#try for more unsaturated fats than saturated fats

[unbakehisbeans]

Hey, so saturated fats aren’t as bad as previously thought, but there’s no clinical benefit to eating saturated fats as far as we know. They may not be generally harmful, but they aren’t necessary or beneficial either.

[bonefall]

are amphibians like newts and frogs considered aquatic? i know crustaceans & mollusks would be

Yes they are! Generally, the more time it spends on land, the closer it will be to 5 calories than 4. The estimate was actually based on frogs and tadpoles, I had to make an educated guess.

My best source was a feeding chart from a reptile food website which sells whole small prey for consumption by snakes. It perfectly lists out the values of dozens of small animals, but no fish. So I took a note of the 4 calorie estimate, observed that an adult frog increases in calories compared to tadpoles (bucking the trend with the others on the list where younger animals are worth more caloric value) and went on to do more research

I couldn't find a source that broke down WHOLE prey caloric value like the chart, so I ended up comparing caloric value between rabbit fillets, chicken fillets, and fish fillets on human-centric nutrition websites. My hypothesis was mostly consistent, even with more species added. Fish (perch, flounder, pike) < Wild Mammal (rabbit, squirrel) < Poultry (chicken, turkey, quail). There was overlap between "classes", certain fish getting over the 100 hump, but generally there was a trend I boiled down into 4/5/6

This is consistent with how a lot of fish meat is actually water. In fact, cats quench a lot of their thirst from the food they eat. I also learned some very interesting stuff about the fat distribution in fish which is going to blow a bit of a hole in some of my Clan culture stuff lmaoooo, but I'll furiously swim across that obliterated bridge when I get there

But funfact! Fish oil is rendered fish fats and it is the form that unsaturated fat takes, whereas lard is what saturated fats become. I need to do more research into this topic to understand what kind of difference it would make in a wild cat's diet.

There was one big bucked trend though: salmonid meat was WAAAAY higher in fat and calories. Like, absurdly high. Like 150 cal trout fillet vs 110 cal of rabbit fillet vs 88 cal of perch fillet.

I do not know why that is. My guess is that maybe it's because they were taking the number from farmed salmonids? Maybe it's because they're particularly fatty fish? Perhaps this is just the raw power of salmon slammin'.

Anyway, at one point I was trying to estimate exact caloric value per popular prey species, but decided I didn't have the "backing" to get so exact with the numbers since I was doing estimates with the fish. I'll do the work if it comes down to it, but for now, 4/5/6 is a quick, easy guideline you can use for just about any WC project.

[jadesabbat]

As glad as I am to see positivity for conventionally unhealthy foods, I am a little bit worried about it tipping over into the other end of misinformation. Nutritional science is currently deeply flawed, but we can't throw the baby out with the bathwater in a rush to discount every part of it. There is still a difference between saturated and unsaturated fats, and there's also still a difference between simple sugars and complex carbs. Vitamins and minerals are still important, and there's no guarantee that your body will properly absorb a multivitamin.

Don't get me wrong: eating at all is yes significantly more important than eating healthy. Eating foods that make you happy is way better than eating foods that make you miserable (possibly nutritionally as well as mentally? I haven't checked recently if the link between foods you like and nutrient absorption ever got followed up on). Fad diets are still bullshit. All I'm saying is just, if you can, try and have some nutritious foods alongside your treats

[just-your-average-cryptid]

I have many, many gripes with diet culture, but one of the biggest is the massive harm it’s done to people’s perception of food and what it does.

Calories

You need them. There’s a reason that 2,000 number gets floated around - for an average adult, that’s the bare minimum you need to function properly. Yes, the bare. minimum. Not the max, not “close enough, the BARE MINIMUM. If you are frequently under that calorie intake, your body will go into famine mode and hold on to as much energy as possible. It thinks you’re starving. It’s trying to keep you alive.

Humans developed a bunch of calorie-dense staple crops for a reason — the less time you spend looking for food, the more time you have for other things. Potatoes get used in a bunch of western dishes because they’re filling, the same with breads. They give you the energy you need to do whatever needs doing, without having to stop for snack breaks every 15 minutes.

Carbs

Despite what several diets will tell you, carbs are good and necessary. They’re short-term energy, easy for your body to break down and use right after digestion. You need that energy for everything, and I do mean everything. Walking, standing, sleeping, thinking — all require energy. Your brain in particular is a huge energy guzzler, and it’s where most of those daily calories go to.

It will not be happy if it comes up short, and neither will you.

Fat(s)

Yes, you do actually need some level of fat in your body. It’s long-term energy storage so you’re not eating constantly, plus it cushions your organs and protects your muscles. Unless you want to go to the emergency room from a paper cut that caused major muscle damage, you want some amount of fat in your diet.

The only kind to really avoid is trans fat; it’s not naturally occurring except in extremely small amounts, and too much will straight up kill you. It happens, look it up. Beyond that, it’s just saturated vs unsaturated and the latter is better for larger amounts. Saturated fat isn’t as bad as trans fat, it just becomes unhealthy sooner than unsaturated fat, in terms of how much you take in. If you’re trying to build muscle, up your fat intake at least a little because muscle is very energy-draining to maintain. Having those stores of energy will help.

Protein

Protein doesn’t impact your energy intake as much as carbs and fat, but it does help you feel full longer. It gets used in several key processes and reactions, but an average person doesn’t need a whole lot. Muscle, on the other hand, does, so if that’s what you’re going for, make sure your intake is keeping up.

Diet

As in your personal diet of what goes in your stomach, not the latest totally-real-it-works-I-swear fad.

Your personal needs will vary, but in general, having a diverse diet with lots of nutrients, vitamins, and food types is best. Fresh and frozen vegetables don’t really differ in nutritional value, so don’t feel bad if you can’t afford fresh all the time.

The food you will eat is better than the food you won’t. I hate Brussels sprouts, so I don’t eat them. I’m ok with spinach, kale is meh, broccoli is great. Forcing yourself to eat food you hate won’t make you healthy, just miserable and hungry. And if putting sauce or other flavoring on it makes it easier, go for it. Apple slices dipped in caramel are better than plain apple slices you never touch. Food doesn’t lose nutrients because you made it taste better.

Find the things you like and get more of them. I love grapes. I love black bean burgers. I love blackberries. I love carrots. I’m motivated to eat them more often because I like them; the fact that they’re healthy is a bonus. Food is supposed to be enjoyed, not tolerated. Be nice to yourself and get the things you’ll enjoy eating.

