A Healthy Breakfast, For A Healthy Heart


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Did you know that what you eat for breakfast could help you live longer? New research shows that eating whole-grain cereal may provide extra protection for your heart.

Researchers analyzed results from the Physicians' Health Study, a study involving more than 10,000 men. They found that those who ate whole-grain cereal at least seven times a week were 28 percent less likely to develop heart failure than those that didn't. Eating whole-grain cereal even two to six times per week decreased the risk to 22 percent.

Heart failure occurs when the heart is unable to effectively pump blood to the rest of the body. Some causes of heart failure include high blood pressure and previous heart attacks.

The study adds to growing research that a diet rich in whole grains is good for the heart-lowering bloob pressure, LDL or bad cholesterol, and reducing the risk of heart disease. This fiber - and nutrient-rich food also has been shown to reduce the risk of diabetes and certain cancers, decrease constipation, and help maintain a healthy body weight.
To reap the benefits, most experts recommend Americans eat at least three servings of whole-grain foods each day. This can come from:

• Whole-grain cereals
• Whole wheat bread
• Whole-grain pasta
• Brown rice
• Oatmeal
• Popcorn
• Wild rice
  
  Copyright © Neil Harper
  http://theluckyberry.com

Three Steps Toward Healthy Eating


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Most people know that eating healthier involves having more of what's good for you and less of what's not. But experts claim that Americans still struggle to eat right. Here's a simple three-step plan to help.

1. Focus on fruits and vegetables.
Only about 11 percent of Americans eat the recommended 2 cups of fruits and2.5 cups of vetables a day, according to an American Journal of Preventive Medicine study. One simple fix is to add fruits and vegetables to foods you already eat. For example, try topping pizza with peppers, zucchini, and mushrooms.

2. Make half your grains whole.
Substitute whole grains for refined ones to get the daily 3-ounce serving advised by U.S. dietary guidelines. One slice of bread equals about a 1-ounce serving. Try whole grain rolls, bagels, or pitas instead of white bread.

3. Cut back on the culprits.
Saturated fat, trans fat, sugar, and salt can derail your diet. Look for low fat, reduced sodium, and sugar free versions of your favorite foods. Here are a few more tips to help:

• If you eat beef, get a lean cut and eat less of it. Each day, you only need about 5 t0 6 ounces of food from protein sources.
• Keep the chicken but lose the fat by trimming the skin and choosing broiled or grilled.
• Switch to low or nonfat frozen yogurt or ice cream.

Eating healthier, coupled with a regular exercise program, can help to improve your overall health. It can also help to reduce and or maintain your weight and cholesterol levels.

Copyright © Neil Harper
http://theluckyberry.com