Tag Archives: hdl cholesterol

Eat This to Get a Body Like Hrithik Roshan and Farhan Akhtar

Believe it or not, along with your workout, eating more of the right kind of fats will not only enable you to lose extra body fat, but will also help you gain lean muscle mass, resulting in a more defined and ‘ripped’ look.

The best way to lower LDL (bad cholesterol) and increase HDL (good cholesterol) in your body is by reducing the amount of high-glycemic carbohydrates and saturated fats and getting more of omega-3 fatty acids and unsaturated fats.

Unsaturated fats are those that have one or more double bonds in their fatty acid chains. Made up of two kinds of fats, monounsaturated and polyunsaturated, these fats provide slightly fewer calories than saturated fats and somewhat less energy. Polyunsaturated fats also contain Omega-3 fatty acids that are necessary to maintain a healthy body.

A recent research from Uppsala University shows that saturated fat builds more fat and less muscle than poly-unsaturated fat. When you get calories from polyunsaturated fats (like salmon, olives, olive oil, nuts, etc.), you gain muscle mass.

Studies show that eating foods rich in monounsaturated fats (MUFAs) and poly-unsaturated fats (PUFA) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that unsaturated fats may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2-diabetes.

PUFA have the potential to increase insulin sensitivity in muscle tissues. This means that our body uses insulin more effectively to transport nutrients into muscle cells where they increase cell volumization and protein synthesis and at the same time decrease the fat storing properties of insulin in your favor, helping you to stay leaner. They also have a positive effect on thyroid hormones which helps burn fat more efficiently.

Your daily fat intake should be less than 25% to 35% of your total caloric intake. Out of this total, up to 7% can be saturated fats and less than 1% should be trans- fats. The remaining fat in your diet should be from sources of monounsaturated and polyunsaturated fats.

The dietary source for unsaturated fats include oily fishes like salmon, herring, sardines, tuna; olive oils, sunflower oil, soybean oil, flaxseed oil, almonds, pumpkin seeds, sesame seeds, etc.

A healthy and clean diet along with a dedicated workout routine is what will get you even close to as fit and ripped as Hrithik Roshan or Farhan Akhtar.

— this article is written by a dietitian @ FitHo
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What is Healthier – Doughnuts or Bagels?

Doughnuts and bagels are fast becoming a popular evening snack in India. Traditionally, they are eaten for breakfast & dessert across the globe. A doughnut is a type of fried dough confectionery while bagel is like a bread product. The major difference between the two is that while the doughnut is deep fried the bagel is baked. Do you thinking baking can qualify anything as healthier? Lets find out.

In a way, both doughnuts and bagels are not healthy.

Doughnuts are deep fried and high in saturated fat. About 65% of total fat content present in doughnut comprises of saturated fat. They are also high in trans fat which is considered to be the worst type of fat. Unlike other fats, trans fat both raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol. A high LDL cholesterol level in combination with a low HDL cholesterol level increases your risk of heart disease.

On the other side, bagels are baked but are high in sodium content and consumption of extra sodium can lead you to many health problems like hypertension or water retention in the body. Here is a comparison of nutrients of doughnuts and bagels:

Nutrients 100 gm doughnuts, yeast-leavened, glazed, enriched 100 gm bagels, pain, enriched (including onion, poppy, sesame)
Energy (Kcal) 399 257
Total Fat (g) 19 2
Protein (g) 6 10
Total Carbohydrates (g) 51 51
Sugar (g) 20 5
Dietary Fiber (g) 2 2
Sodium (mg) 387 448

Bagel is a healthier option than doughnut just like 101 is greater than 100. A multi-grain or whole-wheat bagel is a much healthier choice, since it will be higher in fiber and nutrients. Unhealthy toppings can also make bagels bad for you, while healthy ones can help make bagels a good choice for a snack. The most popular bagel toppings like cream cheese and butter are high in fat and empty calories, making them unhealthy additions to your bagel. However,low-fat peanut butter, low-fat cheese, reduced-sugar jam or fresh fruit can add flavor and interest to your bagel without piling on fat and sugar.

— this article is written by a dietitian @ FitHo

Reduce Cholesterol – Tips to Lower Cholesterol

High cholesterol levels are a very common health problem in India. The good news is that you can reduce cholesterol easily through a few changes in your life. Once you understand how to manage your cholesterol, it’s much easier to lower your cholesterol levels without drugs – as in lower your LDL cholesterol and raise your HDL cholesterol levels.

Cholesterol is needed for cell membranes and the production of hormones. So, it is produced by your body. The body makes what cholesterol it needs; the more cholesterol that comes from food, the less the body makes. An unhealthy diet may overload the body beyond its ability to regulate its cholesterol levels. High-density lipoproteins (HDL or good cholesterol) sweep the blood of excess fat and cholesterol while low-density lipoproteins (LDL or bad cholesterol) are the bad guys, because they can contribute to the build-up of plaque in arteries, and in turn clog your arteries. Similar to our body,

The National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III) recommends (more…)

— this article is written by a dietitian @ FitHo