Patterns matter more than singular meals/snacks. You can have the cake.

[vermilionhealth]

Ketogenic Diet: 3 Best Foods for Keto Dieters!

 Struggling to navigate the world of ketogenic eating?

It's no secret that choosing the right foods can be a bit of a puzzle on a keto diet.

Picture this: more fats, fewer carbs – that's the keto mantra.

The goal?

Train your body to tap into a super fuel called ketones by keeping those carbs in check. But here's the catch – ketones only come into play when your carb reserves are running on empty.

That's why going low on carbs, and sticking with it, is the secret sauce for keto success.

Ready to crack the code on the best keto-friendly foods?

Read more: Top 5 Habits for Successful Weight Loss and Keep It Off!

Let's dive in and make your keto journey a breeze!

Best Foods for Keto Dieters

We know that a keto diet will work best when you can consume higher amounts of fat, but it’s also important to keep your caloric allowance in check when you want to lose weight.

Remember: fat is more than twice as calorically dense as carbohydrates and protein.

Those who want to succeed on a keto diet for more effective weight management should look to sources of fat that are moderately low in saturated fats.

Saturated fats have also been shown to be detrimental to your health and can even cause some chronic diseases to arise.

So, you’re left with foods that are mostly high in unsaturated fats, lean protein sources, and low-carbohydrate vegetables. 

These foods will help you to maximize your keto lifestyle:

1. Avocados. Not only are avocados rich in fat, but they also contain many essential vitamins and minerals for healthy growth. In general, they can be a little expensive, but they cost less than getting your fats from nuts and seeds.

● TOP TIP: Take the avocado seed out and use it as your window plant. With a couple months, you’ll have a beautiful little avocado plant!

2. Seafood. Seafood is one of the best sources of protein and fats anyone can eat. Seafood is generally less expensive than many meats and provides a great source of essential nutrients, amino acids, and unsaturated fats.

● Top seafood choices include salmon and squid as they contain high protein and very low carbohydrates.

● Unfortunately, more and more seafood nowadays is high in mercury, so it’s important to go the extra mile to source seafood that is mercury-free.

3. Low-Carb Veggies. You will need some carbs in your diet, and our top choices are vegetables that are low in carbs. The easiest way to pick out low carb veggies is to check for fiber and try to keep the starch content as low as possible.

● Top picks are kale, spinach, and broccoli. Not only do they provide a great source of protein, but their carbohydrate levels are much lower than other fruit and vegetables.

There’s no need to feel like your keto lifestyle limits you.

Even though you want to pay attention to the keto guidelines, you still have a lot of choices and variety.  You can eat these foods on a keto diet without having to worry about going over your carb allowance or getting tired of the same boring food each day.

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[pablice]

