While you spend your summer putting in hard work at the gym to earn that beach body, don’t ignore about the little things that can make huge differences in your fitness results. Switch to these healthier food options and watch those abs pop under the summer sun.

#1: Walnuts Vs Cashew Nuts

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Walnuts are called brain food as it is rich in its omega 3 fatty acids as well as its anti-oxidant property which in turn serves as an anti-aging and anti-inflammatory agent, against Cashews, which though are rich in heart-healthy monounsaturated fat; but even nutritious fats contain more than double the calories of carbohydrates or protein.

Consuming a large amount of cashews can and will lead to weight gain, increasing the circumference of your waist as well.

Walnuts also lower your bad cholesterol i.e. LDL cholesterol levels as well as reduces the blood pressure levels in the body compared to Cashews, which should be avoided especially by individuals with elevated levels of blood pressure, because of the high levels of sodium in it. Excess sodium is bound to increase your blood pressure levels. This could possibly increase the risk of cardiovascular disease.

Walnuts on the other hand due to their presence of omega 3 fatty acids are stabilizers of blood pressure levels in the body thereby reducing the incidences of stroke. They also reduce the chances of chronic degenerative diseases. Walnuts also increase blood insulin levels and are great for those with type II diabetes.

#2: Olive Oil Vs Coconut Oil

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Olive oil is a very high energy food. The nutrients present in it serve as antioxidants and anti-inflammatory nutrients. Olive is rich in its monounsaturated fats that provide higher energy levels while protecting against cardiovascular problems.

Although Coconut oil may possess health benefits, consuming large quantities may damage your health. It is rich in its saturated fat content which significantly worsen bad cholesterol levels i.e. LDL cholesterol levels. There is also a common link seen between high cholesterol levels and heart disease and on consumption of a diet rich in coconut oil.

Addition of Olive oil to your diet (about 1tablespoon) has 11 grams of monounsaturated fats and 1gram of polyunsaturated fats (healthy fats). But 1 tablespoon of Coconut oil has 13 grams of saturated fats (60-81%of your daily limit) which is unhealthy. A healthy amount of black olives is very rich in fiber. This promotes digestive tract health.

#3: Whole Milk vs Low Fat/Skimmed Milk

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Low fat milk, refers to the type of milk, in which the fat content has been reduced by removing the top layer of cream from it which contains either 2% or 1% milk fat v/s   Regular milk or whole milkwhich contains 3.5% milk fat. Low fat milk is thinner than regular milk and its taste is not as rich.

Milk which contains less than 0.5% milk fat, is referred to as skim milk or non-fat milk. Whole milk is high in saturated fat content as compared to low fat and skimmed milk. For individuals who need to lose weight, skim milk is a healthy option as it contains a negligible amount of fat.

The high levels of saturated fat content poses health risks such as diabetes, cholesterol problems leading to heart disease, and cancer. Individuals low on Calcium or Vitamin D levels should increase intake of low fat milk.

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