An analysis of tips for healthful eating

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Nutrition Committee, American Heart Association. None of the subjects had heart disease when the study began. Over the next nine years, people died from coronary artery disease and another suffered nonfatal heart attacks. Even after taking age, gender, smoking, diabetes, cholesterol, obesity, blood pressure, dietary factors other than fish, and other risk factors into account, the people who ate tuna and other baked or broiled fish enjoyed protection, but those who ate fish sandwiches or fried fish did not.

Most of the protection came from a reduced risk of sudden death due to arrhythmias. Were the people who ate fried fish or fish sandwiches not protected because of the frying or because of the specific fish used? They had low omega-3 blood levels because they ate pollock and cod, both of which are low in omega-3s.

Balancing the scales The study supports the American Heart Association's advice: Eat fish, particularly fatty fish, at least two times a week. But it doesn't address concerns about seafood safety. Enormous volumes of water pass through the gills of all fish.

Chemical pollution can be absorbed from the water, then stored in the fish's internal organs and fat. As big fish eat little fish, they absorb additional chemicals — and when you eat fish, you eat the chemicals too.

The major concerns are methyl mercury and polychlorinated biphenyls PCBs.

Everyday Eating Tips	Although eating healthy can be fairly simple, the rise in popular "diets" and dieting trends has caused confusion.
Browse by Topic	Additional information Article last reviewed by Tue 26 June All references are available in the References tab.

Mercury can damage the brain and nervous system in developing children, but it's much less worrisome for adults. To reduce the risk of ingesting mercury, the Environmental Protection Agency EPA and the FDA recommend that young children and women who are pregnant or nursing avoid swordfish and other high-mercury species, such as king mackerel, shark, and tilefish.

They should also limit their total fish consumption to 12 ounces a week. Canned tuna and fish oil capsules pose less concern. The EPA also cautions against eating freshwater fish from lakes and rivers that are under fishing advisories because of industrial pollution.

Sadly, that puts about a third of our lakes and a fourth of our rivers off-limits. Farmed fish have little mercury, but they may have PCBs; removing the skin and fat before cooking can help.

PCBs, dioxin, and other organochlorine contaminants enter water from industrial pollution. Large doses of PCBs cause liver cancer in rats. The EPA banned PCBs incalling them a "probable human carcinogen," but these durable chemicals have lingered in contaminated water and soil for more than 25 years.

A report in the prestigious journal Science raised alarm about PCBs in salmon. Still, the EPA recommends limiting your consumption of farmed salmon from high-PCB regions to about 8 ounces a month and limiting various types of wild salmon to 32—64 ounces a month. However, eating fish can produce a net gain for health, especially for middle-aged and older men.

And new research confirms that fatty fish really are best. Fish, after all, never die from heart attacks.In addition, people who eat fish tend to consume less meat and cheese, and they may complement their fish with other healthful foods like vegetables and brown rice.

To . Reflect, Replace, Reinforce: A process for improving your eating habits Create a list of your eating habits. Keeping a food diary for a few days, in which you write down everything you eat and the time of day you ate it, will help you uncover your habits.

Eat dessert, but only a sliver, for example. Keep track. Write down everything you eat. If you put it in writing, you're less tempted to overeat. Eat smaller portions of high-calorie dishes. Autism After 16 is dedicated to providing information and analysis of adult autism issues, with the emphasis on analysis.

Anyone can Google “autism + adults” and discover a vast array of programs, documents, and products. How to Plan Meals for Healthful Eating. The Academy of Nutrition and Dietetics provides information about food, health & fitness for kids, parents, men, women & seniors [Read More»].

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Browse Whole Living's 50 Simple Health Tips collection. Also get diet & weight loss advice, answers to medical questions, and learn about tips for better sleep at leslutinsduphoenix.com Besides reducing sodium and taking other heart-healthy steps, eat potassium-packed picks such as bananas, cantaloupe, and oranges.

A meta-analysis showed.