What is the secret of the Mediterranean diet, considered by nutrition experts to be one of the healthiest in the world? I'm still wondering about that after our recent trip to Italy.

On our arrival, our Italian-born guide Valeria, clued us in on some secrets of the area. If you want coffee, for example, she advised us to order "Americano coffee. Otherwise you will get espresso; and do not-a order cappuccino after 11 a.m. If you do, the Italians will look at you funny. Wine, yes. But not cappuccino."

Ah, wine ... yes. As we drove through the rolling green hills of vineyards in northern Italy, Valeria pointed out that every hill has a different name. "This is very important-a," she said, since the three ingredients needed to produce good wine are soil, climate, and location. (The best grapes are at the top of the hills, for example.) However, when it comes to making wine, "the heart-a and the passion are the same-a."

Italians have a passion for all their food and how it is produced, I learned. From the 4th generation Orlando Abrigo winery in the "Pied-eh-mont" (Piedmont) region of Italy to the producers of prosciutto-type ham in Parma, who tell us the only preservative they use is sea salt, the pride in their work was evident.

Still, I wonder, what is the secret of these vibrant Mediterranean people? Here's one clue: A recent analysis of 16 individual studies that involved more than a million people worldwide confirmed, once again, that our lifestyle _ the choices we make every day _ largely determines our risk for life threatening diseases like Type 2 diabetes, cancer and heart disease.

These researchers evaluated the effect of lifestyle choices such as exercise and sleep habits, alcohol intake and smoking on long term health. What they found: People who practiced the healthiest lifestyles reduced their risk for type 2 diabetes by 75%. And those with diabetes who had the healthiest lifestyles had a lower risk for heart disease and cancer than those with less healthful lifestyles.

On our trip, we saw very few Italians who were overweight although their diet is rich in pasta and cheese. They drink a fair share of wine with their meals. And we saw many people who smoke.

Walking, however, seems more popular than driving. And meals revolve around fresh ingredients in a more relaxed atmosphere than we sometimes see here at home. What gives?

Our last night in Italy was spent enjoying several courses of food and wine in the company of new friends, both American and Italian. I realized then that, in many respects, our hearts and our passions were the same, just as Valeria had said. Perhaps that is part of the secret? Stay tuned...

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Quinn on Nutrition: Secrets of the Mediterranean diet - News-Press Now

I dont. I dont like what coffee does to my digestive system. I also dont like anything hot, though its not like I switched to iced coffee or anything like that. If I ever felt I wanted caffeine, I would drink Coca-Cola. I used to do that on this shift when I was in my 30s and 40s and my metabolism was better.

Whyd you stop?

I tried to get smarter about it. Around the time that Mike Bloomberg tried to put in the soda tax, I did roughly 1,700 stories on how bad sugary beverages are, all while Ive got a Coke on the side of the set. I started to rethink things. It had always been a reflexive action throughout my morning: On this commercial break, Im going to walk over to the vending machine and have a Coke. It proved to be unnecessary.

Whats the next meal after the Shreddies?

I used to make lunch at home around 11:00 A.M., but the show got more complicated, so my days start earlier and go later now. Theres one place downstairs, the Hale and Hearty, that will serve their lunch menu the minute they open at 10:00 A.M. You can line up there and see most of the morning crew ready to eat.

And then you head home for a nap? When is that, exactly?

1 P.M. to 3 P.M. is the ideal nap for me.

When you wake up from that, are you more or less on the same schedule as the rest of us?

Yeah. I like to have a 6:30 dinner. I have to be conscious of the fact that dinners can go late. Almost always when somebody says, Hey, can you do dinner on Wednesday? I say, I can, but can it be 6:30 to 8:30, instead of 8:00 to 10:00?

I used to adamantly say that a meal is not a meal unless there is a meat component to it. Thats still most nights, but now there are nights when theres something plant-based. And I love dessert, anything based in chocolate. I dont have to eat a whole dessert, but I like a sweet finish to my meal, and the sugar keeps me awake more than it used to.

Do you have time for exercise?

Ive gotten to be much better behaved on that front. My wife is very committed to scheduling her fitness classes and so forth. I would see that, realize it was a good model, but never find or make the time. Now, its partly out of necessity with being older, and partly out of finding ways to enjoy fitness that Ive embraced more.

I have a road bike and ride that regularly on weekends in Amagansett. Related to that, I find a spin class is a great way to get a quick workout in the city. My wife and I also see a trainer named Kira Stokes. Kira has a bunch of celebrity clients, but separately does a small number of group classes during the week. Shes really good and has small enough classes that you feel like youre getting the almost-personal training level.