How I Lost 20 Pounds and Kept It Off Eating Intuitively - My Success Story

What is Intuitive Eating? Intuitive eating is an approach to nutrition taught by dietitians and nutritionists that focuses on tuning into your body's internal signals of hunger and fullness as a tool for making food choices. This approach to nutrition encourages individuals to abandon diets that often leave them feeling deprived, and instead, focus on their physical, mental, and emotional needs when it comes to choosing food. Intuitive eaters also strive to be more conscious of their thoughts and feelings surrounding food, and use their knowledge to create healthful and balanced meals that carry them through the day. One of the core tenets of intuitive eating is trust, in that individuals being guided by this approach learn to listen to the cues of their body, trust the process, and move towards a more positive relationship with food. My Weight Loss Journey I decided to start my weight loss journey when I first entered my 30's. I had been carrying around some extra pounds and I wanted to make a lifestyle change that would help me get healthy. I began by paying attention to my diet, I started to make healthier choices and cut out unhealthy snacks and added more fruits and vegetables. I also wanted to make sure I was getting enough daily exercise, so I took up running and joined a gym, I found that by exercising regularly I was feeling better and having more energy, which in turn motivated me to keep going. I had some ups and downs along the way but eventually I was able to reach my goal weight and now I feel healthier than ever before. Overcoming Emotional Eating Emotional eating can be overwhelming to tackle and understand. It occurs when people eat in response to their emotions rather than when they’re hungry. Eating as an emotional response serves as a coping mechanism for negative emotions such as stress or sadness. This can lead to overeating or regularly eating high-calorie or unhealthy foods. Emotional eating can contribute to weight gain and should be addressed. The first step to overcoming emotional eating is recognizing when it's occurring. Keep a food journal or record to identify what emotions are driving you when you're grabbing for unhealthy snacks. It’s also important to understand what emotional needs you're trying to satisfy. Once these needs are identified, it's essential to find alternate ways of coping with the emotions or needs. This can include activities like going for a walk, meditating, talking to a friend or exercising. Seeking professional help and counseling can also be a beneficial resource for tackling emotional eating. Making Healthy Diet Choices A healthy diet can have a big impact on your physical and mental well-being. Eating a balanced diet with plenty of nutritious food is key to maintaining good health and avoiding diseases. Eating a variety of foods helps to ensure you get all the essential vitamins and minerals your body needs for long-term health. It's important to choose foods that are high in fiber, low in saturated fat and sodium, and rich in vitamins, minerals, and antioxidants. It's also important to limit your intake of processed and packaged foods. Instead, reach for whole grains, fresh fruits and vegetables, lean proteins, and healthy unsaturated fats. By eating a balanced diet of healthy foods, you can control your weight, maintain muscle mass, reduce your risk of developing chronic diseases, and have more energy throughout the day. You can also improve your mood and cognitive functioning by eating nutritious foods and avoiding processed, sugary snacks. Being mindful of the foods you eat and listening to your body can help you make healthy eating choices that work for you. Enjoying a variety of foods and understanding how to make healthier choices will keep you feeling your best and help you reach your health goals. Finding Alternative Foods When you find yourself in a position where you need to make a change in the food you are consuming, it is important to look for alternative options. This can mean anything from changing the type of food you are eating to trying something you have never tried before. For example, if you are used to eating junk food, try exploring different cuisines, cooking techniques, or just make healthier versions of the junk food you are used to. This can take time, but with patience, you can find alternative foods that you enjoy. In addition to exploring new foods, it is also important to look for more healthy alternatives in your own diet. Try swapping processed foods for healthier whole foods and trade processed sugar for alternatives like honey or dates. You may also want to add some superfoods to your diet, like chia seeds, spirulina, and turmeric. Experimenting with different ingredients can help you find alternatives that you enjoy while promoting better health and nutrition in your life. Making Exercise a Priority Exercise is essential for a healthy lifestyle and can help to boost physical and mental wellbeing. It is important to find activities that are enjoyable and find ways to challenge yourself. To get started, think about what kind of exercise you would like to do and set an achievable goal. Doing something as simple as going for a quick run outside can make a big difference in not just physical health, but mental health as well. Incorporating physical activity into your daily routine is key for success. Whether you prefer an intense cardio session or a calming yoga class, find activities that can help motivate and engage you. Reach out to friends or family and plan some activities together, or challenge yourself with different online courses or programs. Making exercise fun and engaging can help to keep you motivated and make it enjoyable for you. Setting Realistic Goals It is essential to set realistic goals when embarking on an intuitive eating journey. Small, achievable targets that are tailored to the individual will have the greatest impact when working towards a healthier lifestyle. Begin by evaluating the current lifestyle and habits to identify areas that can be improved. Doing so promotes honest assessments of dietary and activity levels, making it easier to set goals that are aligned with a healthier lifestyle. Goal setting should also focus on how changes lead to better wellbeing overall. Creating goals that relate to wellbeing leads to positive outcomes such as an improved relationship with food, better energy levels and improved mental health. This further reinforces the notion that small changes result in lasting benefits. Learning to Listen to My Body One way to gain insight into how your body is feeling is by examining it through a mindful lens. Mindfulness helps you to notice physical sensations, such as hunger, fatigue, or stress, without judgment and be aware of them without judgment. This mindful approach can help you to understand your body's signals better, allowing you to determine how to best take action. You can also gain a better understanding of the needs of your body by eating slowly, taking adequate time to chew and savor the food, and being mindful of your reactions to food and other activities, such as exercise. When you pay attention to how your body responds to the food you eat, you are more likely to recognize when you are full and satisfied, instead of just stuffed. Mindful eating is also important in recognizing and meeting your nutritional needs. Listening to your body can help you understand which foods and nutrients make you feel energized, balanced and healthy. What is Intuitive Eating? Intuitive Eating is an approach to health and nutrition that focuses on honoring your body’s hunger and fullness cues, as opposed to relying on external dieting rules and calorie counting. It focuses on learning to trust and respond to your body’s natural signals, rather than external sources of nutrition advice. How Can I Overcome Emotional Eating? Emotional eating is often triggered by stress, boredom, and loneliness. It is important to identify the root cause of your emotional eating so that you can better address it. Some strategies to help reduce emotional eating include identifying and addressing triggers, expressing your emotions in a healthy way, Mindful Eating, and having a plan for when the urge to emotionally eat arises. How Can I Make Healthy Diet Choices? Making healthy diet choices can be daunting and overwhelming. It is important to focus on eating a balanced diet that includes foods from all of the food groups. It is also important to focus on eating nutrient-dense foods like lean proteins, whole grains, fresh fruits and vegetables, and healthy fats. What Are Alternative Foods to Choose from? There are many alternative foods that can be chosen instead of processed options. These include fresh fruits and vegetables, legumes, nuts and seeds, and whole grains. Other options include healthy fats like avocado and olive oil, and lean proteins like fish, chicken, and eggs. How Can I Make Exercise a Priority? Making exercise a priority can be challenging. It is important to set aside time each day to engage in physical activity. It is also helpful to find activities that you enjoy so that you are more likely to stick to it. Some examples of activities include walking, jogging, biking, swimming, and yoga. How Can I Set Realistic Goals? Setting realistic goals is key to achieving your desired results. It is important to set goals that are achievable and measurable. For example, you can set a goal to walk 30 minutes each day or to reduce your intake of added sugars. How Can I Learn to Listen to My Body? Learning to listen to your body can be a difficult but rewarding process. It is important to pay attention to your body’s hunger and fullness cues. Additionally, it is important to take note of how you feel after eating certain foods – do you feel energized or sluggish? Making these connections can help you to better tune into your body’s needs. Read the full article

[bantinglikewilliam]

Banting dinner day 2!

Hey ho, let's go. This little tiny boxed wine is exactly three glasses of cabernet, La Croix, mediocre Starkist tuna salad and crackers, gyro meat, and mangos.

There's vegetables in tuna salad, right? That counts as a vegetable if ketchup does (does it still?)

No urgent errands to run this afternoon that can't wait 3 hours so yes, it's 3:30pm, and I'm nervous but gonna drink three glasses of wine with dinner for science.

Did you ever notice that Aldi tuna salad is 100x better than the name brand? But I own it, and it must have some nutrients in it, even if it is filled with polyunsaturated fat (boo, if you're not sure why this is a bad thing, it's because the more unsaturated a fat is, the more free radicals it forms in your body. Free radicals are why people say you need to eat antioxidants. It's why more and more processed food manufacturers are switching to "high oleic" aka more saturated varieties of oils...but that doesn't fix the root issue. Even palm oil, which is very saturated and stable, does this. But that's a discussion for another day!). Still, I'm hungry, and it tastes better than I remember, just has a bitter aftertaste.

This wine is definitely more acidic than Coppola's Claret but it does pair well with the gyro meat.

This is not the Indian mango I was expecting. It has a weird aftertaste, like melons and cucumbers do, it's too fibrous, and it makes my mouth itch a little. I have what is known as an "oral pollen allergy" which is another reason I almost never eat fresh fruits and veg. My body basically is telling me "You don't need to eat these things to be healthy." Or at least cook them first. Hard pass. I can always freeze it and then try baking it later.

I must look up which fruits and veg were widely available during different seasons in Banting era England. I'm tempted to fry bananas or plantains and consume that as my fruit, or I can eat baby food, but I might have to stick to things like baked apples because I know most fruits were less sweet and smaller 161 years ago and they definitely couldn't waltz into Whole Foods and get watermelon in January. Someone call a historian! I want my diet to be as historically accurate as possible.

Also, I'm curious now: I'm happy to not drink during the middle of the day, it does feel a bit like a hassle, but are there any cultures left in the world where it is still culturally acceptable to drink like Mad Men and have a three martini lunch? I'm not endorsing it, I will not be drinking before or during working hours even if I work from home, but I'm just curious. There must be, right? My best guess would be somewhere in Eastern Europe, although I'd find it hard to believe if Russians didn't at least proclaim to deem that unacceptable these days.

Although one time during the pandemic this guy from a legit healthcare company called me drunk as hell to see if I would take a survey about my insurance. He pronounced the "Dr." in my address as "Doctor" dead serious and stood by it without apology. He only mildly slurred but did have enough lag time and silly mistakes and even a giggle or two which informed me he was almost certainly not dyslexic or something similar but crunk. I looked up his employer for remote jobs because I figured it would be a sweet gig if he hadn't been fired yet but sadly they required cross country travel for training which wasn't feasible at the time.

