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Monthly Archives: August 2016

Reduce Deaths from Heart Disease with Eating Healthy Fats

Urging individuals to eat sound fats, for example, those found in olive oil or fish could avoid more than a million passings from coronary illness worldwide every year, as per another study.

Truth be told, the quantity of passings from coronary illness because of inadequate admission of sound fats is just about three times’ more prominent than the quantity of passings because of unnecessary admission of soaked fats, as per the analysts. (Soaked fats are found in meat, cheeses, other dairy items and additionally palm and coconut oils.)

“Strategies for a considerable length of time have concentrated on soaked fats as the need for averting coronary illness, however we found that in many nations, an as well little admission of sound fats was the huge issue, greater than immersed fat,” said contemplate creator Dr. Dariush Mozaffarian, of the Friedman School of Nutrition Science and Policy at Tufts University in Boston.

In the study, researchers looked at data on people’s diets and rates of death from heart disease from 186 countries in 2010. They estimated that 711,800 deaths from heart disease that year —or 10.3 percent of all deaths from heart disease worldwide — were due to people eating too little of the healthy fats called “omega-6 polyunsaturated fats,” which can be found in vegetable oils.

In comparison, only about one-third of this number — 250,900 deaths, or 3.6 percent, of worldwide deaths from heart disease — were due to people eating too much saturated fat. [10 Amazing Facts About Your Heart]

The reason why so many more deaths could be prevented by increasing the intake of healthy fat is likely that there are additional health benefits when people consume omega-6 polyunsaturated fats instead of carbohydrates, the researchers said.

For example, “Instead of having two pieces of bread, have half a piece of bread and lots of olive oil or lots of healthy cooking oil or nuts,” Mozaffarian told Live Science.

The researchers also found that 537,200 deaths in 2010 were due to anexcessive intake of trans fat, including those in processed, baked and fried foods as well as cooking fats used in certain countries.

When the researchers looked at patterns of deaths from heart disease over time, they found that the proportion of deaths from heart disease due to an insufficient intake of omega-6 polyunsaturated fat declined 9 percent between 1990 and 2010.

In comparison, the proportion of deaths from heart disease due to a high intake of saturated fats declined by 21 percent. Deaths from heart disease due to a high consumption of trans fat rose by 4 percent during this time, the study found.

The new results suggest that “people should be increasing their healthy fats as long as they are doing it in place of animal fats, or, even better, in place of refined starch and carbohydrates,” Mozaffarian said. Such healthy fats can be found in fish, nuts and vegetable oil, he said.

In the U.S., heart disease is the leading cause of death, and kills about 610,000 people every year, according to the Centers for Disease Control and Prevention. Along with eating a healthy diet, people can prevent heart disease by getting regular exercise, maintaining a healthy body weight and refraining from smoking.

The Healthy Way Gain Weight During Pregnancy

Putting on weight amid pregnancy is both regular and key. Be that as it may, constraining the weight picked up amid pregnancy to a solid sum is an entire other story, and the familiar saying “eating for two” surely doesn’t help.

Ladies may surmise that “being pregnant gives them the permit to eat anything,” said Katherine Tallmadge, an enrolled dietitian and a commentary patron to Live Science. In any case, putting on an excess of weight amid pregnancy can have long haul wellbeing results for mothers, she said.

That is on account of it can be super difficult to lose that additional fat in the wake of conveying, she said.

In fact, considers demonstrate that the measure of weight a lady picks up amid pregnancy assumes a noteworthy part in the amount she’ll lose subsequent to conceiving an offspring.

So, with that in mind, here’s how to gain weight during pregnancy in a healthy way.

300 calories

To gain at the rate of 1 lb. (0.45 kilograms) a week — which is the recommendation for most women in their second and third trimesters — it takes only 300 extra calories a day, on average, Tallmadge told Live Science.

A woman could get those extra calories, for example, by drinking two glasses of milk (around 100 calories each) and eating one extra serving of a whole grain (around 100 calories), Tallmadge said. Adding a serving of yogurt or fatty fish is also a great idea, she said. (Women who are overweight or obese before pregnancy are recommended to gain less than 1 lb. weekly, so they need even fewer extra calories.)

In any case, the approach should be all about eating nutritious food, Tallmadge said, noting that these guidelines aren’t much different from other health guidelines, with the exception that pregnant women need slightly more calcium, iron and folic acid than other adults do. (These can come from a prenatal multivitamin, she added.)

Dr. Jacinda Nicklas, an assistant professor of internal medicine at the University of Colorado School of Medicine, also said that women should increase their calories with healthy fats, such as avocados or nuts, not junk food.

Of course, weight-gain requirements change as pregnancy progresses, with the recommended number of calories increasing with each trimester.

Small meals

Although it’s relatively common for women to gain too much weight in the first trimester, for some, it may actually be difficult to get enough calories later in pregnancy.

