The Top 4 Foods To Avoid If You Want To Be Healthy

February 8, 2013 | Filed under: Health,Health Food,News | Posted by: True Activist

Youve probably heard it before and youll going to hear it again now: Americans are overfed and undernourished. It means that, as a nation, we are eating plenty of calories but they are doing nothing to nourish our bodies and give us what we need. We are starving as a nation and its no wonder that we have high rates of diabetes, heart disease, cancer, and other diseases. We are what we eat. And few people truly understand how foods can help to keep them healthy or how they can fail to keep them healthy. We live in an age of scientifically-created foods which have little to any resemblance of how nature did it first. There are certain foods that make up a large percentage of the average American diet. It wouldnt be such a big deal if these foods were eaten occasionally. But the problem comes when we consistently consume them day after day, meal after meal. So what are the top 4 foods to avoid if you want to be healthy? SugarIf you can make only one change in your diet, it must be to eliminate sugar completelyor at least as much as possible. Many people tell me that they eat no sugar at all. But what they are really saying is that they dont add sugar to their meals or drinks from the sugar bowl. Once you start reading labels of boxed foods, youll soon learn that sugar (in all of its chemically created/altered forms) is present in most, if not all, processed foods. Its almost impossible to avoid! Th e average American eats over 160 pounds of sugar a year! Sugar, even in small amounts, is detrimental to your health. It suppresses the immune system for hours and plays significant effect on your hormones, throwing your body out of balance and into a state of biochemical chaos. If you eat sugar, morning, noon and night, your body is always in this state of chaos leading to disease. Furthermore, sugar is actually an antinutrient, meaning that it leaches nutrients from your body! Because certain nutrients are removed from sugar in the refining process, your body cannot process it. So, it leaches minerals from your body to attach to the refined sugar molecules in order to move the sugar through your body. Also, because its an antinutrient, sugar also causes calcium to be lost in the urine, which in turn is replaced by calcium from the bones, leading to osteoporosis. Its important to understand the difference between natural sugar, like that present in fruits and some vegetables and altered sugar such as white sugar. Natural sugar is good for your body. Refined sugar, on the other hand, is destructive to human health. White FlourAlmost all bread, pasta and baked goods are made with white flour. Its easy-to-use, easy-to-store, and practically never goes bad. However, white flour contains little nutrition, is toxic and is an antinutrient (like sugar). And the scary part is that the average American consumes more than 200 pounds of white flour every year!

Almost all nutrients that were once contained in wheat are lost in the process of creating white flour. And just like sugar, because white-flour is no longer a whole food, it actually leaches minerals from the body in order to metabolize it.

Read more http://www.trueactivist.com/the-top-4-foods-to-avoid-if-you-want-to-be-healthy/To avoid the health problems associated with processed grains, use whole grains such as: millet, oats, quinoa, spelt, amaranth, kamut and brown rice. Processed OilsMany people think that low-fat is healthy. This is not the case. We NEED healthy fats in our diet. Our cells are surrounded by a cell membrane built with.fats! The important thing though is using high quality building materials to create these cell membranes. When oils are heated above 392 degrees F (as most supermarket oils are, which are used in junk foods like potato chips, candy, breakfast cereals, and salad dressings) the fat molecules change shape, turning them into a difference and toxic category of fats called trans-fats. When cells are built from trans-fatsthey become brittle and weak. If the cells throughout your body are made with these types of fats, you have a serious problem. The health of our bodies is boiled down to the health of our 75 trillion cells. If the majority of these cells are weak, then our bodies are going to be weak and diseased. Put healthful oils into your diet like high-quality olive oil, hemp seed oil, coconut oil, flaxseed oil, pumpkin seed oil, and organic butter or ghee. MilkMilk products have a reputation of being highly nutritious and necessary in everybodys diet. And yet the nations with the highest milk consumption also have the highest rates of osteoporosis, breast cancer, allergies and diabetes. In fact, 70% of the worlds population does not even drink milk or consume other dairy products such as cheese, yogurt and ice cream. One of the largest problems with milk is the pasteurization process: it alters the milk proteins. It actually changes the molecular structure so that the body cannot process and receive the protein in the milk. And not only that, it renders the proteins actually toxic to the body! And the calcium in milk? Forget about it. Milk robs calcium from bones. The protein in cow milk metabolizes to strong acids which can be harmful to the body. So, what does the body do? It uses calcium (from the bones) to neutralize those acids. Cows milk is most certainly NOT natures most perfect food as the milk and dairy administration would have you to believe. Instead, why not try making your own nut milks which are easy-to-make fresh, and loaded with nutrients. Our foods are more make-believe then ever. The further away you get from how nature created our perfect whole foods the more likely you are to develop instances of sickness and disease. Aim for a whole-food diet, remove these 4 foods from your diet and enjoy vibrant health! Sources:

Read more http://www.trueactivist.com/the-top-4everse Diabetes

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Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesnt mean living in deprivation. While eating right is important, you dont have to give up sweets entirely or resign yourself to a lifetime of bland health food. With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived.
IN THIS ARTICLE:

Taking control of diabetes Diabetes and diet Choose high-fiber, slow-release carbs Be smart about sweets Choose fats wisely Eat regularly and keep a food diary

Taking control of diabetes

Have you recently been diagnosed with diabetes or prediabetes? Or has your doctor warned you that youre at risk? It can be scary to hear that your healths on the line, especially if you feel helpless to do anything about it. Heres a scenario that may sound familiar: your doctors telling you how important it is to lose weight and transform your eating habits, but youre already discouraged. After all, youve tried dieting in the past without success. And counting calories, measuring portion sizes, and following complicated food charts sounds like way too much work.

Small changes equal big results

Whether youre trying to prevent or control diabetes, there is some good news. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weightand you dont have to lose all your extra pounds to reap the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blo od pressure and cholesterol levels. Its not too late to make a positive change, even if youve already developed diabetes. The bottom line is that you have more control over your health than you think.

Not all body fat is created equal

The biggest risk factor for developing diabetes is being overweight, but not all body fat is created equal. Your risk is higher if you tend to carry your weight around your abdomenthe so-called spare tireas opposed to your hips and thighs. So why are apple shaped people more at risk than pears? Pears store most of their fat close below the skin. Apples store their weight around their middle, much of it deep within the belly surrounding their abdominal organs and liver. This type of deep fat is closely linked to insulin resistance and diabetes. In fact, many studies show that waist size is a better predictor of diabetes risk than BMI (body mass index). You are at an increased risk of developing diabetes if you are:

A woman with a waist circumference of 35 inches or more

A man with a waist circumference of 40 inches or more

To measure your waist circumference, place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug (but does not compress your skin) and that it is parallel to the floor. Relax, exhale, and measure your waist.

The dangers of "sugar belly"

Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to turn you into an "apple" by adding weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

What you need to know about diabetes and diet

Eating right is vital if youre trying to prevent or control diabetes. While exercise is also important, what you eat has the biggest impact when it comes to weight loss. But what does eating right for diabetes mean? You may be surprised to hear that your nutritional needs are virtually the same everyone else: no special foods or complicated diets are necessary. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices most notably the carbohydrates you eat.

Myths and facts about diabetes and diet

MYTH: You must avoid sugar at all costs. Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. Dessert doesnt have to be off limits, as long as its a part of a healthy meal plan or combined with exercise. MYTH: A high-protein diet is best. Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. MYTH: You have to cut way down on carbs. Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even. MYTH: Youll no longer be able to eat normally. You need special diabetic meals. Fact: The principles of healthy eating are the samewhether or not youre trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.

Diabetes and diet tip 1: Choose high-fiber, slow-release carbs

Carbohydrates have a big impact on your blood sugar levelsmore so than fats and proteinsbut you dont have to avoid them. You just need to be smart about what types of carbs you eat. In general, its best to limit highly refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, and snack foods. Focus instead on high-fiber complex carbohydratesalso known as slow-release carbs. Slowrelease carbs help keep blood sugar levels even because they are digested more slowly, thus preventing your body from producing too much insulin. They also provide lasting energy and help you stay full longer.

Choosing carbs that are packed with fiber (and dont spike your blood sugar)

Choosing carbs that are packed with fiber (and dont spike your blood sugar) Instead of White rice White potatoes (including fries and mashed potatoes) Regular pasta White bread Sugary breakfast cereal Instant oatmeal Cornflakes Corn Try these high-fiber options Brown rice or wild rice Sweet potatoes, yams, winter squash, cauliflower mash Whole-wheat pasta Whole-wheat or whole-grain bread High-fiber breakfast cereal (Raisin Bran, etc.) Steel-cut oats or rolled oats Bran flakes Peas or leafy greens

Making the glycemic index easy

What foods are slow-release? Several tools have been designed to help answer this question. The glycemic index (GI) tells you how quickly a food turns into sugar in your system. Glycemic load, a newer term, looks at both the glycemic index and the amount of carbohydrate in a food, giving you a more accurate idea of how a food may affect your blood sugar level. High GI foods spike your blood sugar rapidly, while low GI foods have the least effect. You can find glycemic index and glycemic load tables online, but you dont have to rely on food charts in order to make smart choices. Australian chef Michael Moore has come up with an easier way to regulate the carbs you eat. He classifies foods into three broad categories: fire, water, and coal. The harder your body needs to work to break food down, the better.

