Anastasia Weight Loss : Essential fatty acids

Anastasia Weight Loss : Essential fatty acids: Fats Essential fatty acids improve cholesterol levels, help lower blood pressure and protect the heart, according to the Mayo...

Essential fatty acids

Fats

Essential fatty acids improve cholesterol levels, help lower blood pressure and protect the heart, according to the Mayo Clinic. Healthy fats include monounsaturated fats such as olive oil, peanut oil, canola oil, avocados, nuts and seeds. Polyunsaturated fats include vegetable oils, sunflower, safflower, soy and cottonseed oils along with nuts and seeds. Omega-3 fatty acids are comprised of fatty cold-water fish such as salmon, herring and mackerel, flaxseeds, flax oil and walnuts.

Carbohydrates

The body uses carbohydrates for energy. There are two types of carbohydrates simple and complex. Complex carbohydrates, also called starches, include whole grains, pasta, rice, bread and crackers. Whole grain carbohydrates such as whole wheat bread, wheat bran or germ, oatmeal and other grains provide fiber in the diet. Dietary fiber is essential for a balanced healthy diet. A high-fiber diet may help reduce the risk of diabetes and heart disease. The daily recommendation for fiber is 21 to 25g for women and 30 to 38g for men.

Vegetables are both simple and complex carbohydrates. The starchy vegetables are complex the rest fall into the simple carbohydrate category. Vegetables are an important part of a balanced diet. They provide vitamins, minerals and antioxidants. You should aim for nine servings per day, 4 ½ cups of fruits and vegetables, according to the Mayo Clinic.

Simple carbohydrates are simple sugars that include refined sugars, fruits and milk. The best choice for simple carbohydrates is eating fruit. Fruits such as raspberries, strawberries and blueberries are high in fiber and rich in antioxidants. Oranges, limes and grapefruit are rich in vitamin C.

Water

The human body is two-thirds water. All the cells in the body need water to function. Water also moves all the nutrients through the body and lubricates joints. Water is the healthiest choice. It is calorie free and is easy to find.