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01.10.2015
As well we know, appropriate diet is very crucial when it comes to lowering high blood pressure (hypertension) with lifestyle approaches. In addition, systolic pressure is the measurement of force against the artery walls when your heart pumps blood. Actually, it is ok to get some sodium from your diet, but make sure you get it not too much. If you have hypertension, the following are list of bad foods rich in salt you should restrict in your diet (reference; Canadian Nutrient File 2011). Rice (especially brown rice), barley, quinoa, oats and wheat are some grains low in sodium. In general, most frozen fruits and vegetables contain very little salt – even some of them are free of salt. The following are other foods rich in sodium that you may not expect before (according to an outline released by the U.S. Other foods rich in salt that may shock you include; a cup of spaghetti sauce (it contains about 1,203 mg of sodium), a cup of seasoned bread crumbs (2,111 mg), and a packet of dehydrated onion soup mix can contain almost 3,132 mg of sodium! Most of salt found in foods that you eat are added in processing (though salt also can be found naturally in certain foods – but only in small amounts). See also some helpful ideas on how to make and cook foods low in salt or even free in salt in this section! According to DASH diet, the recommended total fat intake a day for hypertensive people should be lower than 27 percent of their total calories – and most of their total fat intake should come from healthy fats (unsaturated fats).
Saturated fats and trans-fat foods can increase your LDL (it stands for low density lipoprotein – and it is commonly considered as ‘bad cholesterol’). Foods high in cholesterol also can cause high cholesterol, but saturated fats are more harmful and can cause more impact on the raised LDL level in your bloodstream. Full your diet with more healthy unsaturated fats so thus most of your dietary fat doesn’t come from unhealthy fats. Avocados, fish (like tuna and salmon), and some nuts are great sources of unsaturated fats.
Experts have confirmed that too much drinking alcohol can be bad for your heart and cardiovascular system. So if you drink, ensure your do it so moderation (not more than one drink a day for women, and not more than 2 drinks for men – recommended by the American Heart Association)!
Saturated fats have been consumed for tens of thousands of years by humans, yet they seem to have become in the last few decades (since the 1950s in particular) the evil nutrient that should be eliminated from our diets. Similarly, the fact that the French have one of the lowest coronary heart disease disability in the world and eat the most saturated fat is called a paradox (the term French paradox was coined by French epidemiologists in 1981). So, research says there is no link, and health authorities as well as governments in Western countries tell us to consume less than 10% of daily calories as saturated fat, because there is a link. Saturated fatty acids are long-chain fatty acids that usually have between 12 and 24 carbon atoms and have no double bonds. In plain English, this means that there is no carbon bond that can be filled by another atom, therefore saturated fatty acids cannot go rancid and they are highly stable. Saturated fatty acids include Caprylic acid, Capric acid, Lauric acid, Myristic acid, Palmitic acid, Stearic acid, Arachidic acid, Behenic acid, and Cerotic acid. The longer answer is that we as humans need saturated fat for a very simple reason (and the best part is that no one can argue with this one): we are warm blooded. We can’t function at room temperature, and our body needs to be constantly maintaining our temperature to keep us alive. Additionally, saturated fats are needed for proper function of our heart, bones, lungs, liver, hormones, and immune system.


