Peas and Other Legumes

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As soon as you dip foods like potatoes or chicken into batter and fry them in oil, you add fat and cholesterol. Eating f...
09/05/2023

As soon as you dip foods like potatoes or chicken into batter and fry them in oil, you add fat and cholesterol. Eating fried foods on a regular basis leads to weight gain, which can raise your blood pressure. Research finds that fried foods increase the risk for heart disease and heart failure. Bake, broil, roast, or stir-fry vegetables and lean proteins like chicken and fish for a heart-healthy but still tasty meal.

Sugary foods and drinks like cookies, cakes, candy, and soda contribute to obesity, which is harmful to your health. Sug...
09/05/2023

Sugary foods and drinks like cookies, cakes, candy, and soda contribute to obesity, which is harmful to your health. Sugar raises blood sugar and increases inflammation. That may be why people who overdo it on sweets face a greater risk of dying from heart disease. How much sugar is OK? The American Heart Association recommends that women get no more than 6 teaspoons and men no more than 9 teaspoons of added sugar a day.

Dairy products such as milk and yogurt are a good addition to your diet. They supply protein, plus bone-building calcium...
09/05/2023

Dairy products such as milk and yogurt are a good addition to your diet. They supply protein, plus bone-building calcium and vitamin D. But the type of dairy you choose matters. Whole milk, ice cream, butter, and cream are high in saturated fat, which raises levels of harmful LDL cholesterol. Stick to low-fat dairy. Buy plain yogurt without added sugar. And limit yourself to a small piece of cheese daily.

They're a filling snack and a good source of healthy fat, protein, and nutrients. Add them to your diet to help lower LD...
09/05/2023

They're a filling snack and a good source of healthy fat, protein, and nutrients. Add them to your diet to help lower LDL or "bad" cholesterol. Nuts also reduce inflammation in your body. If you eat them a few times a week, they might lower your risk of a heart attack or of dying from heart disease. Just watch your portion sizes. Nuts are high in calories, so a few handfuls can add up fast.

This is another good alternative to meat. Omega-3 fatty acids are unsaturated fats that bring down artery-damaging infla...
09/05/2023

This is another good alternative to meat. Omega-3 fatty acids are unsaturated fats that bring down artery-damaging inflammation. Two servings of fish a week might also slightly lower blood pressure and reduce the risk of death from heart disease and cardiac arrest. Choose fish that are high in omega-3s but low in mercury, such as salmon, sardines, po***ck, and albacore tuna.

It is now common for food products to boast that they have added omega-3s. But the amount of omega-3s they contain may b...
03/05/2023

It is now common for food products to boast that they have added omega-3s. But the amount of omega-3s they contain may be minimal, so check the label. They may contain the ALA form of omega-3s, which hasn't yet shown the same health benefits as EPA and DHA. For a regular dosing of omega-3s, taking fish oil supplements may be more reliable.

Another healthy fat is known as omega-6. Omega-6s may protect against heart disease, especially when eaten in place of l...
03/05/2023

Another healthy fat is known as omega-6. Omega-6s may protect against heart disease, especially when eaten in place of less healthy fats. The American Heart Association recommends getting up to 10% of your total daily calories from omega-6 fats. Omega-6 fats are found in vegetable oils and nuts. Most Americans already get enough omega-6s in their diets, thanks to cooking oils and salad dressings.

Choose brown rice instead of white. Or serve whole-grain noodles. For something different, make a dish with millet, quin...
03/05/2023

Choose brown rice instead of white. Or serve whole-grain noodles. For something different, make a dish with millet, quinoa, or bulgur -- whole grains that are packed with fiber. Adding fiber to your diet can also help you manage your weight by making you feel fuller longer. These foods also take more chewing, which gives you your body more time to feel full.

The seed of the flax plant can be an excellent source of fiber, giving you 2.8 grams per tablespoon. Flaxseed is often u...
03/05/2023

The seed of the flax plant can be an excellent source of fiber, giving you 2.8 grams per tablespoon. Flaxseed is often used as a laxative, but studies show that it also may help lower cholesterol, blood pressure, and blood sugar levels. Add whole or ground flaxseeds to breads or other baked goods. Or sprinkle ground flaxseed into a smoothie or onto cooked vegetables.

Along with the fruits, vegetables, beans, nuts, and whole grains in your diet, some packaged foods have fiber -- only it...
03/05/2023

Along with the fruits, vegetables, beans, nuts, and whole grains in your diet, some packaged foods have fiber -- only it’s added to them. These include items such as cereal, pasta, and yogurt fortified with it.

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