Update: Ugh, this tuna salad sucks, I can't finish it. Trying to finish gyro meat, it's fine but technically a few days past expiration, but it's hard to just eat a pile of meat, bruh, even when it's moist and spiced so nice.

And it's almost as hard to drink this much wine, but at least it goes down without chewing. I gotta re-read his pamphlet, it's been a few years, but I don't remember him drinking much water? I could not drink this much wine without water. Oof. It's heavy.

Did my most valiant but could not choke down the last slice of gyro meat. Back in the fridge it goes.

[avantihealth]

Do you have high cholesterol?

The Australian Bureau of Statistics recorded 105 million Australians with high cholesterol in 2018.  And like many health conditions, the prevalence of high cholesterol increases with age.

On the plus side, high cholesterol is something you can change! Avanti Dietitian Tash explains how…

HEALTHY CHOICES

How? Healthy dietary choices and regular exercise are among the most effective weapons in the fight against high cholesterol, medicated prescribed by your GP can also help.

First, reducing the amount of unhealthy fats in your diet by replacing saturated fats with healthier choices.  Replacing animal fats such as butter, with unsaturated plant oils such as extra virgin olive oil, or canola oil.  Also looking at the cuts of meat you are consuming and replacing fatty cuts of meat with lean, trimmed red meats and fresh or canned fish.  Taking the skin off turkey, chicken and duck is also a way to reduced saturated fats in meals!

SOLUBLE FIBRE

Increasing the amount of soluble fibre you eat can help to reduce your cholesterol. Soluble fibre absorbs water, slows digestion and softens your bowel motion. It is found in plant foods including oats, barley, psyllium, legumes, lentils, fruit, vegetables and seeds.

Try some of these ideas to add soluble fibre to your meals:

Choose porridge or muesli with oats for breakfast

Add canned four bean mix to a salad

Snack on a piece of fruit

Put a spoonful of psyllium or chia seeds into yoghurt or a smoothie

Meal planning with healthy fats and fibre

Breakfast – try rolled oats, chia seeds, reduced fat milk and berries.

Lunch – try a lentil and sweet potato salad.

Dinner – Grilled salmon with vegetables, quinoa and an olive oil, yoghurt dressing.

Snacks – vegetable sticks with nut butter OR fruit OR a handful of nuts.

WEIGHT LOSS

Although it is often a major motivation to begin exercising, many people find they do not lose weight from exercise alone.

If this is you, it does not mean you are doing anything wrong, it just means you may need more than the recommended 30 minutes of exercise per day to have an impact on your weight.

Most people, me included, require up to one hour per day for weight loss.  Improvements in cholesterol may be greatest when larger amounts of exercise are performed, and weight loss is achieved.  However, like many of its “hidden” health benefits, it is important to remember that exercise has direct effects on cholesterol that do not depend on weight loss.  So don’t give up if you are not losing weight.

If you would like to know more about how to reduce your cholesterol, or you would like individualised nutrition support specific to your needs, please make a booking to see one of our Avanti Dietitians!

[pharmrx]

Heart Healthy Diet

This article provides in-depth detail on heart healthy diet, what is heart healthy diet plan, and which is the best heart healthy diet for preventing heart conditions. Let’s dive in to know more. However you could realize that devouring specific food varieties might raise your coronary illness danger, modifying your dietary patterns is frequently hard.

Whether you have eaten unhealthy diet habits or you just desire to modify your diet, here are eight heart healthy diet plan tips. Once you identify which foods to eat more of and which foods to restrict, you’ll be on your path to a heart healthy diet.

1. Regulate your portion size

In what quantity you are consuming food is just as vital as what you are eating. Overfilling your platter, taking moments and eating until you feel packed may root to consumption extra calories than you must. Portions offered in restaurants are frequently more than anybody wants. Some things to keep in mind:

A serving size is a precise quantity of food, defined by general sizes such as cups, ounces or pieces. The suggested number of portions per food set may differ liable on the exact diet or plans you’re following.

2. Consume more vegetables and fruits

Vegetables and fruits are worthy causes of vitamins and minerals. Vegetables and fruits are also less in calories and rich in dietetic fiber. Vegetables and fruits, like other plants or plant-based foods, hold ingredients that might benefit in stop cardiovascular illness.

Intaking more fruits and vegetables might support you in decreasing higher calorie foods, such as meat, cheese and snack foods. Pick recipes that have vegetables or fruits as the key elements, such as vegetable stir-fry or new fruit mixed into salads

• Fruits and vegetables to select Fresh or frozen vegetables and fruits Low-sodium preserved vegetables Tinned fruit packed in juice or water

• Fruits and vegetables to restrict Coconut Vegetables with creamy sauces Fried or breaded vegetables Tinned fruit packed in heavy syrup Frozen fruit with sugar additional

3. Pick Whole Grains

Entire grains are worthwhile motivations of fiber and other dietary that have an impact in overseeing pulse and heart wellbeing. You may grow the quantity of whole grains in a heart-healthy diet by doing simple switches for refined grain products. Or be daring and try a different whole grain, such as whole-grain faro, quinoa or barley.

• Grain products to pick

Whole-wheat flour

Whole-grain bread, preferably 100%

whole-wheat bread or 100% whole-grain bread

High-fiber cereal with 5 g or additional fiber in a portion

Entire grains like earthy colored rice, grain and buckwheat (kasha)

Whole-grain pasta Oatmeal (steel-cut or regular)

• Grain products to restrict or dodge

White, refined flour

White bread

Muffins

Frozen waffles

Cornbread

Doughnuts

Biscuits

Quick breads

Cakes

Pies

Egg noodles

Buttered popcorn

High-fat snack crackers

4. Restrict Unhealthy Fats

Coordinating how much splashed and trans unsaturated fat you eat is a fundamental advance toward decline your blood cholesterol and lesser your message of coronary course sickness Increase in blood cholesterol level can root to a development of plaques in the arteries, called atherosclerosis, which can elevate the threat of heart attack and stroke. The American Heart Association provides these rules for how much fat to take-in a heart-healthy diet plan

Type of fat suggestion Saturated fat Lesser than 6% of entire daily calories.