Weve also started participating in mini-triathlons. Im not a good swimmer, but its half-a-mile, 20 minutes in the water, and I can deal with that. Youre not doing anything for more than 45 minutes, or whatever. Those arent fun in the moment, but having a goal like thatand the goal, by the way, is not to win or even place, the goal is to not suck and drownits been very useful in that youve set yourself up for this thing thats going to be measured. That then forces you for all of June and July to go for a swim for 25 minutes as practice. Its only a three-mile run, so its pretty easy to go and do two miles as a quick training thing. You want to be ready for it.

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Pat Kiernan: The Real-Life Diet of the NY1 Anchor Who's Mastered Waking Up at 2:15 A.M. - GQ

Heart disease and weight: A Cardiologist shares 6 diet and exercise tips to stay fit  |  Photo Credit: Getty Images

New Delhi: Maintaining a healthy weight is imperative for overall health, and can help you prevent and control a multitude of diseases. If you are obese or overweight, you are at maximum risk of developing serious health problems, including, hypertension, heart disease, respiratory problems, gallstones, type 2 diabetes mellitus and certain kind of cancers. Ensuring that you maintain ideal body weight is an important factor when it comes to your heart. Thetheme for this years World Heart Day, My Heart, Your Heart, represents a promise to oneself, our family and the community to take steps in reducing the risk of heart diseases. As we inch closer to the day, lets make better lifestyle decisions to bring down this risk. But before we tell you what can be done to maintain a healthy weight, let us understand a few things, including cardiovascular disease (CVD) burden in our country and how obesity is linked to heart health.

According to reports, being 20% over your ideal weight significantly increases your risk for developing heart disease, especially if you have a lot of abdominal fat or belly fat. The American Heart Association states that even if there are no related health conditions, obesity itself increases risk of heart disease by multifold. There are several factors that can contribute to a persons weight such as family history, genetics, environment, metabolism, habits and behaviour. While we cannot alter certain risk factors for heart disease, we can certainly take control of our lifestyle habits.

According to The Lancet study, prevalent cases of cardiovascular diseases increased in India from 25.7 million in 1990 to 54.5 million in 2016. Prevalence of cardiovascular diseases in 2016 was highest in Kerala, Punjab, and Tamil Nadu, followed by Andhra Pradesh, Himachal Pradesh, Maharashtra, Goa, and West Bengal.

This theme for this years World Heart Day, My Heart, Your Heart, represents a promise to oneself, our family and the community to take steps in reducing the risk of heart diseases. As we inch closer to the day, lets make better lifestyle decisions to bring down this risk. But before we tell you what can be done to maintain a healthy weight, let us understand how obesity is linked to heart health.

Being overweight is nothing but an excess of body weight from muscle, fat and bone. Therefore, it is important to evaluate/measure obesity via regular Body Mass Index (BMI) check-ups. An obese individuals cardiac requirements are higher, it is required to pump larger amounts of blood. Over a period of time, in some individuals, the heart cannot compensate, and eventually, it begins to lose some of its ability to pump blood to the rest of the body. And when over overstressed, it can lead to heart failure.

It is hard to maintain preferred bodyweight regardless of where you are in your weight loss journey. However, you may know that consuming certain types of food can spike your heart disease risks. Whether you have years of unhealthy eating under your belt or you simply wanted to fine-tune your diet, all you must know is - what foods to eat, with what frequency and which foods to restrict.

Another important aspect is that exercising isan important driver of physical fitness and weight loss. Exercising should never be an option. An ideal combination of diet and exercise regimen is important, once this is in place, youll be on your way towards leading a heart-healthy life. Six heart-healthy tips to consider are as follows:

Control your portion size: How much you eat is just as significant as what you eat. Putting extra on your plate and eating till the time you are stuffed can lead to overconsumption of calories. Use a small bowl or plate to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as vegetables & fruits, and smaller portions of high-calorie, high-sodium foods, such as refined, fast foods/ processed. This trick can shape up your diet as well as your waistline.

Cut sodium in your food: Excess Sodium intake can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing salt consumption is a vital part of a heart-healthy diet. Salt that comes from processed foods or canned products, for instance - frozen dinner soups and baked goods, is especially harmful. Consumption of fresh foods and making your own soups and stews can lessen the amount of salt you consume.

Choose low-fat protein sources: Fish, lean meat, poultry, low-fat dairy products and eggs are a few great sources of protein. One must be careful while choosing low-fat options, like choosing skimmed milk rather than whole milk, and skinless chicken breasts instead of fried chicken patties. Peas, beans and lentils also are good sources of protein - they consist of less fat and no cholesterol making them good substitutes for meat. Substituting plant-based protein for animal protein, for example, replacing hamburger with a soybean burger will reduce your fat and cholesterol intake and increase your fibre intake.

