HIGH CHOLESTEROL should not get in the way of enjoying your Sunday roast at the end of a long week. All you need to do is follow these six tips to make your Sunday dinner cholesterol-friendly – and you can even have a glass of wine!
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DIET plays a huge role in managing type 1 and type 2 diabetes, so it’s important to know which foods increase your blood sugar levels. Here are the five foods to avoid if you have diabetes.
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Arthritis is extremely common, affected more than 10 million people in the UK alone. If you’ve been diagnosed with arthritis, you could lower your chances of joint pain by adding more fruit to your breakfast routine.
Osteoarthritis is the most common type of arthritis in the UK.
It’s caused by the smooth cartilage lining the joints becoming gradually more and more worn down.
There are treatments available to relieve your joint pain if you have arthritis.
However, simply adding more fruit to your diet could help to protect against symptoms too.
READ MORE: Arthritis diet: The cheap snack shown to reduce inflammation symptoms
Watermelon has been claimed to reduce the inflammatory marker CRP, it added, just like strawberries.
It also contains the carotenoid beta-cryptoxanthin, which specifically reduces the chances of rheumatoid arthritis.
“Watermelon is also ninety-two percent water, which makes it great for hydration and weight management,” it said.
“One cup of watermelon has about 40 calories – plus about a third of your recommended daily allowance of vitamins A and C.”
Arthritis patients could benefit from eating grapes, because they’re rich in antioxidants and polyphenols.
They contain bioactive compounds that work in a similar way to common arthritis medications.
“Both white and darker-coloured varieties of grapes are a great source of beneficial antioxidants and other polyphenols.
“Researchers are studying its potential for improving symptoms of osteoarthritis, as well as for other chronic diseases linked to ageing.”
Even if you add more fruit to your diet, you shouldn’t forget to manage your arthritis symptoms in other ways, too.
Make sure to do plenty of exercise, and try to maintain a healthy weight.
Physiotherapy and painkillers could also help to relieve some of your arthritis symptoms.
Speak to a doctor if your symptoms get worse unexpectedly, or if you’re worried that you might have arthritis.
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Despite its name, the boiled egg diet does not consist of eating exclusively eggs. However, it claims consuming three hard-boiled eggs a day can promote weight loss. The diet recommends at least two eggs for breakfast and eggs for lunch or dinner. Lean proteins such as skinless white meat and fish are also allowed after breakfast, as well as non-starchy vegetables including celery and onions. However, fruit should be limited and only small amounts of fat from foods such as mayonnaise are allowed.
Exercising on the diet is not compulsory, but is encouraged.
Speaking about the fad to Women’s Health, Erin Palinski-Wade, RDN said: “This is a version of a low-calorie, low carb diet that will promote weight loss.
“But [it] will not be sustainable long-term and does not provide your body with balanced nutrition.”
The NHS describes eggs as a nutritious source of protein, as well as Vitamin D,A,B12, B2, folate and iodine.
Despite its benefits, yolks are high in cholesterol, and the boiled egg diet promotes eating more than some bodies recommended.
Having too much cholesterol in your body can block your blood vessels and increase your likeliness of developing heart problems or having a stroke.
Heart UK – the cholesterol charity – says eating “three to four eggs a week should be fine”.
However, the Heart Foundation warns those at high risk of heart disease should eat no more than three eggs per week.
The Heart Foundation explained: “Dietary cholesterol [i.e. eggs] has little impact on blood cholesterol levels within the context of a diet lower in saturated fat.
“However, dietary cholesterol and saturated fat act synergistically.
“Intakes of dietary cholesterol higher than 300mg/day were a more important determinant of total and LDL cholesterol when saturated fats accounted for more than 15 per cent of total energy intake.”
Both organisations say it is “more important” to limit the amount of saturated fat consumed, rather than the number of eggs.
This is why the NHS promotes eating eggs as “part of a healthy, balanced diet” but recommends cooking them without salt or fat – as frying eggs can increase their fat content by around 50 percent.
It therefore recommends boiling or poaching eggs and not adding salt – or scrambling them without butter and replacing cream with low-fat milk.
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Arthritis refers to more than 100 conditions characterised by swelling and tenderness of one or more of your joints. The symptoms can be highly debilitating; making even simple tasks hard to perform. Although there is no cure for arthritis, modifying aspects of your lifestyle can curb some of the more severe symptoms.
