Many people care about their health but sadly many do not.

Exercise, stress avoidance, and rest are essential habits for good health. Another important factor is a healthful diet. Nutrition and eating the right amount of the food groups are important to keeping our body’s strong and functioning properly. The proper nutrition not only fuels our body, it also reduces the risk of chronic illnesses. Proper nutrition also prevents obesity, heart attacks, and even cancer.

A healthy diet is more then eating the right foods

It’s also about how much we eat, the combination of the food groups, the amount of water we drink, and the proper amount of nutrients. It’s also about what food groups to avoid. Processed or fast food should be limited or even eliminated.

Avoid Fad Diets

People tend to try fad diets which may reduce weight, but also starves the body of essential nutrients to obtain proper health. These diets can be dangerous to some people and can cause severe health issues to the liver, heart and other vital organs.

The key to a healthy diet is to eat in moderation

Fresh vegetables, fruit and small portions of fish or chicken are some healthy food groups. Watch your salt intake and substitute herbs and spices, instead of salt and sugar. Eating the right amount of food and the right food groups is essential for good health, a strong body, and to fight off illnesses, and risks of injuries and dangerous medical conditions.

What most people don’t realize is that these processed foods often contain a large amount of sodium. Our bodies require sodium to maintain health however the amount of sodium in certain foods is way above the necessary amount needed, sometimes dangerously over the limit. A low sodium diet may be the right choice for some people who have certain health issues. It’s essential that people read the labels on food items to find out the amount of sodium they are ingesting.

What is a Low Sodium Diet?

A low sodium diet is basically a diet which contains no more then 2400 mgs of sodium per day. This figure can be lower depending on what your physician prescribes. To put this in perspective, a teaspoon of salt contains about 2300 mgs of sodium. The human body requires only about 69 mgs of sodium per day. Anything under 2400 mgs of sodium is considered a low sodium diet.

How to Control Sodium Levels

The best way to control your sodium levels is to stay away from salt, or foods that contain large amounts of salt. Eat fresh vegetables, fruits and obviously don’t add table salt to the foods you are preparing. Avoid soda pop and water that is softened by the use of a water softener. If you do purchase processed foods, read the label. There are also many foods that are marketed as low sodium, but you should still read the label and the watch the portion intake.

Although there is more to good health then eating properly, the foods we eat are essential to overall health. The heart is one of the most important organs in our body, so keeping it healthy is vital. Many of the foods we eat directly affect our heart health. This is why it is important that we watch the intake of the food we eat, and also pick the proper foods to maintain a healthy heart.

Knowing the proper foods is the first step towards a heart healthy diet.

It’s even more important to eat right if you have a history of heart trouble or a history of heart attacks in your family background.

Fish and seafood is the best choice for the main entrée.

Fish contains omega-3 fatty acids, which may reduce the risk of heart disease, and strokes. Fish is also a good source for protein, and contains fewer calories then most other meats.

Eating vegetables instead of other food groups can help lower your risk of heart disease.

These natural foods aren’t just good for you; they are also one of your greatest weapons for fighting off heart problems. Whole grain foods are also a very good choice for your heart healthy diet.

Stay away from fatty foods, and dairy products.

These tasty food groups are not a wise choice and should be controlled, or eliminated in some extreme cases. Balancing your meat, fish, and vegetables is the key, and avoid fatty foods to ensure a heart healthy diet.

Cholesterol is a soft fatty substance that is found in the foods we eat.

It gets transferred into our bodies, bloodstream, and directly into our cells. This fatty substance can travel through the body and cause serious health risks.

Lowering your cholesterol levels can be done in different ways.

Controlling our diet is one of the most effective and easiest ways to lower our cholesterol levels, and to lower the risks of many different, and serious health issues.

The main ingredient to watch for in our diets is high-fat foods.

Fat is one of the best sources of energy for our bodies, however too much fat causes high cholesterol levels in our blood stream. Avoid eating too much meat, poultry, and yokes of eggs. These food groups contain high levels of protein which can raise your cholesterol level.

Other foods which contain trans fat or vegetable oil are also bad for people who are trying to lower their cholesterol levels. Olive, canola, and cottonseed oils are a better choice, and do not raise cholesterol levels. Natural butter and other dairy products are also known to raise cholesterol levels.

Read the labels on non-dairy butter spreads to ensure you are getting a product that doesn’t raise cholesterol levels. Also, raising our fiber levels in our diet combats high cholesterol.

