We've all heard about how important it is to eat healthy foods in order to lose weight and be healthy. And for women, losing and maintaining a healthy body weight can be more challenging than for men. Fortunately, there are some foods that can help give us that extra help to not only assist us in losing weight, but to also benefit our overall health, such as reducing our risk of cancer, heart disease, and diabetes. These foods also taste good, so we can enjoy the process of getting healthy; both women and men should consider incorporating them into their diet.
Unfortunately, eggs have received a bad reputation over quite a number of years. Research shows, however, that eggs are actually good for you and the good far outweighs the bad when it comes to eggs. First of all, eggs are a great source of protein, which can help you gain the muscle that you need to get the toned, fit look when combined with a strength training program. They also contain vitamin A, potassium, folic acid, choline, and biotin. Many people have avoided eggs because of fears about cholesterol; however, eggs contain healthy fat and the body needs healthy fats. Eggs also increase the good, HDL Cholesterol (High-Density-Lipoprotein). And, don't believe the myth that you should just eat the whites. You would be missing out on the full benefits of eating eggs since the yolk is where a lot of the vitamins and nutrients are found.
There is good reason as to why the popularity of Greek yogurt has increased recently. Greek yogurt usually contains twice the amount of protein as regular yogurt and less sugar in the same serving and for the same number of calories. It also contains good bacteria that aid in proper digestion, as regular yogurt does. Greek yogurt can also be used in a variety of different recipes to add flavor and protein to your dishes. Warning: Always check the fats section on the food label. Some Greek yogurt brands are higher in fat than others, particularly "bad" saturated fats, that can raise your risk for heart disease. Opt for a brand with the lowest amount of overall fats, especially saturated fat.
Seafood fan? If not, it's time to become one! Salmon is loaded with protein, vitamin D, vitamin B12, and Omega-3 fatty acids. Both Vitamin D and Omega-3 are powerful promoters of weight loss and should be included in your diet daily. Salmon's other health benefits range from lowering your risks of developing a variety of diseases to promoting heart health to strengthening your muscles.
Heart disease is a leading cause of death in the United States. And, believe it or not, one of the best foods that can help prevent this is oatmeal. Oatmeal has been shown to lower cholesterol. It is rich in soluble fiber, which helps to inhibit the body's absorption of LDL (Low-Density-Lipoprotein), the "bad" cholesterol. It can reduce your risk of developing high blood pressure, also a benefit of its high fiber content. It is full of antioxidants that fight off free radicals which like to attack the good cholesterol (HDL); and that HDL helps prevent arteries from hardening. Oatmeal can also help to prevent weight gain and promotes weight loss, because it can help you feel full longer, due to its high fiber content.
Every woman should also be including flaxseed into her diet as well. There is evidence that flaxseed can help to reduce the risk of cancer, heart disease, stroke, and diabetes. That is incredible for such tiny seeds! Its primary health benefits come from Omega-3 fatty acids, lignans, and fiber. Ways to eat flaxseed: put it in other foods such as in your Greek yogurt with fruit. Make flaxseed muffins. Or try mixing it in with peanut butter and cinnamon.
Replacing your other sources of fat, such as butter and margarine, with olive oil could be one of the best decisions you could make for your heart health and overall health. Olive oil, one of the key elements in the heart-healthy, Mediterranean diet, contains good fat. Residents of Greece have one of the lowest incidence of death by heart disease in the world! And olive oil is one of their main sources of fats. Often they will dip their whole-grain breads in olive oil with their meal and also use it for cooking. Combined with a diet filled with antioxidant-rich fruits, vegetables, and whole grains, olive oil is a great way to get your daily fats and to keep your heart healthy.
Often listed as one of the world's greatest "superfoods," blueberries are delicious, little treats that are also rich in Vitamin C, antioxidants, fiber, and are also low in calories – around 83 calories a cup. Ways that you can eat them: on their own, toss some frozen ones in a whey protein shake, on your favorite healthy cereal, or put them in oatmeal pancakes for breakfast (hold the syrup).
Where to begin? This food has so many great things about it. And not to mention.. it tastes like dessert! Sweet potatoes are high in vitamin A, vitamin C, manganese, antioxidants, anti-inflammatory nutrients, fiber, and blood sugar regulating nutrients. The health benefits of sweet potatoes range from promoting proper thyroid health and digestive health to reducing your risks for all kinds of cancers and heart disease. They can be incorporated into weight loss efforts because they make you feel full while giving your body a large variety of nutrients that it needs.
Of course, as with any changes to diet, lifestyle or health routine it's always a good idea to seek the advice of a doctor; especially if someone is under current treatment for any kind of health condition.