* If you’re consuming 2,000 calories a day, that’s nearby 11 to 13 grams. Trans fat avoid or prevent *Note: The 2020-2025 Dietary Plans for Americans suggest preventing saturated fat to less than 10% of total day-to-day calories. • Fats to pick for best heart

healthy diet

Olive oil

Canola oil

Vegetable and nut oils

Margarine, trans fat free

Cholesterol-bringing down margarine, like Benecol, Commitment Activ or Savvy

Equilibrium Nuts, seeds

Avocados

Fats to restrict

Butter

Lard

Bacon fat

Gravy

Cream sauce

Nondairy creamers

Hydrogenated margarine and shortening

Cocoa butter, found in chocolate

Coconut, palm, cottonseed and palm kernel oils

5. Pick low-calorie protein sources

Lean meat, poultry and fish, low-calorie dairy products, and eggs are some of the best sources of protein for heart healthy diet. Pick lesser fat options, such as skinless chicken breasts in substitute of fried chicken patties and skim milk in substitute of whole milk.

Fish is a worthy substitute to high-fat meats. Certain varieties of fish are rich in omega-3 fatty acids, which can lesser blood fats called triglycerides. Legumes — beans, peas and lentils — also are best, low-calorie sources of protein and comprise no cholesterol, building them good alternatives for meat.

• Proteins to pick Low-calorie dairy products, such as skim or low-fat (1%) milk, yogurt and cheese

Eggs

Fish, especially greasy, cold-water fish, like salmon

Skinless poultry

Legumes

Soybeans and soy items, like soy burgers and tofu

Fixings, for example, ketchup, mayonnaise and soy sauce

Lean ground meats

• Proteins to restrict or dodge for heart healthy diet plan.

Full-fat milk and other dairy products

Organ meats, such as liver

Fatty and marbled meats

Spareribs

Hot dogs and sausages

Bacon

Fried or breaded meats

6. Restrict Or Low Amount Of Salt (sodium)

Consuming a lot of salt may root to increase in blood pressure, a danger cause for heart disease. Restricting salt (sodium) is an essential part of a heart-healthy diet. The American Heart Association suggest that:

Healthy adults have no additional than 2,300 milligrams (mg) of salt per day (approximately a teaspoon of salt)

Most adults supremely have no additional than 1,500 mg of salt per day

Low-salt substance to pick Herbs and spices

Salt-free seasoning blends Preserved soups or ready meals with no additional salt or reduced salt

Reduced-salt types of condiments, such as reduced-salt soy sauce and reduced-salt ketchup

High-salt substances to restrict or dodge Table salt

Preserved soups and ready foods, such as frozen dinners

Tomato juice

Fixings, for example, ketchup, mayonnaise and soy sauce

Restaurant meals

7. Plan In Advance: Create Regular Menus

Create regular menus utilizing the six plans mentioned above for best heart healthy diet. While choosing food varieties for every feast and tidbit, underline vegetables, products of the soil grains.. Select lean protein sources and healthy fats, and restrict salty foods. Watch your serving sizes and add range to your menu choices.

8. Let Yourself A random Treat

Let yourself an indulgence occasionally. A candy bar or handful of potato chips or cakes and chocolate won’t spoil your heart-healthy diet. But don’t allow it to change into a reason for giving up on your heart healthy diet plan.

If excess is the exception, rather than the regulation, you’ll balance stuffs out over the long period. What’s vital is that you consume healthy foods most of the days. Include these eight tips of heart healthy diet into your life, and you’ll discover that heart-healthy diet is both attainable and pleasurable. With preparation and a few simple switches, you can have food with your heart in mind.

[usfreehealthcare]

cancer prevention diet

Some factors that cause cancer, such as genetics and the environment, are out of your control. Still, scientific research indicates that about 70% of the risk of developing cancer during your lifetime is in your hands, which you can change. Changing the lifestyle is the most important fundamental change to prevent cancer. Changing food style and choosing the proper diet, avoiding smoking, limiting alcohol consumption, losing weight and achieving an ideal weight, and doing regular and continuous exercise, are all significant steps to prevent cancer. Adopting a healthy diet food can also play a vital role. For example, a traditional Mediterranean diet rich in healthy fats such as fruits, vegetables and olive oil can reduce the risk of developing various common cancers, including breast cancer. Conversely, a diet that includes processed meat every day increases the risk of colon cancer. In this article, cancer prevention through diet is discussed.

Cancer prevention diet

Simple Ways to Create a cancer prevention diet to lower the chance of developing cancer and other serious illnesses, eat a diet high in antioxidant-rich fruits and vegetables, nuts, beans, whole grains, and healthy fats. At the same time, try to limit your intake of processed and fried foods, unhealthy fats, sugar, and refined carbohydrates. Reducing the risk of cancer with antioxidants Antioxidants, a group of nutrients that help strengthen your immune system and protect against cancer cells, are abundant in plant-based foods. Pay attention to the following: * By consuming high amounts of fruit, you can reduce the risk of stomach and lung cancer. * Eating vegetables containing carotenoids, such as carrots, and Brussels sprouts, can reduce the risk of lung, mouth, and larynx cancers. Diets rich in non-starchy vegetables can help prevent stomach and esophageal cancer. Examples include broccoli, spinach, and beans. You can prevent esophageal cancer by consuming foods high in vitamin C, such as oranges, berries, peas, bell peppers, dark leafy greens, and others. Foods rich in lycopene, such as tomatoes and watermelon, can reduce the risk of prostate cancer. Increase your intake of fruits and vegetables. Many of us consume far less than the recommended amount of fruits and vegetables. The standard amount is the daily consumption of five servings of fruits and vegetables.To increase the amount of fruits and vegetables in your diet, concentrate on consuming whole foods. For instance, consume an apple whole rather than apple juice. Breakfast: Add fresh fruit, seeds, and nuts to whole-grain, low-sugar breakfast cereals (such as oatmeal). Lunch: Eat a salad full of your favorite beans, peas, or other vegetable groups. Add lettuce, tomato, and avocado to a whole-grain sandwich. Have a carrot or fruit on the other side of your plate. Snack: I eat an apple or banana, carrot, celery, and cucumber. Have some nuts and dried fruits available. Dinner: Add fresh or frozen vegetables to your favorite pasta sauce or rice dish. Have baked potatoes with broccoli on the side. Dessert: Choose fruit instead of sugary desserts. Eat more fiber Fiber, which can be found in fruits, vegetables, and whole grains, is crucial for maintaining a healthy and clean digestive system. Fiber helps you flush cancer-causing compounds through your digestive system. Choose healthy fats A high-fat diet increases the risk of many types of cancer. But healthy types of fat can protect you from cancer. Avoid trans fat Trans fats or hydrogenated oil are abundant in packaged foods and fried foods such as cookies, cakes, pies, pizza dough, fried potatoes, fried chicken, etc. Saturated fat Limit red meat and dairy fat to less than 10% of your daily calories. Add unsaturated fats Includes fish, olive oil, nuts, and avocados. Omega-3 fatty acids in salmon, tuna, and flaxseeds can fight inflammation and promote brain and heart health. Eliminate sugar and refined carbohydrates. Consuming refined carbohydrates, which cause a sudden spike in blood sugar, is associated with an 88% risk of prostate cancer and other serious problems. Opt for whole grains such as whole grain and multigrain breads, brown rice, oatmeal, and non-starchy vegetables instead of processed foods such as sugary drinks, sweet cereals, white bread, pasta, and pizza. Select. These choices can reduce your colon and prostate cancer risk and help you achieve a healthy weight. Limit red and processed meat Many studies have found a link between cancer risk and processed meats such as bacon, sausage, hot dogs, pepperoni, and salami. Eating about 2 ounces (50 grams) a day of processed meat increases the risk of colon cancer by 20%. This could be due to nitrate preservatives or other ingredients used in meat processing. Also, the risk of cancer increases by eating red meat. The safest strategy is to limit your processed meat intake and substitute other protein sources, such as fish, chicken, eggs, nuts, and soy. Tips for cutting carcinogens Carcinogens are cancer-causing substances found in food. They can form during the cooking or food storage process - mostly about red meat - and cause the food to spoil. Examples of foods that contain carcinogens are dry and preserved meats (bacon, sausage, burnt beef, smoked foods, etc.) To reduce exposure to carcinogens: Do not cook food on high heat. Cooking with low heat (less than 240 degrees) prevents the carcinogenicity of oils or fats. Instead of frying with a pan, try other healthy methods such as boiling or steaming. to grill Frying meats in oil creates carcinogenic substances. If you grill, cook the meat evenly and ensure it is cooked to the right temperature (not too hot). Read the full article

