Healthy food: tomato

Tomatoes’ most powerful component is a phytonutrient called lycopene. This is the carotenoid that gives red tomatoes their bright color.

Tomatoes contain small amounts of naringenin ( a flavanone, a type of flavonoid) in it conjugated form. It is also rich in vitamins A, C and E. The tomatoes can be used for anything from a simple salad to a more extravagant soup.

A number of studies suggested tomatoes may have a beneficial effect for risk factor management in people with diabetes (e.g impact on glycation variables, lipids, oxidative stress and insulin).

Both feeding tomato/tomato products and lycopene supplementation decreased oxidative stress and improved lipid status in people with diabetes.

Eating tomatoes also will help the people to lose weight, keep the heart healthy and stay cancer –free as the person grow older.

Tomatoes are notoriously low in calories, which make them ideal food for those that are attempting to reduce their daily intake in order to reduce their weight.
Healthy food: tomato

Food Diet for High Blood Pressure

Food Diet for High Blood Pressure
In healthy people, blood pressure is no more than 120/80 mmHg. The top number of blood pressure reading – the higher number is systolic pressure, which occurs when the heart beats and pumps the blood. When heart rests between beats, the pressure falls – even as the blood continues to travel through the blood vessel – producing the bottom number, which is called diastolic pressure.

High blood pressure presents no symptoms, which is why it’s often called a “silent killer”. It is more likely to occur in people who are heavy drinkers and in women who take oral contraceptives.

People who have high blood pressure should strive for a heart healthy diet that helps to maintain weight and trim inches off waist. Studies show that waist circumference may be a more accurate predictor of heart disease and high blood pressure risk than even body mass index (BMI), which is a measure of body weight in relation to a height.

Any heart healthy diet should include several fruits and vegetable each day, which will fortify body with disease – fighting phytonutrients and antioxidants vitamin. Eating fruits and vegetable will help ensure get fiber as well.

Soluble fiber, the kind that dissolves in water, is especially critical because it will help slow down digestion and can help lower blood pressure. Both soluble and insoluble fiber can help with weight loss or maintenance by making us feel good. Good sources of fiber include oats, kidney, beans, peas, cauliflower, flaxseed, apples, oranges and carrots.

When it comes to protein, look for lean varieties. Good proteins include chicken, fish and soy products such as tempeh, tofu, soy milk, and soy burger. Fish has added omega 3 fatty acids.
Food Diet for High Blood Pressure

Selenium in food and diet

Selenium in food and diet
Selenium is an essential trace mineral in the human body. This nutrient is an important part of antioxidant enzymes that protect cells against the effects of free radicals that are produced during normal oxygen metabolism. The body has developed defenses such as antioxidants to control levels of free radicals because they can damage cells and contribute to the development of some chronic diseases. Selenium is also essential for normal functioning of the immune system and thyroid gland.

Plant foods are the major dietary sources of selenium in most countries throughout the world. The amount of selenium in soil, which varies by region, determines the amount of selenium in the plant foods that are grown in that soil. Researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States. Soils in some parts of China and Russia have very low amounts of selenium and dietary selenium deficiency is often reported in those regions.

Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Some nuts, in particular Brazil nuts and walnuts, are also very good sources of selenium.

Selenium deficiency is most commonly seen in parts of China where the selenium content in the soil, and therefore selenium intake, is very low. Selenium deficiency is linked to Keshan Disease. The most common signs of selenium deficiency seen in Keshan Disease are an enlarged heart and poor heart function. Keshan disease has been observed in low-selenium areas of China, where dietary intake is less than 19 mcg per day for men and less than 13 mcg per day for women.
Selenium in food and diet

Fast food: 6 ways to healthier meals

Fast food: 6 ways to healthier meals
Fit fast food into your weight-loss or healthy diet plan. Make wise meal choices and practice moderation in portion control and menu selections.

Can fast food be part of a weight-loss or healthy diet plan? You might not think so. In fact, you might even think that you can't have a meal that's both quick and healthy.

But this isn't necessarily so. An occasional stop at a fast-food restaurant can fit into a healthy diet plan. The key is to choose wisely.

1. Keep portion sizes small. If the fast-food restaurant offers several sandwich sizes, pick the smallest or order half a sandwich, if available. Bypass hamburgers with two or three beef patties, which can pack more than 1,000 calories and 70 grams of fat. Instead, choose a regular- or children's-sized hamburger, which has about 250 to 300 calories. Also, skip the large serving of french fries or onion rings and ask for a small serving instead. This switch alone saves about 300 calories. Or better yet, select a lower calorie option.

2. Choose a healthier side dish. Take advantage of healthy side dishes offered at many fast-food restaurants. For example, instead of french fries choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal. Other healthy choices include apple or orange slices, corn on the cob, steamed rice, or baked potato chips.

3. Go for the greens. Choose a large entree salad with grilled chicken, shrimp or garden vegetables with fat-free or low-fat dressing on the side, rather than regular salad dressing, which can have 300 or more calories per packet. Watch out for high-calorie salads, such as those with deep-fried shells or those topped with breaded chicken or other fried toppings. Also, skip salad extras such as cheese, bacon bits, croutons and fried chips, which quickly increase your calorie count.

4. Opt for grilled items. Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Select grilled or roasted lean meats — such as turkey or chicken breast, lean ham, or lean roast beef.

5. Have it your way. Don't settle for what comes with your sandwich or meal. Ask for healthier options and substitutions. For example, ask for reduced-fat mayonnaise or mustard on your sandwich. Or at a fast-food Mexican restaurant, request salsa with your meal instead of shredded cheese and nacho cheese sauce. Try to avoid special dressings, tartar sauce, sour cream and other high-calorie condiments.

6. Watch what you drink. Many beverages contain a large number of calories. For example, a large soda (32 ounces) has about 400 calories. Instead, order diet soda, water, unsweetened iced tea, sparkling water or mineral water. Also, skip the shakes and other ice-cream drinks, which can contain more than 1,000 calories and all of your saturated fat allotment for the day.

You can eat healthy away from home, even at fast-food restaurants. The bottom line: Be choosy. Make wise menu choices and focus on portion control.
Fast food: 6 ways to healthier meals