During the third trimester, the developing fetus gains a lot of fat, and it’s important for a pregnant woman to consume enough calories for the fetus to do so, said Kathleen Rasmussen, a professor of maternal and child nutrition at Cornell University.

But because of the growing size of the baby, and increasingly limited space in a woman’s midsection, it can be difficult for women to eat large meals later in their pregnancy, Rasmussen told Live Science.

As such, Rasmussen recommends that, unless a woman is eating very-high-calorie foods, she should eat several small meals a day.

Vitamin D

News about vitamin D is all over the place. In case you’re experiencing difficulty sorting it out, read on. We’ve pulled together the most ebb and flow look into about this vital vitamin.

Vitamin D permits us to assimilate more calcium. Before the fortress of drain items with vitamin D, rickets, a sickness creating the softening and debilitating of bones, was a noteworthy general wellbeing issue. Since the 1930s, all drain delivered in the United States is invigorated with 10 micrograms (400 IU) of vitamin D per quart which drastically lessened the quantity of rickets cases.

New research has connected vitamin D insufficiency with numerous infections, including hypertension, coronary illness, diabetes, disease, different sclerosis and rheumatoid joint inflammation.

It is right now assessed that 30 percent of youths across the nation may have vitamin D lack. Why aren’t children getting enough vitamin D?

Specialists trust it’s brought about by numerous elements, some dietary and some identified with sun presentation – vitamin D is made in the skin within the sight of bright beams.

  • Children are spending more time indoors, favoring television and video games to outdoor play.
  • Liberal use of sunscreen reduces skin damage but also minimizes vitamin D production in the skin.
  • Living among tall buildings in urban environments means less sun exposure.
  • ŸYoung children and adolescents are consuming less vitamin D fortified milk.
  • ŸDark-skinned individuals don’t absorb sunlight as easily as Caucasians and are more prone to vitamin D deficiency.

# How to Safely Get Vitamin D – From the Sun

Vitamin D is often referred to as the “sunshine” vitamin because our skin can make it when we are out in the sun. About 5 to 30 minutes of sun (without using sun screen) during peak hours (10 a.m. to 3 p.m.) twice a week on our face, hands and arms is enough to meet our needs. Sunscreen with SPF of 30 can block 95 to 99 percent of vitamin D production. After your 5 to 30 minutes, however, be sure to put on some sun block or a cover-up to prevent skin damage. In winter months, it may be necessary to get more of your vitamin D from foods.

Although most of us get enough vitamin D from food and sun exposure, some people may need more, including those who live in northern states, are not outside often, are older or have dark skin.

# How to Get Vitamin D – From Food

  • Aim for 3 cups of vitamin D-fortified milk a day.
  • Use milk instead of water in making hot chocolate, soups and sauces.
  • Choose vitamin D-fortified yogurts, cheese and orange juice whenever possible.
  • Check labels and choose breakfast cereals that are fortified with vitamin D.
  • Include tuna on a regular basis, in sandwiches, casseroles or salads
  • Grill or bake salmon for a vitamin D-rich meal, once a week if possible.

# How Much Do I Need?

Our consumer tip sheet, Vitamin D: What You Need to Know About the Sunshine Vitamin is a great resource. It outlines the current recommendations: children and adults aim for 600 IU of vitamin D per day, while those over 70 should get 800 IU.1One cup of milk contains 100 IU, so three cups over the course of the day will get most people halfway to the recommended amount.2 Other dairy products, like yogurt and cheese, often contain vitamin D, but aren’t required to, so always check the label.

Milk is an important source of vitamin D, and people who drink it tend to get 180 percent more vitamin D than those who don’t.3 Other good sources, like salmon, contain 100 to 250 IU for a serving of farmed salmon and as much as 500 IU for wild.

There are plenty of vitamin D supplements on the market, but the Institute of Medicine encourages people to get vitamin D from foods. Very high doses of vitamin D (above 10,000 IU per day) can cause kidney and tissue damage. Always check with your doctor before taking supplements.

References:

  1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010. http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/Report-Brief.aspx
  2. U.S. Department of Agriculture, Agricultural Research Service. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Nutrient Data Laboratory Home Page, http://ndb.nal.usda.gov/
  3. Fluid Milk Consumption in the United States. Food Surveys Research Group: What We Eat in America, NHANES 2005-06, Dietary Data Brief #3, ERS, Oct 2010. http://ars.usda.gov/SP2UserFiles/Place/12355000/pdf/DBrief/3_milk_consumption_0506.pdf – first paragraph, top of pg 6.
  4. Bendik I, Friedel A, Roos FF, Weber P, Eggersdorfer M. Vitamin D: A critical and essential micronutrient for human health. Front Physiol. 2014 Jul 11;5:248.
  5. Ross A. Modern nutrition in health and disease (11th ed.). 2014. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins