Nutrition

Oils are generally used in cooking and are also found in processed foods including salad dressings, margarine, mayonnaise and baked foods. There are different oils available for cooking, so it is essential to understand the different types of fats that make up these oils in order to help us have the knowledge of the best choice to use. Dietary fats are a type of nutrient in food. Fats are used as energy sources. Fats also play important role in maintaining healthy skin and hair, maintaining body temperature, and promoting healthy cells. There are 3 types of fat: 1️⃣ Saturated Fats: The chemical structure of saturated fats is such that they are tightly packed with no double bonds between the fatty acids and most of them (not all) are solid at room temperature. Sources of saturated fat include: √ Animal meat like beef, pork, etc. √ Some plant oils such as palm oil, palm kernel oil or coconut oil. As for coconut oil, some researches say it has high levels of saturated fat while others say that the structure of the fat in coconut oil makes it less likely to add to fat buildup in the body, thereby making it healthy. Therefore, it is best to consume coconut oil in moderation . Other foods that are high in saturated fats include processed meats like sausages, hot dogs, snacks and dairy products. A diet high in saturated fat has been known to increase low-density lipoprotein (LDL) cholesterol which in turn raises the risk for heart disease and type 2 diabetes. Also, too much of saturated fat can cause cholesterol to build up in the arteries (blood vessels). High fat foods such as pizza, baked goods, and fried foods have a lot of saturated fat and eating too much of them add extra calories to the diet which eventually lead to weight gain. 2️⃣ Unsaturated fats: The chemical structure in unsaturated fats are loosely packed and are usually liquid at room temperature. There are two main types of unsaturated fat which are: a) Monounsaturated fats: Monosaturated fats as majorly plant based and researchers have shown that consumption of plant-based monounsaturated fats help to lower the risk for cardiovascular disease. Foods that are highest in monounsaturated fats include olive oil, peanut oil, avocado oil, canola oil and sesame oil. b) Polyunsaturated fats: Polyunsaturated fats can be further divided into two types: omega-3 and omega-6 fatty acids. The best sources of omega-3 fatty acids are fatty fish, flaxseed oil, soybeans oil, walnuts oil, sunflower seeds oil and and chia seeds oil. Omega-6 fatty acids can be found in peanut oil, safflower oil, walnut oil and corn oil. 3️⃣ Trans fats: Trans fat also raise LDL (low-density lipoprotein) cholesterol and lower HDL (high-density lipoprotein) which is the good cholesterol. Trans fats are formed when unsaturated fats such as vegetable oils are heated to high temperatures during food processing. Food producers use hydrogenation to harden vegetable oils making them solid at room temperature. In general, the best is avoid trans fat and limit the saturated fats are in our diet. Instead, choose unsaturated fats as your main source of fats and oils. Minimize the amount of saturated fat and oil. However, don’t just eat more unsaturated fats as well as you could eat too much fat in total. In summary, use less of butter, margarine, coconut oil and, palm kernel oil and palm oil and use more of vegetables and seeds oil such as olive, rapeseed, sunflower, canola, soybean, sesame, peanut, avocado and soya oil in cooking.

