By reducing the amount of harmful dietary fats cholesterol and increasing yoru fiber intake, you can avoid cardiovascular disease, type 2 Diabetes, obesity, colon cancer, gallstones, obesity, diverticulosis, inflammatory bowel disease, hemorhoids, diarrhea, and constipation, .
Harmful dietary fats include:
There are two types of fiber: soluble and insoluble. Fiber in cell walls is insoluble in water. Insoluble fiber binds water as it passes through the digestive tract, making stools softer and bulkier. It also stimulates peristalsis-the rhythmic contractions that move food along the digestive tract, preventing constipation and hemmorhoids. Insoluble fiber also prevents irritable bowel syndrome and diverticulosis, a painful inflammation of the diverticula, which are pouches of the intestinal wall. Because fiber accelerates the transit of carcinogens in the gastrointestinal tract, colon cells are exposed for a shorter time to these toxins, and the likelihood of colon cancer is reduced. Insoluble fiber also helps to prevent gallstones in women.
Soluble fiber, also called viscous fiber, is found inside plant cells. Soluble fiber increases the viscosity of food, which slows the movement of food through the intestines, preventing diarrhea. Your body uses cholesterol to produce bile acids, some of which are excreted daily. Soluble fiber binds to bile acids, reducing the amount of bile reabsorbed in the intestines, and increasing the amount of bile that is excreted in the feces. To make up for this loss of bile, the liver makes more bile salts, using more cholesterol to make them. In order to obtain the cholesterol necessary to make more bile salts, the liver increases its production of low-density lipoprotein (LDL) receptors. These receptors pull cholesterol out of LDL molecules in the bloodstream. Therefore, the more bile salts the liver makes, the more LDL cholesterol is pulled from the blood. One of the short-chain fatty acids produced by the fermentation of soluble fiber in the large intestines may also inhibit the amount of cholesterol produced by the liver. A high-fiber diet reduces total cholesterol, triglycerides, and Very Low Density Lipoprotein-the most dangerous form of cholesterol. This prevents the buildup of plaque in the arteries and improves cardiovascular health. It also lowers the risk of heart disease.
In addition to its beneficial effects on the digestive and cardiovascular systems, soluble fiber helps stabilize blood sugar levels by preventing blood sugar levels from rising rapidly after a meal. If you have insulin resistance, hypoglycemia, or diabetes, the soluble fiber in foods like lentils can help balance blood sugar levels while providing steady, slow-burning energy.
In addition, probiotic bacteria thrive on soluble fibers, including oligofructose and inulin. Oligofructose is a fructooligosaccharide, which refers to a short chain of fructose molecules. Inulins are a group of polysaccharides, which means a long chain of sugar molecules. The probiotic bacteria in your colon can metabolize these soluble fibers through fermentation, releasing significant quantities of carbon dioxide, hydrogen, and methane. This process can sometimes cause intestinal gas; however, if you eat these soluble fibers regularly, your body grows accustomed to them, and you experience fewer problems with gas. The probiotic intestinal bacteria can metabolize the soluble fiber into short chain fatty acids (SCFAs). This process not only helps support healthy populations of friendly bacteria in your large intestine, but also provides a direct supply of energy (in the form of SCFAs) to the cells that line your large intestine. With this benefit of this extra SCFA energy supply, your intestinal cells can stay healthier and function at a lower risk of becoming cancerous. Inulin and oligofructose are naturally present in many plant foods, and may help prevent constipation, promote enzyme activity and improve the pH levels in your colon. In addition, inulin promotes Lactobacillus acidophilus to produce butyrate, a beneficial short-chain fatty acid that helps inhibit inflammation in the intestinal tract. Beans, peas, and lentils contain the oligosaccharides, raffinose and stachyose, that feed bifidobacteria, which suppress the activity of putrefactive bacteria, such as Clostridium in the colon.
Beta glucans are sugars that are found in the cell walls of baker's yeast, shiitake mushrooms, and cereal grains, like barley, oats, rye, and wheat. They increase the number of probiotic bacteria in the intestines, especially in people over the age of fifty. Beta glucans stimulate the activity of macrophages, which are immune cells that ingest and demolish invading pathogens and stimulate other immune cells to attack. Macrophages also release cytokines, chemicals that enable the immune cells to communicate with one another. In addition, beta glucans stimulate lymphocytes (white blood cells) that bind to tumors or viruses, and release chemicals to destroy it. Beta glucans also help to lower total and low-density lipoprotein (LDL or "bad") cholesterol. Lentinan, a type of beta glucan found in shiitake mushrooms, is believed to reduce tumor activity and lessen the side effects of cancer treatment. Beta glucans also help your body fight bacteria resistant to antibiotic treatment and viruses that cause upper respiratory infections. They fight a form of Escherichia coli (ETEC), which cause traveler's diarrhea. They also fight upper respiratory infections from colds and flu. Lentinan strengthens the immune system and helps combat illnesses that attack the immune system like AIDS.
Cholesterol-reducing drugs are medicines that lower the amount of cholesterol (a fat-like substance) in the blood.
Fat contains calories which are avoided during diets. The amount of calories that are in one gram of fat equals out to be nine calories. Knowing this can assist someone in changing to a healthier way of eating.
When reducing fat intake, the emphasis should be placed on lowering intake of what
Erm... avoiding high intake of fat.
you can always reduce your weight by reducing the amount of calories and fat intake in your daily diet. by cutting back on sweets and oil/fat your should be able to lose some body fat.
Some diet considerations for those recovering from a stroke and/or those who suffer from hypertension include reducing the amount of sodium in the diet, reducing the amount of sweets consumed, and limiting or eliminating alcohol consumption. More health food choices would include: whole grain foods, fruits, vegetables, nuts, and low-fat/fat-free dairy products.
A fat loss diet is a dietary regime in which the goal is to shrink adipose tissues by reducing the amount of lipids stored in them. To accomplish this, a diet that is calorie-controlled is consumed, and endurance activities are used to force the body to use its stored fat as fuel.
You can reduce your triglycerol levels by lots of exercise, reducing the amount of fat you eat while increasing the amount of fruit and vegetables that you eat. Eating fish or taking fish oil capsules may help, too. By doing these things, I was able to reduce my triglycerol level from about 450 to about 185 in a year or less.
Thanks to new technology, a full body liposuction involves removing excess body fat while reducing the amount of blood loss.
Muscle weighs more then fat so fat takes up more volume. If one is building muscle they may even gain some weight while body fat percentage drops.
If there is a high amount of fat or carbohydrates in a snack, it may give you energy for a bit, but cause you to crash later. It will also be high in calories.
in fat cells