Healthy and Slim

Perfect Body

Tag: heart disease

By Margaret R. McLean

Introducing The ‘Atlantic’ Diet – better for slashing cholesterol, weight and beer bellies than the Mediterranean, according to experts

The Mediterranean diet has long been lauded as the world’s healthiest eating plan.

The diet, which emphasizes lean protein, seafood, and healthy fats like olive oil, has mountains of studies pointing to its benefits. 

These include weight loss, lowered risk of heart disease, and even warding off dementia. 

However, a new study suggests that an up-and-coming diet could dethrone Mediterranean plan and halve the risk of metabolic syndrome, which can lead diabetes, high blood prssure, and heart disease.  

Researchers in Spain recruited more than 200 familes and assigned roughly half to follow the Atlantic diet, an eating plan derived from Spain and Portugal that emphasizes stews, baked and boiled foods, rather than roasted in fat or fried, as well as local, seasonal options. 

Those who stuck to the Atlantic diet instead of their normal foods for six months ‘significantly reduced the incidence of metabolic syndrome,’ including improvements in waist circumference, weight, and HDL (good) cholesterol levels. 

Only three percent of participants following the plan developed a decline in the above health markers, compared to six percent in the other group. 

However, blood pressure and glucose – blood sugar – levels stayed the same.

The Atlantic diet prioritizes foods found in Spain and Portugal, including local and seasonal picks like fish, <a href=healthy fats, and nuts” class=”blkBorder img-share” style=”max-width:100%” /

The Atlantic diet prioritizes foods found in Spain and Portugal, including local and seasonal picks like fish, healthy fats, and nuts

One of the key aspects of the Atlantic diet is stewing, boiling, and grilling foods. Stewing has been shown to reduce the amount of harmful additives that can lead to heart disease and dementia

One of the key aspects of the Atlantic diet is stewing, boiling, and grilling foods. Stewing has been shown to reduce the amount of harmful additives that can lead to heart disease and dementia

Michelle Routhenstein, a registered dietitian nutritionist at EntirelyNourished, who was not involved in the study, told Healthline: ‘The Atlantic Diet presents significant potential for enhancing health due to its emphasis on nutrient-dense foods and family-oriented

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By Margaret R. McLean

I’m a GP – here’s when your excess body fat is REALLY dangerous and 2 ways to eliminate it

WHEN it comes to our health, excess fat rarely has a positive impact.

But while all unwanted body fat has a bad reputation, there is one place on the body that is particularly dangerous for us to store those extra pounds.

Visceral fat can lead to all sorts of health complications

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Visceral fat can lead to all sorts of health complicationsCredit: Getty

Excess belly fat, also known as visceral fat or the “spare tyre”, is what doctors refer to as “deadly weight”, and it gets this dark nickname for a very good reason – belly fat can seriously impact your life expectancy.

In a major study from the Journal of the American Heart Association, UK residents aged 40 to 69 were assessed and researchers found that women who carried more weight around their middles had a 10-20 per cent greater risk of heart attack than those who carried the same amount of extra weight over all.

Another key piece of research from the Annals of Internal Medicine, discovered that people who had an average weight, but carried excess fat in a “spare tyre” around their belly, not only had a much higher risk of dying of heart disease, but also a higher risk of dying from any other health related cause compared with those who didn’t carry fat around their belly.

No matter if you are a “healthy” weight, overweight, or obese, if you carry excess fat around your belly, you are at a much higher risk of health problems and premature death.

VISCERAL FAT RISKS

GP Dr Sarah Garsed says: “Patients know that being overweight or obese isn’t healthy, but they are often shocked to learn they can be a ‘healthy’ weight but still be at risk from disease if they carry excess fat around their middle.

“Weight gain around the central area of

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By Margaret R. McLean

Fix Your Health by Fixing Your Diet

One of my recent patients, a 34-year-old man who works from home and consumes a diet high in sugar, refined carbohydrates and processed foods, is a prime example of how lifestyle choices can impact one’s overall health. During his medical examination, I discovered that his metabolic health was at risk due to his unhealthy lifestyle choices. The results were worrying. He had high levels of insulin resistance which meant his body was struggling to regulate blood sugar levels. He also had elevated triglycerides levels, low high-density lipoproteins (good cholesterol). He was at risk of developing obesity, type-2 diabetes, hypertension and heart disease, which are all linked to a diet and a sedentary lifestyle. 