Blood pressure is the pressure of blood that pushes against the walls of the arteries (Arteries carry blood from the heart to other parts of the body). It simply takes into account how much blood is passing through the blood vessels. Blood pressure normally rises and falls throughout the day. Blood pressure can either be high (which is referred to as hypertension) or low (hypotension). Today, we will be focusing on high blood pressure. High blood pressure, or hypertension arises when the force of blood pushing through the vessels is invariably too high. Blood pressure is measured using two numbers called systolic pressure and diastolic pressure. Systolic blood pressure:(the top number) indicates the pressure in the arteries when the heart beats and pumps out blood. Diastolic blood pressure (the bottom number) is the reading of the pressure in the arteries between beats of the heart. In measurement of blood pressure, when it reads 120 systolic and 80 diastolic, one would say it is, “120 over 80,” or write, “120/80 mmHg.” Generally, there are five categories of blood pressure readings for which are the normal/healthy, elevated, stage 1 hypertension, stage 2 hypertension and hypertensive crisis. 1️⃣ Normal/Healthy: A healthy blood pressure reading is less than 120/80 millimeters of mercury (mm Hg). However, it is no longer healthy when the blood pressure reads less than 90/60. 2️⃣ Elevated: The systolic number reads between 120 and 129 mm Hg, and the diastolic number is less than 80 mm Hg. People with elevated blood pressure are likely to develop high blood pressure unless steps are taken to control the condition. 3️⃣ Stage 1 hypertension: The systolic number is between 130 and 139 mm Hg, or the diastolic number is between 80 and 89 mm Hg. At this stage, doctors are likely to prescribe lifestyle changes and may consider adding blood pressure medication based on the risk of atherosclerotic cardiovascular disease (ASCVD), such as heart attack or stroke. 4️⃣ Stage 2 hypertension: The systolic number is 140 mm Hg or higher, or the diastolic number is 90 mm Hg or higher. 5️⃣ Hypertensive crisis: The systolic number is over 180 mm Hg, or the diastolic number is over 120 mm Hg. Blood pressure in this range requires urgent medical attention. CAUSES OF HIGH BLOOD PRESSURE ✝️ Genes: Some people are genetically inclined to hypertension. Hypertension runs in some families. This may be as a result of gene mutations or genetic abnormalities inherited passed down to children. ✝️ Age: Individuals over 65 years old are more at risk to suffer hypertension. ✝️ Race: High blood pressure is majorly common among Africans. ✝️ Obesity: The more one weighs, the more harder the heart needs to supply blood to the tissues. And as the amount of blood that flows through the blood vessels increases, so does the pressure on the artery walls increases too. ✝️ High alcohol consumption: Those that consume alcohol are at an increased risk for hypertension. ✝️ Sedentary lifestyle: Lack of physical activity also increases the risk of being overweight. ✝️ High sodium intake: Sodium can elevate blood pressure. Many people eat too much sodium without realizing it. Too much sodium in one diet can cause you body to retain fluid, which increases blood pressure. ✝️ Insufficient potassium intake: Potassium helps balance the amount of sodium in the cells. If one does not get enough potassium in diet or lose too much potassium due to dehydration or other health conditions, sodium can build up in the blood. ✝️ Stress: High levels of stress can lead to a temporary increase in blood pressure. If the stress persists, it can degenerate. It is essential to avoid stress and rest as much as possible. ✝️ Certain chronic conditions: Some health conditions kidney disease, diabetes and sleep apnea also increase the risk of high blood pressure. Complications that comes with hypertension: High blood pressure increases a person’s risk of developing a number of health problems which include stroke, heart attack, vision problems sexual dysfunction, such as erectile dysfunction, circulatory problems and heart health issues. Studies have shown that diet has a big influence on blood pressure. Therefore, it is essential to know the foods to totally avoid or eat more as an hypertensive patient. Foods to avoid when suffering from hypertension: ☸️ Processed and fast foods: These foods usually contain excessive amounts of sodium, often more than the 2,300mg (which is equivalent to 1 teaspoon) that a person should consume per day. It is advisable to check nutrition labels and be aware that even foods people tend to consider healthy, such as vegetable juice, may be high in sodium. ☸️ Salty foods: When you eat salt your body retains more fluids, raising your blood volume and pressure. ☸️ Sugary foods and foods high in saturated fats can also increase blood pressure. ☸️ Butter and margarine. ☸️ Regular salad dressings. ☸️ Fatty meats and saturated fats. ☸️ Fried foods. ☸️️ Salted snacks. ☸️ Canned soups. Foods to eat as an hypertensive patient: 🛑 fruits, such as apples, bananas, and strawberries. The goal is 5-9 servings of fruits and vegetables per day. 🛑 vegetables, such as broccoli, green beans, and carrots. Richly colored green, orange, and red items are high in potassium and minerals that help lower blood pressure. 🛑 nuts, such as almonds and walnuts. 🛑 legumes and seeds, such as kidney beans, lentils, and sunflower seeds. 🛑 whole grains, such as whole wheat pasta, brown rice, and oatmeal. 🛑 low fat dairy, such as fat-free milk and reduced fat cheese. Skim milk, yogurt, Greek yogurt, lower blood pressure). 🛑 lean protein, such as skinless chicken or fish. 🛑 Foods lower in fat, salt, and calories. 🛑 Spices and herbs like ginger, basil and garlic. Eating diets full of rich in nutrients can help a person reduce high blood pressure.