[pleasantlanddetective]

Fatty Liver Diet- Foods to eat and avoid

The body stores fat in many places, including the liver, for energy and insulation. A high fat content in the liver may be a sign of fatty liver disease. The first-line treatment for this condition is dietary changes and life style intervention.

Include below foods in your diet if you notice symptoms of fatty liver-

Coffee: One of the best foods to include in your daily routine for the health of your liver is by consuming two cup of black coffee every day. (without sugar)

Whey Protein: Due to inflammation, a low-protein diet might result in a fatty liver. Thus, the ideal protein intake is required for the body to function healthily. (19/Kg body weight)

Green Vegetables: Green vegetables like spinach and broccoli can lessen the accumulation of fat in the liver. Try to consume a lot of lettuce, methi, mustard, broccoli, spinach, and other cruciferous vegetables every day. Including lots of greens to your diet is another excellent weight-management strategy. They not only contain antioxidants but also provides protein in moderate quantity.

Nuts and Seeds: Almonds, walnuts, cashew nuts, flax seeds, chia seeds, pumpkin seeds, and other nuts and seeds are high in poly and monounsaturated fatty acids. This unsaturated fat is known as "good fat" because it is beneficial to the body. Furthermore, nuts and seeds contain omega 3 fatty acids. This, in turn, helps to reverse fatty liver disease. (consume not more than 5-10 nuts a day)

Chicken and Egg: Proteins that are biologically active can be found in chicken and eggs. The body easily assimilates and digests the bioactive protein. A sufficient amount of protein can aid in the treatment of fatty liver disease because a low protein diet is a primary contributor to the fat buildup in the liver.

7 Foods to Avoid on a Fatty Liver Diet

NAFLD is more commonly caused by diets high in sugar and carbohydrates than you might think. Of course, avoiding saturated fat is crucial for both weight loss and general health. But, cutting back on carbohydrates will contribute to improving your fatty liver condition.

Following foods should be avoided if you have fatty liver-

Alcohol: Alcohol is one of the things that should be avoided the most when suffering with NAFLD. Consumption of alcohol will not only cause fatty liver but also can worsen an already existing condition.

Sugar: Reduce your intake of sweets. Even naturally occurring sugars from things like citrus juice and honey should be cut down.

Refined carbs: White carbs like spaghetti and bread should be avoided. You can swap them out for whole-grain substitutes like quinoa, whole wheat bread, and pasta made from black beans.

Fried foods: Fried foods are rich in fat and sugar, including French fries, chips, chicken wings, doughnuts, etc. Thus, eating these meals causes your blood sugar to increase, which is one of the causes of NAFLD.

Saturated fat: Any form of saturated fat should be avoided, including that found in butter and red flesh. Instead, swap it out for healthy fats like cold-pressed nuts, avocado, and olive oils.

Red meat: Saturated fats are prevalent in red meats like beef and pig. If you have fatty liver, it is not advised to eat red meat as it will add to the excess fat content in the liver. If these foods are not processed properly they can cause inflammation which will worsen the condition of the liver.

Poor diet, obesity, pre-diabetes, genetics, and poor gut health can all contribute to Fatty Liver Disease. If you have a fatty liver, avoid sugar, white carbs, alcohol, salt, and saturated fat. Overall, you must eat a healthy diet and maintain a healthy weight and blood sugar level. A healthy lifestyle, regular physical activity, water, and sleep patterns all help in maintain to a healthy liver and overall good health. Consult a specialist as soon as possible to begin treatment for fatty liver, which will help the condition improve more quickly.