CRP, also known as C-reactive protein, is a marker of systemic inflammation in rheumatoid arthritis, a common form of inflammatory arthritis.
“Watermelon is also 92 percent water, which makes it great for hydration and weight management,” notes the AF.
Maintaining a healthy weight is crucial to keeping a host of health problems at bay but it also provides direct benefits for arthritis.
The NHS explains: “If you’re overweight, losing weight can really help you cope with arthritis.
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“Too much weight places excess pressure on the joints in your hips, knees, ankles and feet, leading to increased pain and mobility problems.”
In addition to moderating your diet, exercising regularly can help to reduce the impact of arthritis.
Exercise may seem off-putting, but staying as active as possible can reduce your pain and the symptoms of your condition.
According to the health body Versus Arthritis (VA), as well as reducing your pain, exercise can:
“It’s important to start off slowly and gradually build up, as if you start too fast you might find the activity painful and be put off,” advises the VA.
To build up your activity, the health body says to gradually increase the following:
“If you have any concerns or worries, a healthcare professional, personal trainer or fitness instructor may be able to help,” it adds.
The symptoms of arthritis you experience will vary depending on the type you have.
Although, as the NHS points out, common symptoms include:
The AF explains: “When pain doesn’t subside on its own after a day or two, interferes with everyday activities or steadily gets worse, it is time to see a doctor.”
It adds: “To determine if joint pain and other symptoms are caused by arthritis or a related condition, your doctor will gather information.”
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But, it’s still unclear whether rheumatoid arthritis patients would benefit from turmeric in a similar way to osteoarthritis patients.
You should always speak to a doctor before deciding to add more turmeric to your diet – and it should never be used as a replacement for prescribed medication.
However, if you’re tempted to give it a go, you could add ground turmeric to your diet, or even consider drinking turmeric tea.
Shop-bought tea is often a better choice than simply adding a pinch of turmeric to your dinner, because it can be specifically designed to have a higher concentration of curcumin.
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Adele, full name Adele Adkins, has notably slimmed down in the last couple of years. The results of her healthy weight loss transformation could be seen in the latest post on her Instagram page.
One said: “You are glowing!”
Another added: “You look so good” while a third stated: “You are beautiful!”
This is not the first time Adele has attracted attention with her looks.
The mother-of-one has clearly changed her lifestyle in recent years and reportedly shed around seven stone.
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Adele joked about her transformation during an appearance on Saturday Night Live last year.
She said: “I know I look really, really different since you last saw me.
“But actually, because of all the Covid restrictions… I had to travel light and I could only bring half of me. And this is the half I chose.”
Apart from her comments on the late night sketch show, she has given very little away on how she slimmed down.
However, Camila Goodis, a personal trainer who worked with the singer, stated Adele would take part in Pilates.
Pilates is a form of low-impact exercise which helps strengthen muscles and improve flexibility.
As well exercising regularly, Camila commented Adele’s results were “90 percent from diet”.
Some reports claim the 33-year-old followed the Sirt Food diet plan.
This is characterised by a list of approved foods and begins with a rigorous phase of drinking green juice and limiting calories.
Camila said: “The first week is intense, green juices and only 1,000 calories. She doesn’t look too thin – she looks amazing.”
Speaking to Express.co.uk, Daniel speculated Adele may have followed an intermittent fasting plan.
This involves eating all foods within a small time frame and fasting for the remaining hours of the day.
He claimed: “Based on the dramatic change it would seem an intermittent fasting diet along with an increase in exercise – possibly pilates or yoga – would have been the most likely plan followed by Adele.
“To assist her, she may have also used insights from a DNA test to reveal any dietary deficiencies or underlying health issues, perhaps around gut health and to understand what type of exercise and foods would work best for her, based on her genetics.”
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Rheumatoid arthritis is an autoimmune condition, which means it’s caused by the immune system attacking healthy body tissue. In the case of rheumatoid arthritis, your immune system mistakenly sends antibodies to the lining of your joints, where they attack the tissue surrounding the joint. Taking steps to reduce inflammation can help to alleviate the painful joint symptoms.
Diet can either exacerbate or alleviate rheumatoid arthritis, depending on the types of food and drink you consume.
This is because certain items contain inflammatory properties while others boast anti-inflammatory properties.
Reports have found nightshade vegetables, such as aubergines, tomatoes and peppers, may fall into the former camp.