Limit unhealthy fats and sugar: Controlling how much saturated and trans-fats you consume is an essential step to moderate your blood cholesterol level and lower your threat of coronary artery disease. Increased blood cholesterol level can result in a build-up of plaque in your arteries that are known as atherosclerosis, which can significantly increase your risk of stroke and heart attack.

Also, it is a proven fact that junk food has large amounts of sodium, artificial food colourants, hidden calories, etc. They may be delectable in taste, but they lead to weight gain. Consumption of unmodulated amounts of junk, over a period of time, results in heart diseases, blindness, kidney disease, foot gangrene, etc. This occurs due to hardening and development of blockages of the blood vessels pumping blood in and out of the various organ in our body.

Exercises to shed bodyweight: In order to shed access fat, it is imperative that one must exercise to get the body into a calorie deficit. Therefore, one must attempt to burn more fat/calories instead of eating calorie-dense meals each day. One of the most effective exercises is weight training combined with a cardiovascular exercise such as cycling, jogging, swimming, dancing & skipping - they are all active methods of cardio. Doing these for a couple of days in a week will certainly help you to get closer to your weight loss goals. The entire motive should be to at least put the heart rate up for about 30-60 minutes daily.

Bariatric surgery: Obesity is a harsh reality of this century, coupled with type 2 diabetes mellitus, it is the most severe life-threatening and costly epidemic. Non-surgical approaches have a few limited possibilities. When all non-surgical options have been exhausted, talking to your physician about metabolic surgery/bariatric surgery would be a good idea. This remains the sole hope for a healthier future of those who are obese and striving to maintain a healthy heart but have exhausted all corrective actions.

(Disclaimer: The author, Dr Zakia Khan, Interventional Cardiologist at Fortis Hospital, Kalyan, is a guest contributor and a part of our medical expert panel. Views expressed are personal)

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Heart disease and weight: A cardiologist shares 6 diet and exercise tips to maintain a healthy weight - Times Now

High blood pressure or hypertension can majorly affect your heath health. If left untreated hypertension can put you at a higher risk of heart diseases. There are many factors which can contribute to high blood pressure like stress, work pressure, sedentary lifestyle, lack of physical movement and many factors. You can control your blood pressure numbers with some minor changes. You can do some simple modifications in your diet and lifestyle to control your blood pressure numbers. Some foods can increase blood pressure whereas others can help you control blood pressure. Diet for hypertension should include such foods which can lower your blood pressure naturally.

Yogurt is one option which can help you in controlling blood pressure numbers. Yogurt is extremely healthy which can be added to your diet and it can help you with managing blood pressure numbers as well. A study presented at the American Heart Association's Epidemiology and lifestyle in 2016 also found that women who consumed five or more servings of yogurt throughout the week were at a lower risk of developing high blood pressure.

Yogurt can be added to your daily diet it will provide you some essential nutrients. Yogurt contains vitamin B12, calcium and phosphorus. It is also a source of protein. Probiotic property of yogurt is also beneficial for health as it improves your digestive health, boots immunity and many more.

If you want to add yogurt to your diet, make sure that it is a low-fat yogurt without any added sugar.

Also read:High Blood Pressure Remedies: These Teas Can Lower Your Blood Pressure Numbers Naturally

Hypertension: Yogurt is a healthy for high blood pressure patientsPhoto Credit: iStock

Senior Dietician Ruchika Jain explained "Study conducted in 2016 highlighted the benefits of yogurt for high blood pressure patient. The results showed that yogurt is good for hypertension. Another concept which is Dietary Approaches to Stop hypertension which is commonly called the DASH diet also emphasises on having low-fat dairy and yogurt is an appropriate choice.

Yogurt is not a magical remedy for hypertension but along with a healthy well-balanced diet and exercise, it can help in controlling blood pressure. Yogurt also contains other essential vitamins and minerals which are good for one's health."

"Yogurt indirectly helps in controlling high blood pressure. It contains magnesium which is good for high blood pressure. Calcium is also there in yogurt which helps in muscle contraction which is good for the heart muscles. Another factor which can indirectly help in controlling blood pressure is weight management. Obesity can lead to high blood pressure. Yogurt is a good source of protein and can help in weight loss. When you lose your weight your blood pressure is more likely to become normal," she explained how yogurt is beneficial in hypertension.

Also read:Hypertension: Can Yoga Reduce Blood Pressure? Know 5 Best Yoga Poses For High Blood Pressure

Ruchika also described the best time to at yogurt "Most people believe that it is not good to have yogurt at night. You can have it at any time of the day but prefer having it during day time. It can be taken as a filler between meals. It can also be consumed in breakfast as it a good low-fat protein source."