Fire foods have a high GI, and are low in fiber and protein. They include white foods (white rice, white pasta, white bread, potatoes, most baked goods), sweets, chips, and many processed foods. They should be limited in your diet.

Water foods are free foodsmeaning you can eat as many as you like. They include all vegetables and most types of fruit (fruit juice, dried fruit, and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods).

Coal foods have a low GI and are high in fiber and protein. They include nuts and seeds, lean meats, seafood, whole grains, and beans. They also include white food replacements such as brown rice, whole wheat bread, and whole-wheat pasta.

8 principles of low-glycemic eating

1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts. 2. Eat grains in the least-processed state possible: unbroken, such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steelcut oats, and natural granola or muesli breakfast cereals. 3. Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes. 4. Limit concentrated sweetsincluding high-calorie foods with a low glycemic index, such as ice cream to occasional treats. Reduce fruit juice to no more than one cup a day. Completely eliminate sugarsweetened drinks. 5. 6. Eat a healthful type of protein at most meals, such as beans, fish, or skinless chicken. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods. 7. 8. Have three meals and one or two snacks each day, and dont skip breakfast. Eat slowly and stop when full.

Adapted from Ending the Food Fight, by David Ludwig with Suzanne Rostler (Houghton Mifflin, 2008).

Diabetes and diet tip 2: Be smart about sweets

Eating for diabetes doesnt mean eliminating sugar. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation. But maybe you have a sweet tooth and the thought of cutting back on sweets sounds almost as bad as cutting them out altogether. The good news is that cravings do go away and preferences change. As your eating habits become healthier, foods that you used to love may seem too rich or too sweet, and you may find yourself craving healthier options.

How to include sweets in a diabetes-friendly diet

Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal.

Add some healthy fat to your dessert. It may seem counterintuitive to pass over the low-fat or fat-free desserts in favor of their higher-fat counterparts. But fat slows down the digestive process, meaning blood sugar levels dont spike as quickly. That doesnt mean, however, that you should reach for the donuts. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or some nuts.

Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets and desserts cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar wont rise as rapidly.

When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake. Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Youll enjoy it more, plus youre less likely to overeat.

Tricks for cutting down on sugar

Reduce how much soft drinks, soda and juice you drink. A recent study found that for each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. If you miss your carbonation kick, try sparkling water with a twist of lemon or lime or a splash of fruit juice. Reduce the amount of creamers and sweeteners you add to tea and coffee drinks.

Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. Youre likely to add far less sugar than the manufacturer would have.

Reduce the amount of sugar in recipes by to . If a recipe calls for 1 cup of sugar, for example, use or cup instead. You can also boost sweetness with cinnamon, nutmeg, or vanilla extract.

Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.

Start with half of the dessert you normally eat, and replace the other half with fruit.

Proceed with caution when it comes to alcohol

Its easy to underestimate the amount of calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. If youre going to drink, do so in moderation (no more than 1 drink per day for women; 2 for men), choose calorie-free drink mixers, and drink only with food. If youre diabetic, always monitor your blood glucose, as alcohol can interfere with diabetes med ication and insulin.

Diabetes and your diet tip 3: Choose fats wisely

Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have enormous health benefits. But all fats are high in calories, so you should always watch your portion sizes.

Unhealthy fats The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoilwhich is very good for food manufacturers, and very bad for you.

Healthy fats The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on

omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Ways to reduce unhealthy fats and add healthy fats:

Cook with olive oil instead of butter or vegetable oil. Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey. Instead of chips or crackers, try snacking on nuts or seeds. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.

Instead of frying, choose to grill, broil, bake, or stir-fry. Serve fish 2 or 3 times week instead of red meat. Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.

When baking, use canola oil or applesauce instead of shortening or butter. Rather than using heavy cream, make your soups creamy by adding low-fat milk thickened with flour, pureed potatoes, or reduced-fat sour cream.

Diabetes and diet tip 4: Eat regularly and keep a food diary
If youre overweight, you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you dont have to obsessively count calories or starve yourself to do it. When it comes to successful weight loss, research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat.

Eat at regularly set times

Your body is better able to regulate blood sugar levelsand your weightwhen you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.

Dont skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.

