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Weight Concerns
Published in Carolyn Torkelson, Catherine Marienau, Beyond Menopause, 2023
Carolyn Torkelson, Catherine Marienau
Unsaturated fats are considered “good” fats in the right ratio. You can tell that a fat is unsaturated if it is liquid at room temperature. Unsaturated fats can be monounsaturated or polyunsaturated. The best-known product containing monounsaturated fats is olive oil (think the Mediterranean diet). Canola oil, peanut oil, avocados, and some nuts are other examples of monounsaturated fats. The two main types of polyunsaturated fats are omega-3 fatty acids and omega-6 fatty acids. Foods with omega-3 fatty acids include salmon, mackerel, sardines, and flaxseeds. Foods with omega-6 fatty acids include vegetable oils such as corn, safflower, soybean, sunflower, and walnut oil.
Nutrition and Metabolic Factors
Published in Michael H. Stone, Timothy J. Suchomel, W. Guy Hornsby, John P. Wagle, Aaron J. Cunanan, Strength and Conditioning in Sports, 2023
Michael H. Stone, Timothy J. Suchomel, W. Guy Hornsby, John P. Wagle, Aaron J. Cunanan
Because some athletes in sports such as American football, rugby, and throwing events, and in the heavier classes for boxing, judo, and weightlifting, may range from 100–160 kg (220–353 lb), much thought must go into achieving these large body masses to ensure that LBM gains are optimized, and fat gains minimized. It should be noted that the planning should include not only physical training, but nutritional strategies as well. While increases in LBM may be the goal of a number of athletes, several considerations should be taken into account. First, it should be noted that well-trained athletes will almost always gain some fat while increasing LBM (74–76). Moreover, researchers have shown substantial gains in body mass are almost always accompanied by an increased body fat percentage (75). This may be further exacerbated if diets containing more fat calories are used for a longer period (25, 59, 220) even if the number of kcal stays consist. Thus, it would be prudent when one is gaining body mass to keep the fat content of food eaten to under 30% of total calories and ingest a relatively greater amount of unsaturated fats (70–80% of total fat intake).
A New Perspective Into Affordable, Quality Healthcare: The Case of Pronto Care
Published in Frederick J. DeMicco, Ali A. Poorani, Medical Travel Brand Management, 2023
Adel Eldin, Frederick J. DeMicco
This study supports the current nutritional recommendations to limit carbohydrate intake, use fresh fruits and vegetables. Also use unsaturated fat to replace saturated fats and trans-fats. After all, you are what you eat. So, if you eat healthy food, you will stay healthy and if you eat unhealthily, then will lead to many chronic illnesses, exactly like the car to run well, it needs good gas!
Nuts consumption and hypertension risks in children: a mediating role of circulating lipid metabolites
Published in Clinical and Experimental Hypertension, 2023
Liu Qin, Yanling Ren, Lan Chen, Ye Feng, Shunqing Luo, Ping Zhang, Wei Zhang, Xiaohua Liang
Nuts, a nutrient-dense food, contain unsaturated fats, soluble fiber, vitamins, minerals, antioxidants, and phytosterols (10) that may improve lipid profiles, reduce oxidative stress and inflammation, ameliorate insulin resistance, and improve vascular reactivity (11). In recent years, evidence has shown that nuts are effective food for preventing hypertension (12–15). An intervention study found that participants taking 30 g of nuts per day for 12 weeks had a statistically significant decrease in systolic blood pressure (SBP) (16). Additionally, our previous cross-sectional study (17) demonstrated that intaking nuts between 50 and 100 g per day effectively controls childhood hypertension, but the underlying mechanisms have not yet been fully understood. Several studies have examined the relationship between nut consumption and traditional lipids indexes (18–20). A systematic review of 61 randomized controlled trialsnoted that the intake of nuts or nut products could decrease total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), and triglycerides (TGs), which suggests that circulatory lipid profiling can act as an intermediate variable between nut consumption and blood pressure control (21).
COVID-19: quarantine, isolation, and lifestyle diseases
Published in Archives of Physiology and Biochemistry, 2023
Heena Rehman, Md Iftekhar Ahmad
For the management of cardiovascular diseases, diet plays a significant role. Current guidelines suggest reducing the intake of saturated fat to less than 7% of total calories taken in a day (Eckel et al. 2014). On an average, an American consumes more than 11% of saturated fat of the total energy intake and this has increased during quarantine (U.S. Department of Agriculture, Agricultural Research Service 2016). The main source of saturated fat is not just butter; it also includes desserts, poultry dishes, meat, hamburgers, and cheese. Replacing saturated fats with unsaturated fats is suggested for people suffering from cardiovascular diseases. Including fish, fruits, vegetables, whole grains are also recommended. Dietary supplements containing psyllium seed husks help in lowering levels of cholesterol. Consumption of food products containing stanols or plant sterols plays a significant role in lowering hyperlipidaemia. Consumption of alcohol should be limited to one drink for women and two drinks for men. A low sodium diet is recommended to reduce the blood pressure.
Health Effects of Coconut Oil—A Narrative Review of Current Evidence
Published in Journal of the American College of Nutrition, 2019
Historically, dietary fats have sparked a considerable degree of discussion regarding type and amounts to be consumed, as well as their role(s) in regulating body weight and in the etiology of chronic disease. Saturated fats are essential for normal physiological and structural functions; however, the human body can synthesize more than enough to meet those demands (6). The 2015–2020 Dietary Guidelines for Americans (DGA) recommend that intake of saturated fats be limited to less than 10% of calories per day by replacing them with unsaturated fats, while keeping total dietary fats within age appropriate Acceptable Macronutrient Distribution Ranges (AMDRs). The DGAs also state that strong and consistent evidence show that replacing saturated fats with unsaturated fats, especially polyunsaturated fats, is associated with reduced blood levels of total cholesterol and low-density lipoprotein cholesterol (LDL-C), leading to a reduced risk of cardiovascular disease (CVD)-related events and deaths (6). The role of high saturated fat intakes with other chronic conditions, including but not limited to obesity, high blood pressure, type-2 diabetes, and certain types of cancers, has also been recently affirmed by the nutrition and health sciences communities (7).