Hypertension: You can add yogurt to your daily dietPhoto Credit: iStock

"One can consume one to two cups of yogurt a day. Research says that it can be consumed minimum five times a week but you can eat it every day. It can be taken daily and one to two cups is enough," Ruchika added.

Also read:Hypertension: 5 Best Exercises To Control High Blood Pressure Naturally

(Ms. Ruchika Jain is a Senior Dietician at Aakash Super Speciality Hospital, Dwarka)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Get Breaking news, live coverage, and Latest News from India and around the world on NDTV.com. Catch all the Live TV action on NDTV 24x7 and NDTV India. Like us on Facebook or follow us on Twitter and Instagram for latest news and live news updates.

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Hypertension: Can Yogurt Help You Control High Blood Pressure? The Best Time Have It And How Much - NDTV News

When it comes to losing weight, slimmers will be on the searching for the best and most successful weight loss plans. One woman recently lost 3st 5lbs by combining two diet plans and she documented her progress online on Reddit. The dieter - who goes by the screen name ypiyales - shared before and after images on her account. Alongside the images she wrote: Hardest thing I've ever posted! So embarrassing to have 'before' pics out in the universe and even my 'after' isn't ready because I want to lose 15-20 more lbs... but not long to go!

The 27-year-old decided to share how she had achieved her weight loss transformations to delighted fans of the social media site.

Responding to a fan question about how she had managed to slim down, she revealed shed combined different diets to keep things interesting and different to encourage natural weight loss.

I eat once a day (OMAD) intermittent fasting and I follow a ketogenic diet.

So lots of meats, veggies and cheese! One Meal A Day (OMAD), isnt for everyone, and if you are starting out I dont recommend going cold turkey.

I had to take my time and re-train my body. Start off with the Keto diet plan, [its] so easy eat tacos without the shell, burgers without the buns, pizza with almond flour and cheese crust!

I wanted a natural and easy way to lose weight but by not sacrificing all of lifes simple pleasures.

The first thing I had to do was realise that I needed to prioritise, your SHOULDS and your MUSTS.

She went on to explain that your should's are the things that you should do but never really get around to and the musts are things that you needto do.

She said: There is not an option, it is a dealbreaker.

Change the way you identify yourself. If you have always called yourself'big-boned', 'overweight' or 'curvy' you will never succeed, because that is your set point, that becomes your identity.

Start visualising about who you want to be, and watch the changes unfold!

As well as dieting and changing the frame of mind, the slimmer also incorporated a fitness regime into her weight loss plan, stating: Initially I started off by going out for walks after every meal to encourage blood circulation and jump-start fat burning.

Then once I was comfortable with walking, I increased my exercise to jogging and running after meals.

This really helped take control of my weight loss and it encouraged me then to go out of my comfort zone and become more active [by joining a gym], she said.

Why is the Keto diet so successful?

A predecessor to the famous Atkins diet, the keto diet is a high-fat, low-carb plan, which limits carbohydrates intake to 20 - 50 grams a day.

The Keto diet has become one of the most popular methods worldwide to shed excess weight and improve health.

Research has shown that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such type 2 diabetes.

Carbs are typically reduced to under 50 grams per day, and Fats replace the majority (75percent) of your daily calorie intake. Proteins should account for around 20 percent of energy needs, while carbs are usually restricted to 5 percent.

This carb reduction forces your body to rely on fats for its main energy source instead of glucose - a process also known as ketosis.

The Keto diet has many versions that can be tailored to an individuals needs and goals making it one of the easiest diets to follow online.

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Weight Loss: Woman drops 3st in a couple of months by following diet plan - what is it? - Express

World Heart Day is observed on every 29 September to create awareness about the steps to maintain a healthy heart. Heart health requires some extra attention and healthy practices. From a healthy diet to regular exercise there are various healthy practices you need to follow to preserve your heart health. Regular exercise is the key to stay fit and the most natural way to reduce the risk of heart diseases. Similarly, yoga also can help in supporting a healthy heart. Both yoga and exercise supports the functioning of theheart. They also reduce the other risk factors which can trigger the risk of heart diseases like obesity, high blood pressure, bad cholesterol levels and many more.

The more active you are the better is your heart health. Exercise ensures better circulation of blood and helps in the smooth functioning of the heart. Exercise also kills the various risk factors which increase the risk of heart diseases. Obesity, high blood pressure, high blood sugar levels, stress and bad cholesterol levels are some the major risk factors which can be controlled with exercise.

