How Body Fats Can Keep You Healthy and Make You Sick


You must have some fat in your body or your cells do not work the way they are supposed to. However, if you do not eat a healthy diet, you do not have the correct amount of fat in your blood. This leads to health issues and concerns. The following information outlines what you need to know about fats in your bloodstream.

Some Fat is Good

You have probably heard a lot about fats, and it is safe to assume that none of it was good. You may have even been told by a doctor or other professional that you are eating too many fats. In addition, just the word itself has a negative connotation associated with it. As a result, many people think they simply cannot eat any fats at all if they want to be healthy. That is not the case, however, and it can be a dangerous assumption.

Lipids, which are fats, help make up your cells. They are crucial to the functioning of the body. Therefore, if you do not eat enough fat, you can get sick. Similarly, if you eat too much fat, you can also become sick. You have to find a balance between these two things. Therefore, it is important to learn about lipids and how they relate to the overall functioning of your body as well as disease.

Different Types of Cholesterol

You need to have cholesterol in your body. It helps to produce both bile acids, which aid in the digestion process, as well as hormones. Cholesterol is created in the small intestine and the liver. You can also get cholesterol from the food that you eat. Both the cholesterol that the body makes and the cholesterol that you consume help the levels in your body stay normal.

As cholesterol makes its way through the bloodstream, it has a partner in crime. It must travel with proteins; together the two create something known as a lipoprotein. These lipoproteins may either be high density or low density, depending on what they are made up of and what they do within the body.

Low-density lipoproteins take cholesterol to the tissues; this is not good. The cholesterol can build up in the arteries, leading to health concerns. High-density lipoproteins move the cholesterol from the tissues to the liver, which is much more desirable. After it gets to the liver, the cholesterol is set free and it is eventually changed into a bile acid. Therefore, the total cholesterol you have in your body is made up of both good and bad versions. Your overall number should be under 200 mg/dL, but you also have to consider how much of your cholesterol is good versus bad to figure out if you are likely to get sick or not.

Since the low-density lipoproteins are undesirable, they should be present in smaller numbers. Similarly, since high-density lipoproteins help your body, they should be present in higher numbers.

Fatty Triglycerides

While food is meant to be nourishment for the body, many people take pleasure in eating, particularly when it comes to foods that are not as healthy for them. Therefore, we tend to overeat, and we get more carbohydrates, starches, and fat than the body requires. This leads to weight gain, among other issues.

When there are too many of these components in the body, it takes the excess energy and puts it into storage. Carbohydrates and fats, in particular, are converted into triglycerides. Like cholesterol, triglycerides can be found as very low-density lipoproteins, so they move through the bloodstream and target tissues. Typically, they aim for adipose and muscle tissue.

Get Healthy: How to Eat Right and Feel Your Best


The foods you eat determine how well your body functions on a day to day basis. Therefore, it is important to eat a nutritious, varied diet in order to feel your best. That means that you need to choose foods from all the food groups, being careful not to overindulge in one or ignore another. This sounds easy enough, but it can be much harder than it seems, particularly if you let your food cravings get the best of you.

Creating a Nutritious Diet Plan

In order to find out which foods are important to eat, and to get an idea on how much of each food to eat, there are two important resources. One is the U.S. Department of Agriculture or the USDA, and the other is the Food Pyramid of the U.S. Department of Health and Human Services. The food pyramid, which was revamped almost ten years ago, advises that it is important to eat between six and eight servings of grains per day. Cereal, rice, pasta, and bread all fall into the grains category. Further, at least three of these servings need to be whole grains.

One slice of bread equals one serving of grains. In addition, one serving of cereal would be one cup, one serving of pasta would be a half of a cup (cooked). Items like donuts and muffins should be eaten sparingly.

In addition to grains, it is important to get between four and six servings of vegetables and between two and four servings of fruits. These foods do not contain a lot of fat, which means they are perfect foods for anyone that is watching what they eat. In addition, fruits and vegetables give you minerals, vitamins, and fiber, all of which you need to feel great and stay active. Steaming them is a great idea. Eating them in a salad is another good choice, but do not add a bunch of toppings or high-fat salad dressing. One serving of vegetables is a half of a cup, although leafy greens are a cup. One serving of fruit is also half a cup.

You also need two or three servings of dairy products, like yogurt, cheese, and milk. Because milk and cheese can be high in fat, look for reduced-fat or fat-free options. If you have a recipe that calls for sour cream, try yogurt instead. One cup of milk or yogurt equals one serving of dairy. Two ounces of cheese is another serving.

Finally, you should consume two or three servings of foods like fish, poultry, meat, eggs, nuts and beans. When it comes to your meat, bake or broil your meal so that it is healthy. When purchasing meat, buy the round or loin cuts because they are lean. If you see fat or skin on your cut before you prepare it, take it off. One serving of fish, poultry or meat is approximately three ounces. You can also get protein from foods like peanut butter and dried beans. These are good options because they do not contain the same cholesterol and animal fat as meat products. To get a serving, have a fourth of a cup of cooked beans or one tablespoon of peanut butter.

