In general, we all know what that means. Running, or any other physical activity burns calories and contributes to health.
Do not get discouraged at the beginning if you do not see a more notable improvement.
Any new positive habit in your life should be carried out gradually, because only in that way you can achieve a long-term benefit of all these routines.
Dietary modification is a change made in order to lower harmful (LDL) cholesterol and total (TC) cholesterol, thereby lowering the risks for cardiovascular disease.
In fact, high cholesterol and triglycerides in the blood are the main culprits for the greatest number of diseases of the modern man.
This does not mean that one should give up all fatty foods, but should choose those fats that are not saturated.
These are primarily: fatty meats, poultry skin, full-fat dairy products, coconut and palm oil. Trans fatty acids and saturated fats increase blood cholesterol.
Firm margarine, obtained from hydrogenated vegetable oils or fats, raises LDL cholesterol levels, and is found in many snack foods, cookies, and crackers.
A diet low in saturated fats is a good way to start a healthy lifestyle, which means that:
- It lowers LDL cholesterol and total TC cholesterol
- It improves blood circulation
- It lowers the risk of arteriosclerosis and other changes in the blood vessels
Choose a variety of foods:
| FOOD GROUP | THE BEST CHOICE | LIMIT |
AVOID
|
| MEAT PRODUCTS AND MEAT SUBSTITUTES | lean cuts, chicken and turkey without skin
Fish and seafood
tofu and legumes
| crabs egg yolks | bacon and sausages
meameat cutlets, mortadella,
meat preparations
|
| DAIRY PRODUCTS | skimmed milk
yogurt with 1% fat or less
low-fat sour cream
| Milk and yogurt with 2% milk, fat cheese with 20% fat
milk shake
| Full- fat milk, 3,2% mm fat cheese, cheese, trappist, melted cheese …
sour cream and ice cream
|
| OILS AND FATS | olive oil
colza oil, sesame
| nuts and seeds
low- fats salad dressing
| butter, lard
mayonnaise, fat,
hydrogenated margarine
|
| FRUITS AND VEGETABLES | fresh fruit and vegetables
frozen fruits and vegetables
| olives avokado | fried vegetables in butter fat or oil,
or bechamel sauce
|
| CEREAL PRODUCTS | wholemeal bread, whole grain bread, buns, pasta, rice | biscuits | fatty pies, pizza, puff pastry |
| DESSERTS AND SNACKS | pretzels, plain popcorn,
dry fat-free cakes
integral cakes
| ice cream, candy | Chocolate, chips,
popcorn with butter,
croissants, donuts
cakes, fatty cakes
|
It’s never too late to start taking care of your health. It is better that you take more care than your doctor. Prevention is always the best defense. If you reduce the risks to your health by changing diet, you can expect a positive impact on your health, as well as on your running habit.
source: http://www.goodmorningcenter.com
