Tag: Omega 3 Fatty Acids

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Healthy Diet for Women




Are you looking for a good idea of a healthy diet for women? Most women are conscious of their body and the food they eat. With all the junk and processed foods that are served everyday, it’s just right to pay a little more attention to having a healthier diet especially for women.

Some of the most prescribed healthy diets for women include whole grain, fiber-rich food, fruits, vegetables, and protein-rich food. To provide extra guidance and assistance for women who intend on eating a healthier diet, here are five foods that come highly recommended by experts:

Healthy Diet for Women

Healthy Diet for Women

Healthy Diet for Women

Low-fat yogurt. One of the best things about low-fat yogurt is that it contains ‘good bacteria’ that can help in reducing problems related to bowel movements, digestive tract disorders, ulcers, and even vaginal infections. In addition, it is also packed with calcium that women need in order to keep their posture and movement intact.

Fatty fish. What women should look for in this type of fish is omega-3 fatty acids, which are highly recommended to maintain a good and well functioning heart. Examples of fatty fish include sardines, salmon, and mackerel. Aside from various heart conditions, omega-3 has also been linked to prevent other illnesses such as lupus, rheumatoid arthritis, and even Alzheimer’s disease.

Tomatoes, watermelon, red grapefruit. The key nutrient in all of these is lycopene. Aside from having health benefits against prostate cancer, it has shown to be quite beneficial for women as well. In addition, lycopene has long been considered as an important factor in keeping the skin young by protecting it against UV damage.

Low-fat milk and orange juice. The main nutrient in these drinks is Vitamin D, which greatly reduces the chances of having osteoporosis, as well as reducing the risk of having diabetes, multiple sclerosis, tumors in the breast, colon, and ovary.

Berries. All types of berries including blueberries, strawberries, raspberries, and cranberries are a great source of anti-oxidants. The best thing about these berries is that they are very high in anthocyans, which is known to be a powerful anti-cancer nutrient and also plays an important role in cell repair.

Of course, there are other highly recommended types of food for women who want to lead a healthier lifestyle through the food they eat. But incorporating these foods into your diet will get you started down the path to becoming a healthier you. Make a commitment to start your healthy diet for women today.


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How to Eat more Flaxseed in your diet


Thanks to the Mayo Clinics Katherine Zeratsky for this info on how to eat more Flaxseed. I am sure that you may have heard somewhere about how great Flax seed is for Omega vitamins and fiber,this info will help you make the most of using Flax seed

Most nutrition experts recommend ground flax and that you should eat more flaxseed because your body is better able to digest it. Whole flaxseed may pass through your intestine undigested, which means you won’t get the health benefits of flaxseed.

How to Eat more Flaxseed in your diet

Eat more Flaxseed

Flaxseed is high in fiber, omega-3 fatty acids, and phytochemicals called lignans. Flax seed can help reduce total blood cholesterol and LDL (“bad”) cholesterol levels and, as a result, may help reduce the risk of heart disease. Flaxseed oil also contains omega-3 fatty acids, but it doesn’t have the beneficial fiber that the seeds have.

You can purchase raw flax seed in bulk whole or ground at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Doing this and having it on hand will help you eat more flaxseed.

Although the Institute of Medicine has not set a recommended daily intake for omega-3 fatty acids, it has established adequate intake amounts of between 1.1 and 1.6 grams per day for adults. One tablespoon of ground flax seed provides 1.6 grams of omega-3 fatty acids.

How to Eat more Flaxseed in your Diet

  • Add a tablespoon of ground flax seed to your hot or cold breakfast cereal.
  • Add a teaspoon of ground flax seed to mayonnaise or mustard when making a sandwich.
  • Mix a tablespoon of ground flax seed into an 8-ounce container of yogurt.
  • Bake ground flaxseed into cookies, muffins, breads and other baked goods.

You can also use flax seed in place of eggs in muffins, pancakes and cookies. To substitute flax seed for one large egg in a recipe, use 1 tablespoon ground flax seed plus 3 tablespoons water. Keep in mind that it will somewhat alter the texture of the finished product, making it slightly “gummy.”

although it is not critical so it can be overlooked it is a good idea to eat more flaxseed to improve your health, try it starting today

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Top Heart Healthy Foods


The heart is the most important organ for any living being. Unfortunately, many of our lifestyles result in diseases such as high blood pressure, obesity, and high cholesterol. These things disturb the normal functioning of the heart. According to the news sources, heart disease tops the charts for the reason for death in the United States of America and also in Canada. It is also becoming a dreaded disease across the globe.

In this article you can find many heart healthy foods that aid in reducing the risks of cardiac diseases. Make sure you include these heart healthy foods along with your regular meals.

Berries: Berries are a rich resource of anti inflammatory that helps in reducing the heart related diseases. It also helps to prevent cancer. Some of the berries you can consume are blueberry, strawberry, and raspberry.

Avocado: This fruit contains high level of fiber content that increases the level of HDL otherwise known as helpful cholesterol thereby reducing the LDL which is harmful cholesterol levels. Once you make it as a habit to consume this heart healthy food your cholesterol levels are regulated. They are said to taste the best when had with salads and sandwiches.

Nuts: Many nuts like almond, walnuts, hazelnuts, and pistachios are made up of healthy fats. It is also blended with poly as well as mono saturated fats. They constitute as the main source of nutrients.

Garlic: Recently, the studies show that garlic is among the healthiest foods for the heart as it stabilizes the sugar levels in the blood. It also has properties such as antifungal and antibacterial. Apart from protecting the heart it also helps to protect from cancer.

Legumes: Clover, beans, lentils, and peas are certain legumes that contain high protein. They also consist of soluble fibers in higher level, calcium and fatty acids in nominal amounts.

Salmon: These are tastiest of heart healthy foods that have omega-3 fatty acids and anti-oxidants. Vitamin D is also present in these kinds of fishes. You can search the internet for some interesting recipes.

Red Wine: Red wine when consumed in lesser amounts reduces cardiac diseases. It has flavonoids that shield blood cholesterol and also has Vitamin B which protects the liver.

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