[zealousnightsublime]

Why You Should Skip Using Coconut Oil When Cooking

Why You Should Skip Using Coconut Oil When Cooking. Coconut oil is high in saturated fat, which can be a bad thing if you’re trying to keep your heart healthy. Fortunately, there are several healthy cooking oils you can use in place of coconut oil for different dishes. Grapeseed oil, for example, has a neutral flavor and has a smoking point of 420 degrees F, making it ideal for sauteing and stir-frying. It’s high in saturated fat Saturated fats are a type of fat that’s primarily solid at room temperature. Unlike unsaturated fats, which are liquid at room temperature, saturated fats increase your cholesterol levels and raise your risk of heart disease. Saturated fatty acids are made up of three sub-groups: short-chain (C2-C6), medium-chain (C6-C12), and long-chain (C12-C24). Coconut oil is a mixture of saturated fats, but it differs from animal saturated fats in that it has predominantly medium-chain saturated fatty acids. Saturated fats are a big no-no when it comes to healthy eating because they raise LDL cholesterol, which increases your risk of developing heart disease. The United States Dietary Guidelines and the American Heart Association recommend limiting your intake of saturated fat to less than 10% of your calories per day. It’s high in calories Coconut oil is high in saturated fat, making it a bad choice for anyone who is trying to lose weight. It contains about 120 calories and 13.5 grams of fat per tablespoon. The saturated fat in coconut oil may raise your LD (bad) cholesterol and triglycerides levels, which increase your risk of heart disease. It also raises HDL (good) cholesterol, but more research is needed to determine its impact on your health. It is important to note that coconut oil is a healthy cooking oil when used in moderation and in the context of a healthy diet. It’s rich in antioxidants, which neutralize free radicals in the body and can help protect against inflammation, cellular damage, and cancer. Coconut oil is also high in medium-chain triglycerides, which provide energy to the body. They are quickly absorbed into the bloodstream and can give a boost of energy to working muscles. It’s high in sodium Coconut oil is a good source of saturated fat, but it’s also high in sodium. This is especially bad news for those who are on a low-sodium diet or trying to avoid sodium entirely. Saturated fat is one of the most dangerous fatty acids because it can raise your levels of bad cholesterol, also called LDL, and increase your risk of heart disease. In general, you should limit your saturated fat intake to 10 percent of your daily calories. However, you can still get some benefits from coconut oil without consuming too much of it. It contains medium-chain triglycerides (MCTs), which are easier to digest than long-chain fatty acids and can provide a quick energy boost. It’s high in triglycerides Despite its health claims, coconut oil is mostly saturated fat, and the American Heart Association recommends replacing saturated fats with unsaturated ones to reduce your risk of heart disease. Saturated fats raise bad cholesterol and increase your risk of clogged arteries, so it’s best to stick with oils that are rich in monounsaturated and polyunsaturated fats. Another concern with coconut oil is that it contains a high amount of medium-chain triglycerides (MCTs), which are harder for your body to break down and convert into stored fat. Although it’s not clear whether these triglycerides boost good cholesterol levels or increase your risk of heart disease, they aren’t as healthy for you as other types of fat. In fact, a small study found that dietary MCT increased bad cholesterol levels in 17 healthy young men. If you want to lower your cholesterol, avoid coconut oil and switch to olive oil, which is a healthier choice for many people. Read the full article

[resplendentgoldenwings]

Health Journey

So a few years ago I started wanting to get healthier. Of course I wanted it to happen immediately and was resistant to the idea of slow change. I figured I had grown up eating healthy and knew what to do so I had a leg-up on all these unfortunate people whose parents fed them fast food and pop throughout their childhood. Surely I could lose weight and get lean over night.

Anyway I threw myself in full throttle with all these changes and quickly gave up most of them but not all.

I quit drinking energy drinks

cut back fast food and eating out

cut back sweets and started walking more rather than using uber, etc...

I also cut back on full-fat dairy (once you're over 40 the body doesn't need all that saturated or unsaturated fat I can't remember which one but dairy is high in both).

Last year I bought a scale and started weighing myself, I was 190lbs. I lost ten pounds and then for various reasons I got sidetracked on working out and quit.

Because focusing on weight can be a frustrating aspect of trying to get healthy and lose weight I had never weight myself all those years ago when I first started working on my healthy. So when I looked at my state ID I was shocked to see that I had weighed 220 pounds when I first started working on my health and by just making and maintaining changes that were mostly dietary I had lost a total of 40 pounds (my current weight is 178) and kept them off.

In spite of the fact that I didn't want slow change, slow change is exactly what I ended up doing and it worked.

I no longer consume energy drinks and have cut out caffeine almost entirely (that was a doozy caffeine addiction is fucking real)

for the most part I only have sweets a couple times a month

fast food is also typically just a couple times a month

I'm torn on full-fat dairy, I definitely eat it some but the advice on it is very confusing still

I also consume fruits and or vegetables with every meal so naturally now that I get upset when they're not available

My energy and sleep are both much better and my knees no longer hurt.

The next step is to lose 30 pounds, maintain a regular exercise program for a year, have both a vegetable and fruit at every single meal and build muscle and get strong.

[mkfitnessnz]

Creating Good Eating Habits

Eating healthy should be foremost on your priority list. You need to be extremely careful about what you are eating, how you are eating, and when you are eating. Many people cut down on their food radically to lose weight. However, such sudden changes can initiate weight loss only in the short term. However, such DIY changes are not advised as it starts to affect your health and become the root cause of many diseases.

If you wish to lose weight, your need to eat well, sleep well and work out at a fitness gym near me.

What are some of the good eating habits? Let us find out more about it here.

• Eat plenty of vegetables

Ensure that your plate is filled with veggies like green beans, broccoli, leafy veggies like kale, Brussels sprouts, and more. Alongside you should have lean proteins, legumes, and whole grains.

• Never skip your breakfast

This is a major gap in the diet of most people. It is common to skip breakfast. People tend to eat more during lunch and dinner. That’s the wrong outlook. Breakfast is the most important meal of the day. Remember after 8 -10 hours of sleep, the body needs nourishment for proper functioning and carrying out normal metabolic activities. A breakfast meal should contain proteins like eggs, unsaturated fats, and complex carbs.

• Starving is a strict no-no

If you thought that the best way to lose weight is by not eating food, then you are wrong. When you starve, it can backfire and start a chain of reactions that can hamper your health. Most people who starve, give in to their hunger pangs at some or the other time and start to binge on whatever food they can get their hands on. The effect can be catastrophic.

The best way to maintain weight or lose weight is by exercising. Giving up a sedentary lifestyle is the most crucial aspect here. A better weight to stay grounded and keep your weight constant is to join a gym or work with a fitness coach in Auckland.

• Fresh is always better than packaged food

While marketers ensure that branded packaged food looks good, in most cases, the so-called goodness is limited to the exterior only. Like the packaging is attractive, the discounts are mind-blowing, and so on. On the inside, the food may be filled with processed sugars and salt and made with saturated fats.

Therefore, you need to be very careful in what you choose from the grocery stores. Instead of looking at ads and getting inspired, make it a habit to read the labels to understand the content inside. Also, try and limit yourself to healthy options like fresh veggies and fruits. Similarly, stick to fresh produce of fish, meat, and dairy products.