World Heart Day: Exercise can help you boost heart functionPhoto Credit: iStock

When it comes to exercising for heart you do not have to spend hours at the gym or get indulged into a heavy workout. Something as simple as a 30 minutes morning walk can help you for long run. Some of the best exercises for heart health may include-

1. Cardio exercises are considered good for heart health as performing cardio workout helps in better flow of the blood

2. Some exercises which you can try are- brisk walking, jumping ropes, swimming, jumping jacks, running, jogging, biking and kickboxing

Also read:Heart Health: Follow These Diet And Lifestyle Tips To Reduce Risk Of Heart Attack

Yoga can also help you ensure a healthy heart. Yoga stretches your body and involves breathing in a certain pattern which can improve heart health.

Ms. Rekha Hariharan who is a Yoga Therapist explained, "Yoga has been credited to reduce the risk of chronic ailments like diabetes, hypertension, hypothyroidism, hyperthyroidism, and polycystic ovarian syndrome (PCOS in women) by regulating metabolism and keeping all the organs of the body healthy and fit. Yoga increases the flexibility of the body, makes it toned and supple, and also helps maintain a good body weight. Yoga is also beneficial for heart health."

"Yoga, like all other restorative exercises, improves blood circulation and oxygen flow, thereby by augmenting the core strength of the body. Better flow of oxygen and blood boosts the functioning of the heart," she added.

World Heart Day: Yoga improves the flow of blood and oxygenPhoto Credit: iStock

Just like exercise yoga helps in controlling the various risk factors which can contribute to heart diseases. It helps in maintaining a healthy weight, Ms, Rekha also explained, "Practicing yoga regularly helps you burn calories and also the spiritual and emotional dimensions would encourage an individual to address any eating and weight issues to a deeper level."

Also read:Heart Health: Artery Cleansing Foods You Must Include In Your Diet

Stress is also a factor which can contribute to heart diseases. The breathing pattern and the relaxing effect of yoga can help you manage stress and reduce the risk of heart diseases. "Yoga plays a very important role in today's cosmopolitan world filled with stress and fatigue. The relaxation exercises in yoga help better blood circulation and stress management," she explained.

Yoga can also help in managing blood pressure levels and help in maintaining heart health. Some of the best yoga asanas for better heart health include- marjariasana (cat pose), utkatasana (chair pose), verabhadrasana (warrior pose), trikonasana (triangle pose), tadasana (mountain pose) or setu bandha sarvangasana (bridge pose).

Also read:Heart Health: Simple Lifestyle Modifications To Lower Your Heart Disease Risk

(Mrs. Rekha Hariharan is an Executive Yoga Therapy at Columbia Asia Hospital)

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World Heart Day: Exercise And Yoga Can Improve Your Heart Health; Know The Best Exercises And Yoga Poses For A Healthy Heart - NDTV News

2. Quinoa

Quinoa has quickly become one of the most popular gluten-free grains. It's incredibly versatile and a good source of fiber and plant-based protein.

It's also one of the healthiest grains, boasting a high amount of antioxidants that may help reduce your risk of disease.

Additionally, quinoa is a good source of protein and one of the few plant foods considered a complete protein source.

While most plant foods are lacking in one or two of the essential amino acids required by your body, quinoa contains all eight. This makes it an excellent plant-based source of protein.

One cup (185 grams) of cooked quinoa provides 8 grams of protein and 5 grams of fiber. It's also packed with micronutrients and fulfills much of your daily magnesium, manganese and phosphorus requirements.

Quinoa is the perfect ingredient to make gluten-free crusts and casseroles. Quinoa flour can also be used to make pancakes, tortillas, or quick bread.

Summary

Quinoa contains a good amount of antioxidants. It's also one of the few plant foods containing all the essential amino acids.

3. Oats

Oats are very healthy. They also stand out as one of the best sources of oat beta-glucan, a type of soluble fiber with advantages for your health.

A review of 28 studies found that beta-glucan decreased both LDL (bad) and total cholesterol without affecting HDL (good) cholesterol.

Other studies have shown that beta-glucan may slow the absorption of sugar and lower blood sugar and insulin levels.

One cup (81 grams) of dry oats provides 8 grams of fiber and 11 grams of protein. It is also high in magnesium, zinc, selenium and thiamine (vitamin B1).

Although oats are naturally gluten-free, many brands of oats may contain trace amounts of gluten. Oat products may become contaminated with gluten when they are harvested and processed.

If you have celiac disease or a gluten sensitivity, be sure to look for oats labeled as certified gluten-free.

Keep in mind that a small proportion of people with celiac disease may be sensitive to avenin, a protein found in oats. However, oats that are gluten-free should be fine for the majority of gluten-intolerant people.