Be careful with sweets, oil and fats. You need to have a small amount of these items in order to be healthy, but you do not want to overindulge and you do not want to consume them every day.

Eat Good Foods in the Proper Proportion

When it comes to your target amount of calories, everyone is different. How old you are, your gender and your activity level all factor in. A child older than two but younger than eight could need anywhere from 1400 and 2000 calories per day. Women can eat about 2200 calories per day. Men should try and get about 3000 calories a day. However, if you do not get a decent amount of exercise, those numbers should be about 500 calories lower.

If you are concerned about your eating habits, listen to what your body is telling you. Stop eating when your belly is satisfied. Do not wait until you are full. After about half an hour, see how you feel. If you do not need any more food, that is great. However, if you are still hungry, eat a bit more until you feel better.

Stay Active

The new food pyramid has a spot for exercise. In order to be healthy, you must be active. You will be amazed at what the right food and a little bit of activity can do for you.

Discover The Ten Best Ways To Boost Your Health


Often as humans, we try to make things complicated. If it is too simple we think there must be some hidden secret. But when it comes to health, most of the best advice really is straight forward and simple.

1.    Understand your weight and how it affects your health. It is estimated that around 30% of women and as many as 40% of men in England are heavier than their healthy weight. There are almost ten thousand deaths that are premature each year, and some evidence suggests that obesity cuts off up to a decade from your life expectancy.

2.    Salt and fatty foods should be reduced. Many of today’s chronic illnesses are due in part, to too much fat and salt in our daily diet. Diseases such as diabetes, heart trouble, and stroke are often associated with diets that have these excesses in them.

3.    Alcohol should be consumed only modestly or not at all. It is unknown to most that the consumption of excess alcohol is a leading factor in many ongoing health issues such as heart attacks and cancer, according to the NHS.

Men are 3 times more likely to suffer a stroke if they consume 3 or 4 units of alcohol each day. Those that are interested in more details can visit our section on alcohol consumption.

4.    It is important to exercise. Regardless of your weight, it is important to get physical activity. For those that are overweight, it can help reduce it to healthy levels. But even those with no weight issues will benefit from regular exercise. People of all ages and levels of conditioning will benefit. Even lite exercise done on a regular basis will reduce the risk of several common health problems. You can lessen your chance of stroke and heart attacks by as much as 50%.

5.    Control stress. In recent years close to half a million people living in the UK said their stress levels at work were so high they believed it was making them physically sick. 20% of visits to the doctor are related to stress-related psychological problems that are severe enough to warrant medical care.

This can lead to serious health related issues such as clinical depression, anxiety and of course high blood pressure. Check the other sections of our site for more advice on stress management.

6.    Eat more healthy foods like vegetables and fruit. You should be consuming several portions of vegetables and fruit each and every day. Getting the fiber and nutrition that comes from 5 or more portions of fruit and vegetables a day helps to keep your weight at healthy levels and reduces the chances of developing diabetes or having a stroke.

We have some tasty recipes that will make it easy to eat the necessary portions each day. Look for more on our site.

7.    Get more sleep and improve the quality of it. It is natural to sometimes have issues with sleep. Almost everyone runs into this problem sooner or later. Some estimates suggest that in the UK alone, as many as 33% of adults regularly suffer from lack of sleep or the sleep they get is low quality.

When you are not rested well enough, it can cause you problems at work and in personal relationships. These problems can in turn increase levels of stress. To get a good night, it starts with making habits of going to bed at the same time every night. Your body can learn and anticipate your schedule if you make it regularly.

8.    If you smoke, consider quitting. Even if you have been smoking for years, your health can have immediate benefits by quitting. In less than a half an hour, your breathing will improve. Soon after, your blood pressure will get better. Some say that your lungs will begin to start clearing within a day or two of quitting.

After several days of quitting you will start to breath better and you will begin to feel more energized. If you want to quit, but find it difficult, then you may want to ask your doctor about the many medical treatments available today.

9.    Make sure you do not have an STI. Certain types of sexually transmitted infections can go undetected for a long time before discovering you have something. Infections such as gonorrhea and chlamydia reduce a woman’s chance of becoming pregnant. These infections cannot be detected just by looking at someone. So if you have engaged in sex without protection, you should be tested.

These days it is easy to be tested and the earlier you find you have an STI, the better the chance of clearing it up before any major issues.

10.    Women should regularly check for lumps. A full one-third of people in England develops cancer during their lifetime. While cancer is more common in the elderly, it occurs with consistent frequency in those who are not yet old.

The earlier you find cancer the better chance you have of recovering from it and the less that will be required for recovery. It does not pay to delay a checkup. Paying attention to your body and overall health can help in detecting problems early. Try to notice any lumps or if a mole changes colors or if your energy suddenly reduces and you do not know why.