HEALTHY EATING
April 16th, 2008
Health eating requires selecting a variety of foods from the basic food groups: Meat, dairy, fruits and vegetables, grains, and limited fats and sweets. A healthy dietary pattern often requires decreased intake of foods high in salt, saturated fat, trans fat, cholesterol, and sugar. Healthy eating also requires awareness of portion sizes. A healthy diet should be combined with exercise to maintain weight.
A healthy diet can protect against heart disease while lowering blood pressure and lessening risk of diabetes. Healthy eating can lower levels of LDL, or bad cholesterol while increasing HDL, or good cholesterol, thereby decreasing risk of heart attack and stroke. Diets high in soluble fiber (carrots, lentils, barley, Brussels sprouts, citrus fruits, oats) have been shown to reduce LDL and total cholesterol.
Healthy eating patterns may be optimized when combined with lifestyle changes that include exercise and stress reduction. Dietary modifications for good health should include elimination of processed foods and refined carbohydrates from the diet, as they may lower HDL cholesterol. In addition, soy products can act to reduce LDL cholesterol levels, which if elevated may result in impeded blood flow, narrowing of the arteries and arterial wall buildup.
Health dietary patterns can be combined with acupuncture and Chinese herbal medicine for health maintenance and well being. Chinese herbal formulas, when combined with healthy eating, often have anti-hypertensive and vasodilatation effects on peripheral blood vessels. Additionally, Chinese herbal formulas tonify Chi, or vital energy, increase cardiac output and strengthen the immune system.
Traditional Chinese Medicine (TCM) defines a healthy lifestyle as one that includes a balanced dietary practice. Additionally, dietary patterns should be tailored to individual constitution to preserve health and prevent illness. TCM food therapy categorizes food properties as either cold (yin) or hot (yang). Yin and yang foods are characterized by specific therapeutic actions which affect different energies in the body.
Yin foods (tofu, raw vegetables, melon-type fruits) reduce inflammation, lower body heat and eliminate toxins. Yang foods (meats, poultry, plums, garlic, onions, chili peppers, ginger) invigorate blood, raise metabolism and increase Chi flow. Additionally, neutral foods (rice, tuberous vegetables) act as diet harmonizers. Both yin and yang foods should be included in the diet to keep the body in balance.
For an overall eating plan, consider the DASH eating plan. “DASH” stands for “Dietary Approaches to Stop Hypertension,” a clinical study that tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and low fat dairy foods and is low in saturated fat, total fat, and cholesterol. The DASH eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages.
Everyone can benefit from a healthy diet, although nutritional needs vary from person to person. An individual who possesses a good state of health should still remain aware of how much salt, fat and sugar are included in their diet in order to prevent high blood pressure and heart disease.
For more information about nutrition for health call Dr. Richard Browne, Acupuncture Physician and Homeopath, at (305) 595-9500.
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