Bottom line: reducing the cholesterol in your diet is essential for maintaining a healthy body.

The cholesterol reading you receive from your doctor when you have blood taken is comprised of several different numbers with different significance.

• Total Cholesterol – a measure of the fat in your blood. Cholesterol is made by your liver and consumed through your diet. Too much cholesterol in the body can cause plaque formation (a buildup of fat in the blood) and increase the risk of stroke or heart attack.
• Low Density Lipoprotein (LDL) – often referred to as “bad” cholesterol.
• High Density Lipoprotein (HDL) – often referred to as “good” cholesterol
• Triglycerides – being overweight or having too much fat, sugar, and /or alcohol in the diet can raise this level.

Some key points to eating healthy when managing high cholesterol include:

1. Choose lean cuts of beef and lower fat protein options such as chicken, fish, turkey, and egg whites.
   • Beef contains higher amounts of saturated fat and cholesterol which can contribute to higher blood cholesterol levels. Select protein sources with lower saturated fat content.
2. Bake, broil, and/or grill foods without added fat wherever possible.
   • Frying in oil or adding butter to cook foods adds more saturated fat to the food you are preparing to eat.
3. Choose non-fat or low-fat dairy products.
   • Regular whole milk, yogurt, and cheeses can add a lot of saturated fat to your diet. Try skim or 1% milk, nonfat yogurt, and low fat cheeses.
4. Lighten up on the sweets.
   • Baked and processed goods tend to have higher amounts of saturated fats in them. Cut back on consumption of cookies, cakes, pies, and regular ice cream.
5. Increase intake of “good” fats in your diet.
   • Monounsaturated fats are known to help increase your HDL or “good” cholesterol levels which in turn can help lower your total cholesterol reading. When using fat, choose foods regularly that have monounsaturated fats in them such as avocado, olive oil, and peanut butter.
6. Get moving!
   • Increasing your activity level can improve your cholesterol levels. Exercise helps increase your HDL or “good” cholesterol level and lower your LDL or “bad” cholesterol.
7. Increase intake of fruits and vegetables and add more fiber to your diet.
   • Foods with higher fiber content have been shown to lower cholesterol levels. Choose whole wheat products versus refined products wherever possible and try to incorporate a fruit or a vegetable with each meal.

]]> http://physicalmedicineandrehab.com/chiropractor-blog/nutrition/managing-high-cholesterol-diet/feed/ 1 http://physicalmedicineandrehab.com/chiropractor-blog/featured/heart-healthy-living/ http://physicalmedicineandrehab.com/chiropractor-blog/featured/heart-healthy-living/#comments Tue, 15 Jun 2010 15:13:18 +0000 admin http://physicalmedicineandrehab.com/chiropractor-blog/?p=170 Maintaining a healthy diet is a very important part of keeping your heart working efficiently.

After all, it is the only muscle that never gets a rest! So, it is imperative to provide your heart with the nutrients it needs to function properly as well as minimize your intake of foods that may cause it additional stress and strain.

Let’s learn about the key points to maintaining a heart healthy diet and lifestyle:

1. Limit your salt intake.

Table salt added to your food either at the table or during cooking should be restricted as increased sodium in the diet can lead to high blood pressure. Foods that are high in sodium should also be limited.

2. Limit your saturated fat intake.

Saturated fat is found in animal products such as meats, cheese, butter and dairy as well as in many prepackaged foods that contain hydrogenated vegetable fats and oils. Saturated fat can raise cholesterol levels and increase your risk for heart disease. It is important to read food labels and consume less than 10% of your total calories from saturated fats.

3. Watch your cholesterol intake.

Foods that are high in dietary cholesterol may raise your blood cholesterol levels and potentially cause plaque buildup in your arteries. This may also increase your risk for heart disease. Cholesterol is found in many animal products such as meat, eggs, and dairy and should be limited to about 300 mg per day.

4. Increase your intake of fiber.

Fiber from fruits and vegetables as well as from whole grains may help reduce cholesterol in the blood stream and aid in prevention of heart disease. So, try getting in those 5 fruits and veggies a day!

5. Increase your intake of monounsaturated fats.

There is such a thing as “healthy” fat when it is consumed in moderation! Monounsaturated fats are found in nuts, olive oil, and even peanut butter, and they may help raise your HDL or “good” cholesterol when consumed regularly. Try switching your fat sources to those that are rich in monounsaturated fat.