Digestion is the process by which food is broken down into smaller components that can be absorbed by the body. However, on several occasions, this prove difficult in the body as a result of many things. This is the situation in which we say the body is experiencing indigestion. Indigestion also known as dyspepsia refers to discomfort or pain that occurs in the upper abdomen, often after eating or drinking can happen when the body has difficulty in digesting what has been taken. Indigestion is a common happening to majority. Common causes of indigestion include: 1) Overeating, eating on a rush or late night eating. 2) Eating fatty, greasy or spicy foods. 3) Intake of too much of caffeine, alcohol, chocolate or carbonated beverages. 4) Effects of the usage of some medications. 5) Health conditions 6) Stress 7) Lack of sleep. Symptoms of indigestion include: 1) Stomach pain or bloating 2) Heartburn nausea 3) Vomiting 4) Burning sensation in the stomach or esophagus 5) Excessive gas or belching. 6) Inability to eat. 7) Inability to pass stool. Although indigestion can be cured by embarking on simple lifestyle changes like ensuring portion control of food, sleeping well, avoiding alcohol, not eating late at night, etc but on the other hand, there are some people that will/might still experience indigestion as a result of their slow metabolic rate. On that note, there are foods that actually enhances or aids easy digestion that should be included in our diets on the right proportions. These include: 1) Vegetables: This is my number one go to remedy for easy digestion. Vegetables are good sources of insoluble fiber which helps to quicken the pace of digestion. Vegetables are also good sources of magnesium which help relieve constipation by relaxing the digestive tracts and pull water into the intestines to make faeces softer and easier to poo. They are also rich in nutrients like folate, vitamin C, vitamin K and vitamin A. 2) Whole Grains: Whole grains have been known to enhance digestion to promoting. Grains (also known as cereals) are the edible seeds of some grasses. For a grain to be called whole grain, it must contain 100% of the kernel including the bran, germ and endosperm. Example of whole grain includes oats, quinoa, brown rice, and millet. Whole grains are rich in fiber which aid or improve digestion. 3) Ginger Ginger aids digestion and prevent nausea. Like I said in one of my recent post on Ginger, I mentioned that I love to take it as tea. Click here to read more about ginger and ginger tea. Ginger also reduces the risk of heartburn, nausea and stomach discomfort. 4) Coconuts: Coconuts are also high in fiber which helps bulk up the stool and supports bowel regularity. Recently, I ate coconut and I found myself using the toilet. It was as if the coconuts washed my stomach 😂. 5) Citrus fruits such as oranges and grapefruit: They contain less fructose making them easier to tolerate and less likely to cause gas. 6) Bananas: Bananas are another low fructose fruit that also contain fiber. They also contain inulin, a substance that enhances the growth of good bacteria in the gut.   7) Apple: Apple contain pectin which increase the bulk of stool and movement through the digestive tract. 8) Lemongrass Tea: Lemongrass tea has been shown to help soothe the stomach and keep digestive functions in check. Lemongrass contains a compound called citral which has anti-inflammatory properties which also makes it effective against bloating invariably aiding digestion. 9) Water: Water is still the number one best drink that aids digestion. Before I will even think of vegetables or any other thing that will enhances digestion, I would have taken enough water to an extent. When you are experiencing indigestion, the very first and most accessible thing to take is water. Some people experience indigestion just because they don’t take enough water. Click here to read more on why water is essential in the body. Drink plenty water in addition to taking high fibre foods. Remember that your high fibre foods are also meant to be taken in moderation and right quantity.