, cause inflammation, and contribute to dozens of diseases. Eat fresh or sautéed food as much as possible.
You are surrounded by substances that cause and contribute to aging and disease, and that includes the food and beverages you consume every day. Fortunately there are ways you can avoid or minimize their harmful effects. Avoid sugar and sugary foods.
Unlike black and oolong tea, green tea is not fermented, so its active ingredients are not changed. Some of those ingredients include polyphenols, potent antioxidants that appear to help protect against various cancers. Green tea is also credited with helping regulate blood glucose levels, lowering cholesterol levels, and helping promote weight loss.