Diet, the best of the week from 9 to 15 November

Dieta, le migliori della settimana dal 9 al 15 novembre

Expert advice for weight loss, heart protection, and prevention of diseases such as diabetes

Losing weight and staying in shape are not unattainable goals if you follow a correct diet: eating well is the first step to lose weight and, above all, protect our health. Furthermore, with the arrival of the cold season, paying attention to what you bring to the table is very important.

A good hot meal is undoubtedly the best choice when temperatures start to drop. To fill up with essential nutrients for the proper functioning of our body, tomato soup is really ideal: rich in antioxidants, it protects against the risk of the onset of many diseases and slows down cellular aging. In particular, this food contains important quantities of lycopene, a powerful antioxidant studied for its many properties.

Among others, its antitumor action stands out. A study published in the Asian Pacific Journal of Cancer Prevention highlighted the role of lycopene in inducing apoptosis, or the death of cancer cells. Researchers have so far discovered a correlation between a high intake of this substance and a decrease in the risk of developing some forms of cancer – prostate and breast cancer.

Diet plays a fundamental role in reducing the risk of type 2 diabetes, as well as in keeping the progress of the disease under control. The longevity diet, promoted by the Valter Longo Onlus Foundation, is based on some principles aimed precisely at reducing the glycemic load and counteracting insulin resistance.

The guidelines promulgated by Professor Valter Longo, an internationally renowned biogerontologist, provide for the adoption of a predominantly vegetable diet, combined with a moderate consumption of fish (about 2/3 times a week). Foods rich in hydrogenated fats and sugars should be avoided, preferring seasonal vegetables, nuts and red fruits. In addition, it is advisable to eat meals within 12 hours, remaining fasting for the remaining period.

Speaking of fasting, this is the basis of one of the diets that are most meeting the favor of those who want to lose weight without giving up the pleasures of the table. We are talking about the alternate-day fasting diet, which includes one day with reduced caloric intake (usually 500 calories) and the following day without food restrictions. There are many benefits of a diet of this type.

Scientists have demonstrated its protective effects on the heart and brain: fasting stimulates autophagy, the process that leads to the destruction of old cells. Cell renewal is linked to the prevention of heart disease and neurodegenerative diseases, as evidenced by a study published in Autophagy.

Another risk factor for cardiovascular problems is chronic inflammation. Even in this case, we can protect ourselves thanks to nutrition: a review published in the Journal of the American College of Cardiology considered over 210,000 subjects, and it was found that the consumption of pro-inflammatory foods increases the risk of developing heart disease.

We must therefore pay attention to foods rich in fats such as cheeses, refined cereals, refined meats and sugary drinks. For a perfect anti-inflammatory diet, go ahead instead for fruits and vegetables, whole grains and low-fat foods, which bring many benefits to the body.

Have you ever heard of sumac? It is a spice also known as Sicilian sumac, rich in fatty acids that protect heart health. In particular, it contains excellent amounts of oleic acid, which prevents the onset of diseases such as stroke and heart attack, and linoleic acid, which has cholesterol-lowering effects.

Heart problems, as well as those related to cognitive functions, undergo an increase in people who are in the over 50 age group. For this reason it is important to adopt a correct diet: there are several diets that can help us stay healthy and lose a few pounds (changes in body weight occur frequently due to menopause).

Category: Welfare
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