• Say a Big No to Processed foods

A lot of your pain points can be eased off when you start to ignore processed foods. Don’t fall for meal boxes that come loaded with artificial preservatives, too many bad fats, sugars, and salt. Rather, cook at home. Go in for canned or frozen veggies, fish, lean meat, etc. if you can’t get fresh produce. Your health is going to stay fit and fine when you stay away from everything artificial and processed.

• Don’t Stay thirsty

When you are thirsty, it is the brain’s way of saying that you need hydration. This means that you need to drink more fluids. If you are perpetually thirsty, the reason could be something else and you must consult with a doctor. Ensure that you do not stay thirsty for a long time. Quench your thirst immediately with water, or other fluids, and the body’s fluid balance gets restored.

• Always eat your food while enjoying it

Shop for nutritious food and have fun while eating them. Your taste buds should be satiated but the mind and the body too need to be happy with the kind of fuel you provide to them. Stay focused on nourishment and find ways to do so. When you relax and eat slowly, enjoying every bite, the food ingredients are chewed well, and they are digested well. As a result, they keep the being thoroughly nourished.

Follow these steps to create a good and healthy eating habit. This way you will always stay in the pink of your health.

For the original version on Mkfitnessnz.com visit at: https://mkfitnessnz.com/creating-good-eating-habits/​

[just-your-average-cryptid]

stuff about food

“Processed” does not mean evil

Food is not moral, it’s fuel

If you hate it don’t eat it

yes even if it’s healthy

you’ll just hate yourself more

Find what’s healthy and tasty and stock up to your need/desire

Ex. I’m ok with spinach I love grapes I hate Brussels sprouts. So I don’t get Brussels sprouts, I try to get grapes every so often, and I’ll eat things with spinach if I feel like it

Patterns matter more than one meal/snack ever will

Don’t cut out a bunch of foods you like just add more stuff you like that’s healthy it works way better trust me

Exercise does not help you lose weight that much but it is good, get more protein if you do it though you’ll need it

Speaking of which you’re not required to lose weight to be considered a person. Anyone who says otherwise can choke on their kale and crappy smoothies

If you do wanna do that though be aware that healthy loss is like 2-3 pounds a week. If you’re dropping more than that something is probably wrong

“Superfoods” aren’t really a thing, they just have a lot of nutrients/vitamins/etc

Fat is not evil you need it to survive, unsaturated is better than saturated but it decreases food longevity so do what’s best for you

Carbs aren’t evil you’ll literally die without them stop feeling guilty over eating the staple crops of every major culture in the last 10000 years

Fruit is not less nutritious bc you put caramel on it

Seriously you will eat more if you like it eat things you LIKE for fluffs sake don’t make eating a miserable obligation please

Farmers markets are your bff now go meet ppl growing food and raising bees and eat food that isn’t pesticide-blasted into oblivion it actually does taste better

If you are broke or disabled or allergic to everything then screw everyone’s unwanted diet advice, are you still alive? yeah? then you’re doing fine babe I love you

you are a creature. creatures need enrichment. enrichment can be A Treat

FOOD. HAS. NO. MORALITY.

that’s it go eat some tasty food and have a good night <3

[vermilionhealth]

How to Keep Your Gallbladder Healthy – 8 Best Tips!

You’ve probably heard plenty of advice about how to take care of your heart, but how often do you think about your gallbladder?

This little organ rarely makes headlines, but it’s important for your digestion and overall health.

Its main job is to store bile and add it to the food in your small intestine so your body can break down fats.

Most complications arise when cholesterol builds up and creates gallstones that block the duct between the gallbladder and the intestines.

Fortunately, caring for your gallbladder is mostly a matter of following the same habits that make up any healthy lifestyle.

Read more: 8 Easy Exercise Tips for Midlife!

Find out more in this quick guide to your gallbladder and you.

Preventing Gallbladder Conditions:

1. Limit saturated fat.  A diet high in saturated fats puts a heavy burden on your gallbladder, so cut back on fried foods, red meat, and butter. Unsaturated fats have the opposite effect. Try to get most of your fat calories from sources like olive oil, salmon, and nuts.

2. Increase fiber.  Dietary fiber provides many health benefits including lowering the LDL type of cholesterol that can block your intestines, as well as clogging your arteries. Feast on fresh produce and whole grains.

3. Focus on vitamins.  In addition to fiber, many fruits and vegetables contain essential micronutrients that help fight gallstones. Add more vitamin C and E to your diet with cantaloupe, kiwi, and spinach, as well as almonds and shrimp.

4. Drink up.  You’d probably guess that water could help empty your gallbladder, but so can coffee and alcohol. Be sure to use them in moderation to avoid any unwanted effects.

5. Stop for healthy snacks.  Intermittent fasting may be safe for many adults but skipping meals can disrupt bile levels if you’re prone to gallstones. You may need to eat on a regular schedule each day.

6. Manage your weight.  Being overweight or losing weight too rapidly can also trigger gallstones. Losing 1 to 2 pounds a week is usually a safe goal.

7. Stay active.  Regular exercise can help you stay lean and trim abdominal fat that interferes with digestion. Move more throughout the day and work out for at least 30 minutes most days of the week.

8. Cleanse naturally.  Save your money if you see ads for special gallbladder cleanses. They may be harmful, and your body already detoxifies naturally.

1. Know your risks.  Premenopausal women are at the highest risk for gallbladder conditions due to hormonal factors. Age, genetics, and lifestyle can also increase your risk.

2. Understand the symptoms. More than 80% of gallstones are harmless and require no treatment. If a gallstone starts to block the flow of bile, you may notice symptoms including abdominal discomfort, bloating, vomiting, and jaundice.

3. See your doctor.  Your doctor can run tests to confirm if you have gallstones. That will usually include blood tests and an abdominal ultrasound. If your symptoms are mild, they may be manageable with a low-fat diet.

4. Consider surgery.  More serious complications are likely to require surgery to remove your gallbladder. This cholecystectomy procedure can often be done laparoscopically with only a single night hospital stay and one week to recover. You can live without a gallbladder as bile will move from your liver to your intestines without being stored anywhere in between.

5. Take medication. The drugs currently available to dissolve gallstones can take months to produce results. Research continues, but surgery is the more common option for now.

More than 25 million adults in the U.S. experience gallstones but changing your diet and other lifestyle habits can reduce your risks. 

Avoid gallbladder attacks by cutting back on saturated fat, eating more fiber, and exercising regularly. Our unique Vermilion Digestive Health Jelly will definitely be your desired choice in combating stomach bloating, gastric issues and fight infections with a warm calming touch. Check out the gut health jelly on offer today! Click here to read the raving reviews!

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