A hot bowl of oatmeal is the most popular way to enjoy oats, but you can also add oats to pancakes, granola bars, or parfaits for extra fiber and nutrients.

Summary

Oats contain beta-glucan, which may decrease blood cholesterol and help regulate blood sugar levels.

4. Buckwheat

Despite its name, buckwheat is a grain-like seed that's unrelated to wheat and gluten-free.

It provides plenty of antioxidants, including high amounts of two specific types rutin and quercetin.

Some animal studies have suggested that rutin may help improve symptoms of Alzheimer's disease. Meanwhile, quercetin has been shown to lower inflammation and oxidative stress.

Eating buckwheat may also help reduce some risk factors for heart disease.

In one study, buckwheat intake was associated with lower total and LDL (bad) cholesterol, as well as a higher ratio of HDL (good) to total cholesterol.

Another study observed similar findings, showing that those who ate buckwheat had a lower risk of high blood pressure, high cholesterol and high blood sugar.

One cup (168 grams) of cooked buckwheat groats delivers 5 grams of fiber and 6 grams of protein and is a rich source of magnesium, copper and manganese.

Try soba noodles made from buckwheat as a gluten-free swap for traditional pasta. Alternatively, use buckwheat to add a bit of crunch to soups, salads, or even veggie burgers.

Summary

Buckwheat is rich in antioxidants and has been associated with reductions in heart disease risk factors, such as blood cholesterol levels.

5. Amaranth

Amaranth has a rich history as one of the staple foods for the Inca, Maya and Aztec civilizations. Moreover, it is a highly nutritious grain with some impressive health benefits).

A 2014 test-tube study suggests that the compounds in amaranth block inflammation by preventing the activation of a pathway that triggers inflammation.

Thanks to its high fiber content, amaranth may also decrease several heart disease risk factors.

In fact, one animal study found that amaranth seeds decreased both blood triglycerides and LDL (bad) cholesterol levels.

One cup (246 grams) of cooked amaranth contains 5 grams of fiber and 9 grams of protein. It also meets 29 percent of your daily iron needs and contains a good amount of magnesium, phosphorus and manganese.

You can use amaranth as a substitute for other grains, such as rice or couscous. Amaranth that has been cooked and then chilled can also be used in place of cornstarch as a thickening agent for soups, jellies, or sauces.

Summary

Some studies show that amaranth may reduce inflammation and several risk factors for heart disease.

6. Teff

As one of the smallest grains in the world, teff is a tiny but powerful grain.

Despite being just 1/100 the size of a kernel of wheat, teff packs a nutritional punch.

Teff is high in protein, which can help promote satiety, reduce cravings and boost metabolism.

It also fulfills a good portion of your daily fiber needs. Fiber is an important part of the diet and is associated with weight loss, reduced appetite and improved regularity.

One cup (252 grams) of cooked teff contains 10 grams of protein and 7 grams of fiber. It also provides plenty of B vitamins, especially thiamine.

For gluten-free baking, try substituting teff in part or in whole for wheat flour. Teff can also be mixed into chili, made into porridge, or used as a natural way to thicken dishes.

Summary

Teff is one of the smallest grains in the world but high in fiber and protein. Both of these nutrients are essential to your health and come with many benefits.

7. Corn

Corn, or maize, is among the most popular gluten-free cereal grains consumed around the world.

In addition to being high in fiber, corn is a rich source of the carotenoids lutein and zeaxanthin, which are plant pigments that act as antioxidants.

Studies show that lutein and zeaxanthin can benefit eye health by decreasing the risk of cataracts and age-related macular degeneration, two common causes of vision loss in older adults.

One study found that those with a high intake of carotenoids had a 43 percent lower risk of age-related macular degeneration compared with those with a low intake.

One cup (149 grams) of sweet corn contains 4 grams of fiber and 5 grams of protein. It's also high in pantothenic acid and a good source of vitamin B6, thiamine and manganese.

Corn can be boiled, grilled, or roasted for a healthy side dish to a well-balanced meal. Enjoy it right off the cob or add it to a salad, soup, or casserole.

Summary

Corn is high in fiber and a good source of lutein and zeaxanthin, two carotenoids that are associated with a decreased risk of eye disease.

8. Brown Rice

Although brown and white rice come from the same grain, white rice has had the bran and germ of the grain removed during processing.

Thus, brown rice has more fiber and a higher amount of many micronutrients, making it one of the healthiest gluten-free grains around.

Both varieties of rice are gluten-free, but studies show that replacing white rice with brown rice comes with added health benefits.

In fact, choosing brown rice in place of white rice can lead to decreased risks of diabetes, weight gain and heart disease.