Eat regular small mealsup to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.

Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.

Keep a food diary

Research shows that people who keep a food diary are more likely to lose weight and keep it off. In fact, a recent study found that people who kept a food diary lost twice as much weight as those who didnt. Why does writing down what you eat and drink help you drop pounds? For one, it helps you identify problem areassuch as your afternoon snack or your morning lattewhere youre getting a lot more calories than you

realized. It also increases your awareness of what, why, and how much youre eating, which helps you cut back on mindless snacking and emotional eating.

What about exercise?

When it comes to preventing, controlling, or reversing diabetes, you cant afford to overlook exercise. Exercise can help your weight loss efforts, and is especially important in maintaining weight loss. There is also evidence that regular exercise can improve your insulin sensitivity even if you dont lose weight. You dont have to become a gym rat or adopt a grueling fitness regimen. One of the easiest ways is to start walking for 30 minutes five or more times a week. You can also try swimming, biking, or any other moderateintensity activitiesmeaning you work up a light sweat and start to breathe harder. Even house and yard work counts.

Next step...

Learn how to lose weight and keep it off. If your last diet attempt wasn't a success, or life events have caused you to gain weight, dont be discouraged. The key is to find a plan that works with your bodys individual n eeds so that you can avoid common diet pitfalls and instead make lasting lifestyle changes that can help you find longterm, weight loss success. Rea

-foods-to-avoid-if-you-want-to-beFrom Wikipedia, the free encyclopedia

Leafy green, allium, and cruciferous vegetables are key components of a healthy diet.

Common colorful culinary fruits. Apples,pears, strawberries, oranges, bananas,grapes, canary melons, water melon,cantaloupe, pineapple and mango.

A healthy diet is one that helps maintain or improve general health. A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension andcancer.
[2] [1]

Various nutrition guides are published by medical and governmental institutions to educate the public on what they should be eating to promote health. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.
Contents
[hide]

1 World Health Organization 2 American Heart Association / World Cancer Research Fund / American Institute for Cancer Research 3 Harvard School of Public Health 4 For specific conditions

o o

4.1 Hypertension 4.2 Obesity

5 Diet and possible reduced disease risk 6 Unhealthy diets

6.1 Fad diets

7 Public health

8 Cultural and psychological factors 9 See also 10 References 11 External links

World Health Organization[edit]

The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:
[3]

Eat roughly the same amount of calories that your body is using. A healthy weight is a balance between energy consumed and energy that is 'burnt off'.

Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains and nuts. Limit intake of fats, preferring the healthier unsaturated fats to saturated fats and trans fats. Limit the intake of granulated sugar. A 2003 report recommends less than 10% simple sugars. Limit salt / sodium consumption from all sources and ensure that salt is iodized.
[4]

Other recommendations include:

Essential micronutrients such as vitamins and certain minerals. Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances. Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).

American Heart Association / World Cancer Research Fund / American Institute for Cancer Research[edit]
The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommends a diet that consists mostly of unprocessed plant foods, with emphasis a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is replete with a wide range of various non-starchy vegetables and fruits, that provide different colors including red, green, yellow, white, purple, and orange. They note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including fast foods and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.
[5][6]

Harvard School of Public Health[edit]

The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet:
[7]

Choose good carbohydrates: whole grains (the less processed the better), vegetables, fruits and beans. Avoid white bread, white rice, and the like as well as pastries, sugared sodas, and other highly-processed food.
[8]

Pay attention to the protein package: good choices include fish, poultry, nuts, and beans. Try to avoid red meat.
[9]

Choose foods containing healthy fats. Plant oils, nuts, and fish are the best choices. Limit consumption of saturated fats, and avoid foods with trans fat.
[7] [10]

Choose a fiber-filled diet which includes whole grains, vegetables, and fruits. Eat more vegetables and fruitsthe more colorful and varied, the better.
[7]

Calcium is important, but milk is not its best source. Good sources of calcium are collards, bok choy, fortified soy milk, baked beans, and supplements which contain calcium and vitamin D.
[11]

Water is the best source of liquid. Avoid sugary drinks, and limit intake of juices and milk. Coffee, tea, artificiallysweetened drinks, 100-percent fruit juices, low-fat milk and alcohol can fit into a healthy diet but are best consumed in moderation. Sports drinks are recommended only for people who exercise more than an hour at a stretch to replace substances lost in sweat.
[12] [7] [7]

Limit salt intake. Choose more fresh foods, instead of processed ones.

