Apanemia Health Centre

Posts Tagged ‘calories’

To reduce high cholesterol levels and keep them in the appropriate level, the first step is to establish a proper diet.

Dietary recommendations that then we are useful both for the patient with high cholesterol levels and for anyone who wants to follow a healthy diet even though their cholesterol levels are normal.

1. Reduce fat intake to no more than 30% of total calories from the diet. Fats can be of several types:
* Saturated fats: They are those that favor the deposition of LDL cholesterol in the arteries. It is found mainly in the animal kingdom, fatty meats, sausages, milk, cheese, butter, etc. And in some vegetable oils such as coconut and palm.
* Polyunsaturated fats: They are those that protect against atherosclerosis because they produce significant decreases in total cholesterol l and that of LDL and HDL. They must be supplied by the diet because the body is unable to synthesize them. Found in some vegetable oils and oily fish special.
* Monounsaturated fats: Increases HDL cholesterol and is found in olive oil.

2. Low in cholesterol, must contain less than 300 mg of cholesterol per day. Some foods are high in cholesterol and relatively low in total fat, such as liver, seafood and eggs. Read the rest of this entry »

Sport is healthy, but only if you efficient sport. But how do you know you half an hour on the treadmill useful? A heart rate monitor can help. He warns you if your heart rate too high or too low.

A high heart rate during exercise is dangerous, because you run the risk of overloading your body goes. If you get injuries. A low heart rate is not good, because then your condition does not improve, and you’re really wasting your time. It is therefore a good idea to measure your heart rate so you can train safely and efficiently.

There are several types of heart rate monitors on the market. There are simple models, which only indicate what your heart rate zone at that moment, but there are also more sophisticated aircraft. These can indicate exactly where your heart rate too high for the intended training purpose. Often also show that many calories you consume.

A heart rate monitor consists of two parts: a chest strap and a wristwatch. The chest strap you wear on your bare skin, just below your chest. This band includes sensors, you must first wet with water.

Heart Rate Zone determine
Your heart is always within a given zone, with a lower and an upper limit. If your heart rate remains within this target zone, you will achieve the best results and your sport in a safe manner without risk of fatigue.

There are several methods to calculate your target heart rate zone, such as age or karvonenformule formula. Even with a special exercise test or a heart rate monitor you can calculate your heart rate zone.

- Age formula
With this method you need to estimate your maximum heart rate. This is the maximum number of heartbeats per minute that your heart can be overcome, even if your liver more effort. This can estimate maximum heart rate by subtracting your age from 220. Are you 27 years for example, your maximum heart rate 193.

The balance of cholesterol levels has now become a global struggle, to the kind of modern or industrialized food, which stimulates its practical abandonment of natural foods, balanced nutrient-rich, for that reason and a set external factors, we are now in the midst of a great challenge for our health, that only with adequate information and advice, we can beat, so we offer the following tips provided for information:

1. Limit sugar and alcohol. They provide few nutrients but many calories and therefore contribute to high cholesterol levels by increasing body weight. An overweight body contains too much saturated fat and type of LDL or bad cholesterol, high.
2. Bad habits such as smoking and a sedentary lifestyle may increase the risk of heart disease and smokers should quit, regular aerobic exercise (20 to 30 minutes, 3 times a week) can lower levels and help prevent the buildup of cholesterol plaque. It can also reduce stress that can cause high blood pressure, another risk of heart disease.
3. Fish should be eaten often, 3 or more times a week, since research indicates that some deep-sea fish such as mackerel, salmon, herring, albacore tuna, lake trout, contain an oil called Omega – 3 or fatty acids, which owns the property proven to lower cholesterol in blood. The fish oil supplements, however, are not recommended because adding too many calories.
4. Avoid high sodium content in foods. Some patients with high cholesterol also have high blood pressure and sodium reduction, can help keep blood pressure within normal limits and should take into account that it is also an ingredient in many commercially processed foods.

Just as common medications such as antacids, laxatives, and cough remedies can contain large amounts of sodium, our recommendation is to read the product labels.

Basic rules we should take to fight cellulite:

1. Reduce salt

The salt retains fluid and causes swelling of the tissues you. It also reduces the consumption of sugars and fats and which behave like complex digestive processes that facilitate the development of toxins and adipose tissue degenerate; also encourage weight gain and the appearance of cellulite.

2. Waiver of coffee and cigarette

Both are vasoconstrictors, decrease the diameter of vessels, reduce the amount of blood that reaches the periphery of the body and prevent tissue oxygenation.

3. Say no to alcoholic beverages

Favor the retention, cellulite and swelling of legs, besides having a high caloric content.

4. Drink plenty of water

Purifies the body and helping to eliminate fluids and toxins. The ideal is to take two liters per day, starting with a glass fasting and taking one every hour. If you can, try to take a natural diuretic as Jamaican water or grapefruit without sugar, which will help you eliminate fluid more quickly.

5. Avoid staying long sitting or standing

If the job requires you to sit still long, try to stretch their legs occasionally. If you’re sitting, at least every hour stop and walk two minutes and make some moves that make you stretch and relax muscles.

6. Sit properly

Do parallel with knees and feet flat on the floor. Do not cross your legs, because the pressure on the pelvic area causes traffic problems at the groin.

7. Take precautions with contraceptives

He recalled that the estrogens contained in oral contraceptives, promote fluid retention and the appearance of cellulite. If you have cellulite or you’re afraid to be prone, the better to assess the possibility of using other contraception. For any doubt, consult your doctor.

8. Say goodbye to high heels

In addition to causing pain in the feet, hinder the flow of blood. The perfect shoe must have a heel with a height between 3 and 5 cm., So the heel can develop as normal blood pump function.

9. Forget the tight clothing

If you have cellulite, it is better to sacrifice fashion to avoid having this problem: jeans, tight belts, strong elastic underwear, tight pants, etc., Are a hindrance to the movement, the main cause of the appearance of cellulite.

10. Anti constipation

The loose bowel, is an ally of cellulite: the pressure put on her spleen, prevents the proper flow of blood to the heart and impairs blood circulation. If you suffer. Eating a diet rich in water, fiber, fruits and vegetables.

11. Exercise

Physical activity is a hobby that also promotes the burning of calories, prevents the accumulation of fat, tones muscles and promotes circulation. So do some aerobic sports like swimming, running, spinning, etc.