One cup (202 grams) of cooked brown rice contains 3 grams of fiber and 6 grams of protein. It also provides a good portion of your magnesium and selenium needs for the day.

Brown rice makes a delicious side dish on its own or can be combined with vegetables and a lean source of protein to create a filling meal.

Summary

Brown rice is high in fiber and associated with decreased risks of diabetes, weight gain and heart disease when used in place of white rice.

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Its known as a silent killer, but high cholesterol doesnt have to go undetected. A simple blood test, known as a lipid panel, can determine if an individual has dangerous cholesterol levels and if that risk could lead to a sudden heart attack or stroke.

The test could save your life. And this September, observed each year as National Cholesterol Education Month, could serve as your annual reminder to get tested.

You cant feel cholesterol in your bloodstream, so theres no way to sense if it is high or if its low. You dont even know if youre building up plaques. What you feel is when you have a heart attack, and thats very late in the disease process, saidChristie Mitchell Ballantyne, M.D., cardiology chief for the department of medicine at Baylor College of Medicine. You could have had high cholesterol for 60 years and be building up plaque, and then one of the plaques ruptures or develops a blood clot, blocks off the arteries, and then you have a heart attack. Unfortunately, no matter how in tune you are with your body, you cant know what your cholesterol level is unless you get it checked.

Cholesterol is a fat-like substance that, when in excess, can build up in a persons arteries and settle as a form of plaque, eventually narrowing those arteries. According to the Centers for Disease Control and Prevention (CDC), more than 102 million adults in the United States 20 or older have total cholesterol levels at or above 200 mg/dL. A healthy level is considered to be 170 mg/dL or less.

Getting tested, Ballantyne said, is the first step to taking control of your health. He explained that the lipid profile measures both types of cholesterolLDL and HDL. LDLwhich stands for low-density lipoproteinis the type known as bad cholesterol, which leads to clogged arteries. HDL, which stands for high-density lipoprotein, is known as good cholesterol and helps transport cholesterol to the liver to be expelled from the body and away from the arteries, and indicates the level of triglycerides, which is a type of fat found in the blood.

If you have a high triglyceride result, thats bad, but if you have a high cholesterol result, you need to know why it is high, Ballantyne said. It might be high because you have a high level of the good cholesterol, which can happen for people who are extremely healthy or have good genes.

He added that having a high triglyceride result plus high LDL, or bad cholesterol, can be especially harmful and that their presence is typically accompanied by conditions such as diabetes, obesity and high blood pressure. Because these levels can change throughout a persons lifetime based on age and lifestyle, experts recommend that adults get a lipid panel every five years.

But high cholesterol isnt just attributed to age, smoking, poor diet and a lack of exercise; some cases are grounded in genetics.

There is another lipid test thats moving into the mainstream which looks for the presence of lipoprotein(a), Ballantyne said.

Lipoprotein(a) is emerging in the scientific literature as a reliable independent risk factor for having a cardiovascular event. Like cholesterol, there are no symptoms of its presence in the blood.

It turns out that it is hereditary, so there is a genetic factor, and we know that in certain populations, levels are higher, Ballantyne said, adding that, importantly, lipoprotein(a) does not show up on a regular lipid panel.

You may have to ask for the test, but everyone should get tested at least once in their lifetime, Ballantyne said, echoing the newest recommendation from the European Society of Cardiology, which was released in August.

Once a person is tested for cholesterol levels and additional risk factors, including elevated lipoprotein(a), the next step is to work on reducing cholesterol if it is found to be higher than the normal range.

Know your numbers, see what your risk is, know your family history, and then make a plan, Ballantyne said, citing diet and exercise, smoking cessation and considering medications.

We have really good medications for these problems nowlots of generic, inexpensive medications that are easy to take with very few side effects, he said. That doesnt mean everybody is easy to treat, but, in general, people can really do a tremendous amount with diet and exercise and simple, inexpensive, generic medications.

According to the CDC, an ideal diet for maintaining healthy cholesterol levels includes one that is low in fat and high in fiber, with plenty of fresh fruits, vegetables and whole grains. Ballantyne added that individuals should especially stay away from highly-processed carbohydrates.

The big culprit in the American diet is usually not actually cholesterol but too many carbohydrates, particularly simple carbohydrates, and also too much saturated and trans fat, he said. Unfortunately, if you take a look at peoples snack foods, its potato chips, which is basically carbs, fat and salt. A lot of our processed foods are very high in carbohydrates and saturated fat, so youve really got to go through your diet and clean it up.

Ballantyne added that to reduce the risk of vascular diseases, a person should look at their health as a whole, with cholesterol being just one factor. Age, obesity, high blood pressure, diabetes, glucose levels and smoking should all be addressed, he said, for optimal cardiovascular health.

