Up until now, we’ve been talking about prostate health — today, we’re taking some time to look at the bigger picture. Guidelines for healthy eating change all the time, and it can seem like there is a new article every day about which foods to eat or avoid. We want to help you decode dietary recommendations by getting to the source: the 2015 Dietary Guidelines Advisory Committee (DGAC) report from the USDA and the Department of Health. Here are the highlights.
Skip the salt
By reducing your dietary sodium, you can prevent and treat high blood pressure, according to the DGAC. It is recommended to consume no more than 2,400 mg of sodium per day — this is the amount of sodium in just one teaspoon of table salt.
Be careful — it’s not always obvious when foods are high in sodium. According to the DGAC, 21 percent of daily sodium comes from burgers and sandwiches. Many prepared soups also have a lot of salt, so make your own soup with low salt or look for low-sodium brands. By cooking at home using raw ingredients and adding flavor with herbs and spices instead of processed/prepared foods or eating out, you can easily keep your sodium intake at a healthy level.
Eat the right kind of fat
The DGAC recommends decreasing consumption of saturated fat. Saturated fats are solid at room temperature, and most commonly found in dairy and red meat. By eating unsaturated fats instead, you can reduce your cholesterol levels and improve your overall health. This means using vegetable oils (like olive oil) instead of animal fats (like butter) as well as choosing lean protein sources, such as skinless poultry or fish, over beef or whole fat dairy. Partially hydrogenated oils also known as trans fats should be avoided.
A key point is that the right kind of fats are good for you! Avoid “low fat” products, as many “low-fat” or “non-fat” processed foods have high levels of added sugars and sodium. Instead of eating non-fat products, focus on eating products containing healthy, unsaturated fats.
Go nuts
By increasing your consumption of healthy fats, such as the ones found in olive oil and nuts, you can improve your prostate health and your cardiovascular health.
Recently, the PREDIMED trial (Prevention with a Mediterranean Diet) conducted in Spain among 7,447 persons at high cardiovascular risk, randomly assigned participants to consume extra-virgin olive oil (intervention group #1), mixed nuts (intervention group #2), or low-fat diet (control group). Participants were followed for major cardiovascular events (heart attack, stroke, or death from cardiovascular causes). Compared to the control group, men and women who consumed more olive oil or nuts had a 30 percent lower risk of incident cardiovascular disease. The benefit was the same whether the participants were given olive oil or nuts.
Be naturally sweet
Added sugars are sugars that are added during the processing of foods. Strong evidence shows that eating too much added sugar is associated with weight gain and type 2 diabetes. So what foods should you avoid? Sweetened beverages, especially sodas and juice drinks, are some of the biggest culprits. In fact, beverages supply 47 percent of added sugar intake!
It’s still unclear what impact low-calorie sweeteners, like Splenda, Sweet ‘n Low, and Equal, have on health. Therefore, it’s best to avoid these sugar substitutes or use them in moderation.
Next time you want something sweet, try to pick foods with natural sugars, such as fresh fruit. Instead of drinking a sugar-packed soda, try adding lemon, mint, or cucumber slices or just a splash of 100% fruit juice to sparkling water.
Get on your best behavior
Good nutrition depends not just on what you eat, but also where and with whom you eat, according to the DGAC. On average, one-third of calories are consumed outside of the home. Since many restaurants, especially fast food, serve large portions of often less healthy food, eating at home is a better choice. Pack a lunch for days when you will be out and about, and unable to return home to eat. And on days when you have to eat out, choose wisely and don’t hesitate to take home a portion of your meal in a doggy bag.
It’s also important to make time to eat with family or friends — studies show that when families share meals, they achieve better nutrition and are at healthier body weights.
Lastly, exercise is important for your overall health. The DGAC recommends engaging in both aerobic and resistance exercise. Growing evidence shows that excessive sitting and sedentary behavior is unhealthy — so go for a walk instead of watching TV, and consider investing in a standing desk at work. Use your Fitbit to track your steps!
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