Percentage Of People Who Gain Back Weight After Gastric Bypass Cardiovascular Health and Good Nutrition Needs

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Cardiovascular Health and Good Nutrition Needs

The years between 2000 and 2010 cardiovascular related deaths have dropped 40% and stroke related deaths have dropped 35%. The number of people who smoke has dropped by only 16% and those who are obese decreased by less than three percent. Good cardiovascular health is based on two different concepts – behavior and factors. Finding the ideal of these two concepts is the most important way to achieve good cardiovascular health.

Ideal behavior for cardiovascular health

The behaviors defined as optimal for good general and cardiovascular health include: not smoking, gaining and maintaining a healthy weight, getting the right amount of exercise as defined by the American Heart Association.

Ideal factors for cardiovascular health

These include an optimal blood pressure, fasting blood glucose level and total cholesterol levels. All three numbers should be within the range set by the AHA and are best if maintained without medication at all.

In the past, the American Heart Association, the American Diabetic Association and the American Cancer Association all focused on individual diseases, however the thinking has changed in recent years. Instead of worrying about one disease, the recommendations are now to work on an overall healthy lifestyle. The healthy behaviors that are recommended for good cardiovascular health are separated into tips for children and adults and include:

Tuxedo

– Adults: The sooner you quit smoking, the more health benefits you will get. Lung function can be quickly restored, reducing the chance of developing heart disease and lung disease.

– Children: It is easier to never quit smoking in the first place than it is to quit once you develop a habit.

BMI

– Adults: A healthy weight that is determined by the AHA is the goal. However, it should only be achieved by using a healthy and well-balanced diet, not a fad. Fad diets, especially those that ignore an entire food group or that sound strange, can be dangerous because they tend to set unrealistic expectations. The weight lost on a fad diet is typically water weight with weight regained quickly. It is better to use a sensible diet that allows for slow, steady and maintainable weight loss. For those who have great difficulty losing weight, the goal should be to keep the weight from climbing any further.

– Children: should be encouraged to be active, (they should get at least an hour of physical activity every day) and should also eat healthier. In addition to the hour of active time, there should be no screen time period each day where there is no television, computer, etc.

Healthy diet

– Adults: eat lots of fruit and vegetables, no fried food, no added salt and healthy fats. Proteins should come from lean meat and plant sources, including soy, the only complete plant protein.

– Children: No clean plate rule, small portions and healthy food choices should be the basis of the child’s diet.

The new guidelines

The American Heart Association has drawn up a map with three levels: poor, intermediate and optimal health. The healthier your diet becomes and the healthier your other behaviors are, the higher your score will be.

Healthy diet

A healthy diet contains all three macronutrients: proteins, carbohydrates and fats. Carbohydrates should be the healthy, complex variety and fats should only come from healthy sources. Proteins, which can come from both plant and animal sources, should also be lean. Protein supplements can also be included in the healthy diet and can be very beneficial for heart health. The American Heart Association suggests that the diet consists of up to 35% protein calories with carbohydrates making up the majority of the diet.

Animal Proteins

Animal proteins are complete because they provide all eight essential amino acids that the body cannot produce for itself. The best animal proteins are lean meats like turkey and chicken, as well as eggs and low-fat dairy foods. Red meat should be avoided as much as possible.

Plant proteins

With the exception of soy protein, plant proteins are incomplete because they lack one of the essential amino acids. A vegetarian or vegan can get adequate protein as long as they get a variety of different foods in this category.

Protein supplements

There are a number of different types of protein supplements, including protein powders, bars and liquid protein supplement shots. All protein supplements are made from vegetable or animal-based proteins and must be carefully selected, not only for the amount of protein they contain, but for the quality of ingredients. These supplements should not contain added sugars or fats.

Whey Protein and Heart Health

Whey protein is derived from milk as a byproduct of cheese. Of all the protein powders, whey is the most common and comes in two forms: the concentrate which is the least expensive has 30-85% protein, while the isolate has 90% and is more expensive. The milk protein isolate has less lactose and can be tolerated by those who are sensitive to milk products.

Whey protein is an optimal source of amino acids, including branched chain amino acids that are unique in that they are directly metabolized in muscle tissue. They strengthen immunity, improve muscle recovery after a workout and prevent muscle breakdown. It can also improve blood pressure and blood vessel function. Whey protein, like most protein sources, helps maintain a stable and even blood sugar level after a meal and can help keep hunger at bay.

Soy protein

Two servings of any form of soy protein each day can lower blood cholesterol levels by as much as nine points and can also lower blood pressure. These two factors together will also lower the risk of a heart attack. Just like milk, soy is available in both a concentrate and isolated form and is a highly digestible form of protein. Soy protein is suitable for both vegetarians and vegans.

Egg Protein

Egg protein is derived from the white of the egg which is considered the most perfect protein, against which all others are classified. Egg protein powder is the highest source of the amino acids alanine, argin, glycine and methione.

Rice Protein

Rice protein is derived from brown rice and contains all eight essential amino acids, making it a complete protein. It is also hypoallergenic, making it a good source of nutrition for those with food sensitivities and allergies and is also good for vegans and vegetarians.

Carbohydrates

Despite the bum rap that they have received in recent years, carbohydrates should make up the largest part of the healthy diet, at least, the complex carbohydrates should. These include whole grain breads and pastas, vegetables and fruits and other foods. Simple carbohydrates should be severely limited or avoided as much as possible.

Fats

Healthy fats play an important role in a heart-healthy diet and should make up up to 20% of daily calorie intake. Good fats are oily fish, olive oil and avocados.

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