The Different Types of Diets

Topics: Nutrition, Omega-3 fatty acid, Fatty acid Pages: 5 (1169 words) Published: November 18, 2010
The different types of diets

Glucose Control - Diabetic Diet
Nutrition experts say that there is no one diet for diabetes, but people with diabetes should follow the nutrition guidelines in the Food Pyramid, while paying special attention to carbohydrate intake. People with diabetes should also eat about the same amount of food at the same time each * Eat more starches such as bread, cereal, and starchy vegetables. Aim for six servings a day or more. For example, have cold cereal with nonfat milk or a bagel with a teaspoon of jelly for breakfast. Another starch-adding strategy is to add cooked black beans, corn or garbanzo beans to salads or casseroles. * Eat five fruits and vegetables every day. Have a piece of fruit or two as a snack, or add vegetables to chili, stir-fried dishes or stews. You can also pack raw vegetables for lunch or snacks. * Eat sugars and sweets in moderation. Include your favorite sweets in your diet once or twice a week at most. Split a dessert to satisfy your sweet tooth while reducing the sugar, fat and calories. The Mediterranean Diet

The Mediterranean diet is an exciting new diet plan to follow – especially with tastes that are reminiscent of holidays such as yoghurt and fruit for breakfast, salmon and roast vegetables for lunch and snacks of crackers and houmous! Imagine a tasty Italian pasta dish or an exotic Greek dish – it’s really not like being on a diet at all! Research published in the Journal of the American Medical Association shows that following a Mediterranean diet can increase longevity. This is because the Mediterranean diet is high in fruit, vegetables, nuts, seeds and grains as well as olive oil – a product rich in monounsaturated fats. And fish is often eaten instead of red meat - meaning that the diet is a rich source of essential fatty acids and antioxidant – a way to help improve cholesterol levels and protect the heart Blood pressure diet

Nutrients that Reduce High Blood Pressure
Omega-3 Fats
It is because of their alpha-linolenic acid content omega-3 fatty acids promote a good blood circulation. These omega-3 acids make it less likely for blood platelets to form clumps in the blood, possibly causing heart attacks. Foods that contain this nutrient are:

* Salmon
* Trout
* Tuna fish

Garlic significantly lowers the blood pressure for people suffering from hypertension. Due to its blood thinning and purifying properties, garlic is an important nutrient in any blood pressure reduction diet. Soluble Fiber

Soluble fibers should make out an important part of your every day diet. Diet and blood pressure are closely related and fiber is one of the key ingredients of a healthy diet. A soluble fiber diet lowers blood pressure and blood cholesterol. Foods that contain a high amount of soluble fiber are:

* Oats
* Beans and peas
* Rice bran and barley
* Citrus fruits

People who consume high amounts of potassium through their foods, when monitoring their sodium and blood pressure, can lower their blood pressure significantly. Potassium for blood pressure lowering can be found in these foods:

* Avocados
* Beets
* Pomegranates
* Tomatoes and potatoes
* Quinoa

Magnesium helps to lower and control blood pressure by widening the blood vessels, due to which the blood is allowed to run more freely. The best food sources for magnesium are:

* Spinach
* Avocados
* Chocolate
* Pumpkin seeds
* Oysters
* Sunflowers seeds
* Brazil nuts
* Amaranth
* Almonds
* Quinoa and barley

Vitamin C
Vitamin C is another nutrient that helps to widen the blood vessels, by making them more flexible. As vitamin C has more beneficial health properties (such as boosting the immune system and nurturing the skin) it should be included in your diet. Sources for a high dose of vitamin C are:

* Cabbage
* Red peppers
* Tangerines...
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