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Are you one of the more than 100 million American adults with high cholesterol? - TMC News - Texas Medical Center News

Diet and exercises can do their part, but here are some simple tips and tricks that can prove to be helpful if you are working towards getting a flat stomach. Check it out.

A flat stomach is what everyone wants. Many people have a problem with their belly area when it comes down to fat loss. In addition to weight loss, fat around your belly can make you look bloated stopping you from wearing your favourite shirts and sweaters. While exercise is the best way to reduce that fat, going to the gym becomes a tedious task; especially when you have a hectic schedule. So here are 5 easy tips and tricks you can follow to get a flat stomach without going to the gym.

Cut down on those sweeteners

Sugar has the most amount of calories which can directly create a problem in the stomach area. Not just sugar but sweetened drinks, sodas, coffee and smoothies can all be the culprit for it. If you are tired of just drinking water, you can be choosy with your drinks by ditching the regular whipped cream with almond or coconut milk. Fruit or vegetable juices can also give the same rush while also limiting the sugar intake.

Stretch

The fat around your abdomen could also be bloating. A sedentary lifestyle and airy foods can cause food and air to get trapped in the intestines. It can often cause discomfort and the feeling of being stuffed all the time. So just stretch out the abdomen area to release all the toxins from the digestive system.

Go Vegetarian for Dinner

Eating meat and heavy foods can take a longer time to digest which causes all the fat to get accumulated around the waist. This can get worse when you are sleeping and getting no exercise whatsoever. So go vegetarian or vegan for dinner so that the food can be digested easily leaving no room for accumulation of fat.

Reduce the stress level

We know that it is easy said than done and only telling someone to reduce stress is not automatically going to do the drill. But, stress can actually release a hormone called cortisol that is responsible for the increase in appetite which could be the reason behind your large waist.

What do you do to get that waist in control? Let us know in the comments section below.

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Weight Loss: 4 ways to get a flat stomach without stepping foot in the gym - PINKVILLA

It took a Christmas party to shake Tim Kirkwood into changing his life. The 39-year-old tech support worker from Dayton, Ohio had always struggled with his weight. As he got older (remarried, had his first kid), he says, I think I had just settled into life. With a sedentary job and living check to check, food was a comfortcheap food even better. Family life was celebrated with food: birthdays, Thanksgiving, church gathers, and yes, Christmas dinners.

You get to a point where you just accept that youre the big guy, he says. You feel like, well, this is who I am suppose to be. His diet left him feeling tired and listless, so he didnt exercise. At 36, he weighed 550 pounds; he used the freight scale at work to weigh himself. He felt mortified, but it wasnt until he and his wife saw the photos from their Christmas party that they decided to do something. Kirkwood had two young daughters by thenhe wanted to be at his best for them.

He and his wife started researching all the popular weight-loss diets. Figuring they loved meat and cheese, they dove fully into the ketogenic diet. They started reading ingredient labels, throwing out or donating anything they werent allowed to eat, and joined Costco so they could buy in bulk.

As the keto diet started to work, Kirkwood added another technique to his repertoire: intermittent fasting. Fasting has helped break the mental connection I had with food, he says; it showed him that he didnt have to feel obligated to eat just because it was lunch time or dinner time. He even moved into extended fasts, with his longest being 98 hours. I love the high I feel while fasted, he says. Its almost euphoric at times.

Even though Kirkwood wanted to get healthy, he didnt want to spend his life in the gym. I don't like the gym, he says. Keto had the promise that you could lose weight in the kitchen, and tone if desired in the gym. As he lost weight, he had more energy; he started riding his bike more, bringing his daughters along in a towable trailer. He did more yard work and home improvements. So, daily life is my gym, he says. Motivation comes from progress. The more progress I see, the more motivated I am to keep at it.

Between January 2017 and today, hes lost just under 250 pounds. (It came off quickly in the beginning, though the loss has slowed in the last year.) Hes more confident in how he dresses and carries himself; even something as mundane as being able to wear a seatbelt can remind him of how far hes come. Even still, he sometimes falls back into thinking of himself as overweight. I don't think a lot of people would fully understand unless they have been morbidly obese before, he says. But there are days where I still see the fat, I still feel like my clothes are going to pop a button, or that everyone is looking at me when I walk into the room.

Hed like to lose another 50 pounds, and hopes to one day have skin-removal and tightening done. He encourages others where he was to get out there and commit to something, whatever it is. You cant expect different results by making the same old decisions, he says. But commit to making positive changes every single day.

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How Keto and Intermittent Fasting Combined Helped This Guy Lose Nearly 250 Pounds - menshealth.com