 

I explained to him that these lifestyle and diet changes are essential for his metabolic health. I advised him to reduce his carbohydrate intake and increase his consumption of proteins and natural fats. I also recommended adding vitamins such as B, C, D3, and E, magnesium, and omega-3 fatty acids, to promote proper bodily function. Additionally, I suggested he engage in daily exercise and reduce stress. Within three months, his parameters returned to normal, without any medication 

 

Insulin plays a vital role in metabolism, primarily controlling blood sugar levels. However, when excess glucose is present in the bloodstream, insulin also acts as a fat-depositing hormone, leading to the accumulation of fat in adipocytes. Consuming food items that lead to high insulin spikes, such as sugary products, refined carbohydrates and easily available nutrient-deficient foods, exacerbates this process. Constantly elevated insulin levels cause cells to become resistant to its effects, ultimately leading to more fat deposition. In addition to fat deposition, insulin also stimulates the growth of arterial smooth muscle cells and causes the kidneys to retain excess fluid, increasing the risk of hypertension and heart disease. 

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By Margaret R. McLean

Health Benefits and Nutrition Facts

&lt;p&gt;Sergey Kirsanov / Getty images&lt;/p&gt;

Sergey Kirsanov / Getty images

Medically reviewed by Suzanne Fisher, MS

The açai palm—Euterpe oleracea—is a plant native to the Amazon region of tropical Central and South America. It produces small, deep purple-colored berries that are rich in nutrients and antioxidant compounds.

Indigenous communities of the Amazon have used açai berries as a food source and natural medicine for thousands of years. More recently, the popularity of açai has grown in other areas of the world, including the United States, as more people learn about the health benefits of this tropical fruit.

Benefits of Acai

Açaí berries may be small, but they’re packed with health-protective vitamins, minerals, and plant compounds. Typically, fresh açaí berries are not sold in the U.S., but you can still get the benefits from juiced and frozen forms of the fruit.

Provides Powerful Antioxidants

Açaí berries are rich in protective phytochemicals, which are plant compounds that have antioxidant and anti-inflammatory properties.

Antioxidants help protect against oxidative stress, a process that otherwise can lead to cellular damage and diseases including cancer, diabetes, and heart disease.

Anti-inflammatory compounds inhibit pro-inflammatory pathways in the body that can sometimes encourage inflammation and lead to disease.

Research shows açaí extract has a greater antioxidant capacity than both vitamin C and vitamin E, and supplementing with açaí products may help improve the body’s antioxidant defenses.

A small study found drinking 200 milliliter (ml) of açaí juice per day for four weeks led to significant increases in antioxidant levels and activity. The treatment also decreased markers of oxidative stress.

Another small study found consuming 400 grams (g) of açaí pulp per day for 15 days increased the men’s blood antioxidant capacity and decreased markers of cellular damage.

Research also shows açaí has powerful anti-inflammatory effects and could help

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By Margaret R. McLean

Nutritionist Warns Against These 6 Everyday Foods That Lead To Poor Gut Health

Your gut health affects not only how your food is digested but also how your entire body functions. If your gut health is compromised, it could lead to several issues including obesity, kidney problems, heart disease, anxiety and others. The natural bacteria in your gut play a key role, and it is necessary that your diet supports them. Wondering what you should be doing? Celebrity Nutritionist Lovneet Batra recently shared some important suggestions in this regard. More specifically, she listed down food items that can damage your gut health. While cutting off their consumption completely may not be an option, you should definitely consider limiting their intake. Check them out below.
Also Read: 5 Simple Precautions You Should Take To Avoid Food Poisoning

Here Are 6 Everyday Foods That Are Bad For Gut Health:

1. Refined Sugar

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Refined sugar can harm your gut health. Photo Credit: iStock

We already know a few of the health risks associated with high intake of refined sugar. It is known to lead to obesity, diabetes, heart disease and much more. Another reason to limit its consumption: it “eliminates healthy gut bacteria, which can cause inflammation in the body,” according to Lovneet

2. Artificial Sweeteners

Since sugar has now been discredited, you might turn to seemingly healthy alternatives. But beware! The nutritionist explains that since “our bodies are not designed to process (digest) artificial ingredients, artificial sweeteners can trigger an immune response causing inflammation.” Hence even these so-called ‘safe’ alternatives can lead to poor gut health.
Also Read: Is Summer Hard On Your Gut? This Nutritionist-Approved Tea Comes To The Rescue

3. Fried foods

Just like refined sugar, we already know that too much fried food is bad for our health in general. But how does it affect our gut exactly? According

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