6. Get moving!

Chiropractic Massage recommended for many ailments

This method of healing is growing more popular then ever and many doctors are recommending chiropractic massage for many ailments. In fact, chiropractic massage has ranked as one of the top treatments for back pain. Deep tissue massage has also been affective on cases of fibromyalgia, and other pain causing illnesses.

Chiropractic Massage is not just for injury caused by trauma

Studies show that moderate pressure to certain areas of the body stimulates a biological effect inside the body, to eliminate pain and help the body correct itself. Sports medicine has been doing this for years, but now it is becoming practiced more for other problems, not just an injury caused by trauma.

Massage therapy is a growing profession.

Massage therapists use a general form of soft tissue massage to help the person relax, and relieve stress. They may recommend that you see a chiropractor if they feel your condition is more serious.

Chiropractic Massage relieves pain and discomfort

Chiropractic massage concentrates more on the areas of the body that are causing pain or discomfort. Stress relief is a secondarily reaction. Chiropractors are trained in areas of body dysfunctions and muscle and tendon performance. This is a much more in-depth treatment then getting a body massage.

Many methods are used by chiropractors to alleviate pain

Chiropractors determine the cause of the pain and use a variety of methods to alleviate that pain. Deep tissue massage is one technique that a chiropractor will implement, but treatments are not limited to just deep tissue massage. Chiropractors often align and adjust the body and follow up with a massage to areas of the body they feel need to be stimulated.

A chiropractor focuses on spinal structure and how the body moves

Chiropractors use a wide variety of techniques to adjust the spine, which they believe cause many dysfunctions and pain to other areas of the body. This procedure helps the body perform properly, and in a normal manner, thus pain free. Improper body structure causes pain and chiropractic care concentrates on alleviating pain caused by dysfunctional body alignment.

There are several separate techniques used by chiropractors.

Like other health care providers, chiropractors have their own beliefs on what is the best form of treatment for the patient. The primary objective for all chiropractors is to make sure the body is aligned properly.

Improper alignment can be caused by spinal problems

Such spinal problems include a curvature, or possibly a shorter leg, causing bad posture and pain in other areas of the body. Sometimes massage and pressure on certain areas of the body is used as a technique.

Many forms of treatment can be implemented to solve a problem

Once the cause of the pain or dysfunction is found, the chiropractor will use several forms of treatment to resolve the issue. They can also tell if the patient may require additional medical help, such as treatment from a medical doctor.

Here are some of the Chiropractic facts which many people don’t know:

• Practicing chiropractors must be licensed in all 50 states, and chiropractic care is covered by all government insurance programs. Medicaid and Medicare both cover the cost of chiropractic treatments.
• Chiropractic treatments are the fastest growing medical treatments in America.
• There are about 60,000 practicing Chiropractors in the United States which is one of the top two most held professions in the health care industry.
• To become a Chiropractor, a person must complete extensive undergraduate classes as well as a four year graduate program including an internship at an accredited institution.
• Doctors of Chiropractic care do much more then adjust the spine. They are a great resource for nutrition, work safety, stress management and injury prevention. Chiropractors can also assist people on postural correction and exercise programs.
• Chiropractic care is drug free, and is generally more safe and predictable then medicines. The lack of any data regarding the dangers of chiropractic care indicates it is a safe and effective form of treatment for some ailments.
• The practices of chiropractic are based on sound scientific principles. These are the 3 main areas of chiropractic treatment. These practices consist of nerves, bones and spinal medical studies.

Going to a doctor may not always be convenient and also very costly. Taking pain relieving medication can ease the pain but it may be unnecessary and also can be habit forming. An alternative to drugs and doctor visits can be a simple neck massage. Using a neck massager can alleviate most tension causing pain, easily, and in inexpensively.

The latest neck massagers are lighter weight and more comfortable to use. They primarily work by rotating padded massage heads that are adjustable. They can be programmed for the individual persons comfort.

Many neck massagers also have a heat feature. The combination of both heat and pressure can remove most tension causing neck pain, and make the person feel refreshed and relaxed. Using a neck massager is a good idea simply for the purpose of relaxing. It’s not just for pain relief but also a good remedy to ward off potential pain and stress.

Some people use a neck massager as a daily way to relax. It can be easily used whilst the person is watching television, reading, or any activity where the person is sitting or lying down. Neck massagers are a great gift idea for any person, especially for individuals who suffer from neck pain caused by work or stress. Neck massagers are easy to use and can make your day feel so much more relaxing.