Healthy foods contain nutrients that increase your vitality and decrease your risk of disease. Such foods are minimally processed. Unhealthy foods eventually decrease your capacity to vigorously perform daily activities and they also increase your risk of disease. Some foods may be healthy for your friend but are unhealthy for you. Read nutrition labels and log your food intake to maintain a healthful diet.
Almonds, Olives, Avocados
Almonds, olives and avocados are packed with monounsaturated fats, which raise your good cholesterol or HDL and lower your bad cholesterol or LDL, according to a 2007 article by registered dietitian Janet Bond Brill, Ph.D., published in the "Health & Fitness Journal."
Salmon, Sardines, Mackerel
Fatty fish have plenty of omega-3 fatty acids. Omega-3 fights inflammation on your artery walls, reducing plaque buildup. This fat also decreases your blood fat and increases your HDL. Such benefits reduce your risk of cardiovascular disease. The American Heart Association recommends you eat two servings of fatty fish per week.
Eggs
Eggs contain the perfect ratio of essential amino acids your body needs to maintain optimal nitrogen balance in your cells, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance." They are low in saturated fat and packed with protein, zink, iron, vitamin D, vitamin E and the B vitamins. If your cholesterol level is normal, eggs are healthy for you to eat. If you have high cholesterol, refrain from eating eggs.
Commercially Made Cookies, Cakes, Muffins
Many commercially prepared, prepackaged sweet treats contain tropical oils including coconut, palm and plam kernel oil. These oils are highly saturated, especially coconut oil. Once you eat saturated fat, they blend in with LDL particles, which then become susceptible to building plaque on your artery walls.
Butter, Lard, High-Fat Beef
Butter, lard and high-fat beef are practically drenched with saturated fat; these fats are solid at room temperature. In addition to raising your bad cholesterol, saturated fat also increases insulin production from your pancreas, predisposing you to diabetes, advises Brill.
Canned Soup
Canned soup can have nearly 1,200 mg of sodium per serving, increasing your risk of high blood pressure, according to Clevelandclinic.org. Choose a low-sodium variety or make a big pot of soup with minimal salt and plenty of beans and vegetables. If you have high blood pressure, reduce your sodium intake to less than 2,000 mg per day.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- American Heart Association: Frequently Asked Questions About Fish
- Cleveland Clinic: Low Sodium Diet Guidelines
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