Moderate alcohol drinking has health benefits, but is not recommended for everyone. Daily multivitamin and extra vitamin D intake has potential health benefits.
[7]

Other than nutrition, the guide recommends frequent physical activity (exercise) and maintaining a healthy body weight.
[7]

For specific conditions[edit]

In addition to dietary recommendations for the general population, there are many specific diets that have primarily been developed to promote better health in specific population groups, such as people with high blood pressure (as in low sodium diets or the more specific DASH diet), or people who are overweight or obese (in weight control diets). However, some of them may have more or less evidence for beneficial effects in normal people as well.

Hypertension[edit]
A low sodium diet is beneficial for people with high blood pressure. A Cochrane review published in 2008 concluded that a long term (more than 4 weeks) low sodium diet in Caucasians has a useful effect to reduce blood pressure, both in people with hypertension and in people with normal blood pressure.
[13]

The DASH diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to control hypertension. A major feature of the plan is limiting intake of sodium,
[14]

and it also generally encourages the consumption of nuts, whole grains, fish,

poultry, fruits and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in

potassium, magnesium, and calcium, as well as protein". Evidence shows that the Mediterranean diet improves cardiovascular outcomes.
[15]

Obesity[edit]
Further information: Dieting Weight control diets aim to maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. Diets to promote weight loss are divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.
[16]

A meta-analysis of six randomized controlled trials found no difference between the main diet types (low
[16]

calorie, low carbohydrate, and low fat), with a 2 4 kilogram weight loss in all studies.

At two years, all calorie[17]

reduced diet types cause equal weight loss irrespective of the macronutrients emphasized.

Diet and possible reduced disease risk[edit]

Further information: Diet and cancer There may be a relationship between lifestyle including food consumption and potentially lowering the risk of cancer or other chronic diseases. A healthy diet may consist mostly of whole plant foods, with limited consumption of energy-dense foods, red meat, alcoholic drinks and salt while reducing consumption of sugary drinks, and processed meat.
[18]

A healthy diet may contain non-starchy vegetables and fruits, including those with red, green,

yellow, white, purple or orange pigments. Tomato cooked with oil, alliumvegetables like garlic, and cruciferous vegetables like cauliflower "probably" contain compounds which are under research for their possible anti-cancer activity.
[5][6]

A healthy diet is low in energy density, lowering caloric content, thereby possibly inhibiting weight gain and lowering risk against chronic diseases.
[5][6][19]

Chronic Western diseases are associated with pathologically increased IGF-

1 levels. Findings in molecular biology and epidemiologic data suggest that milk consumption is a promoter of chronic diseases of Western nations, including atherosclerosis, carcinogenesis and neurodegenerative diseases.
[20]

Unhealthy diets[edit]
An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, diabetes, abnormal blood lipids,overweight/obesity, cardiovascular diseases, and cancer.
[21]

The WHO estimates that 2.7 million deaths are attributable to a diet low in fruit and vegetable every year. it is estimated to cause about 19% of gastrointestinal cancer, 31% of ischaemic heart disease, and 11% of strokes,
[2]

[21]

Globally

thus making it one of the leadingpreventable causes of death worldwide.

[22]

Fad diets[edit]
Main article: Fad diet

Fad diet usually refers to idiosyncratic diets and eating patterns. treat obesity by various mechanisms,
[24]

[23]

They are diets that claim to promote weight loss or

provide little to no scientific reasoning behind their purported health benefits,

and have little or no proof to support them.

Public health[edit]
Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL;
[25][26]

and trans fat tend to raise LDL and lower HDL. Dietary cholesterol itself is only found in animal

products such as meat, eggs, and dairy, but studies have shown that even large amounts of dietary cholesterol only have negligible effects on blood cholesterol.
[27]

Vending machines in particular have come under fire as being avenues of entry into schools for junk food promoters. However, there is little in the way of regulation and it is difficult for most people to properly analyze the real merits of a company referring to itself as "healthy." Recently, the United Kingdom removed the rights for McDonald's to advertise its products, as the majority of the foods that were seen have low nutrient values and high fat counts were aimed at children under the guise of the "Happy Meal"
[citation needed]

. TheBritish Heart Foundation released its own government-

funded advertisements, labeled "Food4Thought", which were targeted at children and adults displaying the gory nature of how fast food is generally constituted.

Cultural and psychological factors[edit]

From a psychological and cultural perspective, a healthier diet may be difficult to achieve for people with poor eating habits.
[28]

This may be due to tastes acquired in childhood and preferences for sugary, salty and/or fatty foods.

[29]

See also[edit]
[show]

Public health

Categories:

Diets Dietetics

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