The foods that contain the highest amount of saturated fat are coconut oil, butter, coconut milk, and most cheeses. This is very important, because oxidation of fats means that the fats react with oxygen and other substances in the food they are heated with, and are altered. These oxidized fats are characterized by free radicals, which are extremely reactive chemically and can attack cell membranes as well as red blood cells. The best fats for cooking are the ones that contain a high amount of saturated fats: butter, duck fat, lard, and coconut oil. Important Note: if you are largely overweight or obese, with a lot of body fat, low levels of activity, lots of stress and few plants in your diet, saturated fats may be particularly detrimental to your overall health, and it’s better to use low amounts of fat for cooking, and if any, olive oil. In the United Stated, before 1900, lard and butter were always used in cooking (note that there was no heart disease and no diabetes at all at the time).
As far as saturated fats are concerned, consumption should be between 10% and 15% of total calories consumed, which are the levels observed in native populations and that seem to have conditioned our species genome.
Therefore, recommendations of a saturated fat consumption of less than 10% of total daily calories may have hazardous consequences for our health. Consequently, saturated fats should not be a worry unless you are really consuming too much (more than 15% of your daily calories). For example, if you eat 2000 calories a day, that’s 300 calories, or 33g of saturated fat at most.
However, it’s good to note that if you are largely overweight, with a lot of body fat, low levels of activity, lots of stress and few plants in your diet, saturated fats may be particularly detrimental to your overall health. Disclaimer: The entire contents of this website are based upon the opinions of Anne Ricci, unless otherwise noted. To avoid excessive intake of salt the following recommendations should be taken into account.
With our nutrition and fitness guides you will improve your health and become stronger easily. Many of us have heard the term saturated fats, but we may not understand exactly what saturated fats are, or how they work exactly. The first thing that you should know is that saturated and unsaturated fats are found in quite a few different foods and that they are completely different.
Since we know that too much saturated fat can raise your cholesterol and put you at risk for heart problems, the question then becomes how much saturated fat is safe to eat?
The fact is, it is impossible to avoid having fat in our diet, but most people eat far too much fat, and when they do it is normally the saturated fats cause spikes in cholesterol and heart problems later in life. While there are plenty choices of healthy foods that can help lower blood pressure (BP), there are also some bad foods you need to restrict and avoid because they can cause bad impact on your BP. And as a result, your systolic blood pressure can increase because there will be more force against your artery walls – either for your diastolic blood pressure. On the other hand, diastolic pressure is the measurement when your heart at rest or in between beats. The good news, although too much consumption of sodium can cause hypertension, but however it is also needed by the body in small amounts to help control your blood pressure!
But for people with hypertension, the dietary salt intake should be lower than 1,500 mg a day – recommended in DASH diet (the Dietary Approaches to Stop Hypertension)!
But there are also some products of them that contain some sodium or even pretty high in sodium.
Overtime, high bad cholesterol deposits in the bloodstream can cause narrowing and hardening arteries such as a condition called atherosclerosis.
This is the major reason for why it’s important to restrict saturated fats – even if you don’t have hypertension.


These healthy fats are not only helpful to avoid excessive consumption of unhealthy fats, but some are also rich omega-3 fatty acids that can be good for the health of your heart in long term. Consequences can be inflammation, damage in the DNA, as well as mutations in blood vessels and skin. In fact, studies have shown that traditional people who adopt modern-day cooking oils like corn or sunflower oil show an alarming increase in the prevalence of atherosclerotic heart disease and type-2 dependent diabetes. The French, who have a reputation for over-consuming saturated fats, are at 15.5%, still within the range of our Paleolithic ancestors. This can happen quite fast, actually, so this is why you still need to pay attention to what you are eating.
The key here is to eat enough saturated fat (remember that your body needs it – although he can still produce it from mono-unsaturated fats) but still be reasonable with bacon and eggs! The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical or nutritional advice. The cookies of this website are used to personalise the content and the advertisements, for offering social functions and for analysing the web traffic. While we have been told to avoid saturated fats, most of us don’t know why and moreover, whether unsaturated fats should be avoided as well. The exact amount depends upon the calories that you eat, but most experts agree that less than 10% of your calories should come from saturated fats.
That includes the ten percent from saturated fats previously discussed, so you can make up the difference with unsaturated fats, above the saturated fats that you eat, to a maximum of thirty percent. Try to stick to the recommended amounts of saturated and unsaturated fats and you will be thankful for it later on, as well as being on your way to creating healthy eating habits that will do much more than keep cholesterol in line.
If you eat 7 oz (200g) beef ribs and 2 eggs, you would have your saturated fat ration for the day.
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, 2nd edition. It is intended as a sharing of knowledge and information from the research and experience of Anne Ricci, who is not a doctor. Furthermore, we share information about the use of this website with our partners of social media, advertising and web analysis.
Here is some information on the differences between saturated fats and unsaturated fats and how you should use them. For instance, on a 2000 calorie per day diet, 200 of your calories should be coming from products that have saturated fat. That means, for a 2000 calorie per day diet, you should be getting 600 calories or less from fats, and 200 or less or those should be from saturated fats.
We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you were to figure it out in grams, you can assume 1 gram of fat for each 10 calories, so on a 2000 calorie per day diet, around 20 grams should be your maximum. Unsaturated fats are heart healthy and can lower LDL cholesterol and raise HDL cholesterol.



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