“Many people with inflammatory types of arthritis such as rheumatoid arthritis (RA) do report a worsening of symptoms such as joint pain and swelling after consuming nightshades,” says the Arthritis Foundation (AF).
READ MORE: Arthritis warning: Fruit juices can trigger painful and inflamed joints
Nonetheless, keeping a food diary that tracks how you feel when you eat certain foods – including nightshades – can help you get down to the bottom of what is causing your symptoms, noted Dennis C. Ang, MD, MS, an associate professor of internal medicine-rheumatology and immunology at Wake Forest Baptist Medical Center in Winston-Salem, NC, in an interview with the AF.
“Unfortunately, diet and supplements can’t treat or cure your arthritis, however, symptoms may be eased or exacerbated as a result of changing what you eat,” said Holland & Barrett nutritionist, Emily Rollason.
“A diet that allows you to keep your weight within a healthy range could be helpful to your arthritis as well as your wellness as a whole.”
Although there’s no single single diet for arthritis, research has uncovered that some foods could be helpful in managing symptoms.
“Look at eating a whole diet, high in plant-based foods, including spices such as ginger and turmeric and containing one to two portions of oily fish per week,” Rollason suggested.
Many of the above components are naturally found in a Mediterranean-style diet.
In general, a Mediterranean-style diet is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.
It usually includes a low intake of meat and dairy foods.
Exercise also plays an integral role in reducing the symptoms of rheumatoid arthritis.
If your arthritis is painful, you may not feel like exercising. However, being active can help reduce and prevent pain, notes the NHS.
Regular exercise can also:
“As long as you do the right type and level of exercise for your condition, your arthritis won’t get any worse,” adds the NHS.
Author: Adam Chapman
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Arthritis can cause a range of painful symptoms, from joint pain to inflammation. Medication, physiotherapy and surgery can be offered as treatment. But some experts recommend lifestyle changes, such as diet changes.
Out of the 177 people who reported experiencing general aches and pains, including joint pain, 88 percent reported an improvement having removed their ‘trigger’ foods.
These foods were defined as showing a positive IgG reaction to antibodies in the blood.
Overall in the study, 76 percent of people who rigorously followed the recommended diet reported a benefit, 68 percent of which experienced this after three weeks.
Studies show regularly eating omega-3 acids, like eggs, can reduce inflammation.
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But the results are very different if you have an egg intolerance or sensitivity.
Yorktest conducted a study that showed those with an autoimmune disorder, such as rheumatoid arthritis, display a much greater reaction to particular foods than those with healthy autoimmune systems.
Egg allergy is common in children under five. Many children grow out of it, but a small group of children can start severely allergic to eggs throughout life.
Symptoms of a food allergy are listed by the NHS as:
Studies show eating fish or taking fish oil supplements of 600 to 1,000mg positively impacts joint health, reducing stiffness and swelling.
Fruits are packed with antioxidants, vitamins and anti-inflammatory anthocyanins. Certain fruits, such as cherries and blueberries keep joints healthy and can help prevent inflammatory arthritis flare ups.
Scientists have found those who regularly eat garlic, leeks or onions are less likely to get osteoarthritis as they get older.
Other foods recommended are:
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Diabetes is a serious medical condition that causes blood sugar levels to become too high. If you already have diabetes, you could benefit from adding more berries to your diet, according to This Morning‘s Dr Sara.
Diabetes is a common medical condition that’s been diagnosed in about five million people across the UK.
Type 2 diabetes is by far the most common, and it’s caused by the body not producing enough of the hormone insulin, or the body not reacting to insulin.
Without enough insulin, the body struggles to convert sugar in the blood into useable energy.
Diabetes patients might have to make some diet or lifestyle changes to maintain normal blood sugar levels.
READ MORE: Diabetes type 2 symptoms: Three signs of blood sugar damage in feet
Dr Sara told Express Health: “Think about the types of fruit you’re eating and the volumes of fruit, because purely just knocking back the fruit without the vegetables aspect of things could certainly increase your sugar levels.
“I would usually recommend berries as a good fruit when it comes to blood sugar levels, because they don’t contain huge amounts of sugar.
“You can have a nice handful of them – so like a little fistful – and that would be an appropriate amount to have without worrying too much about your sugar intake.”
Patients should also consider eating more wholegrains, she added.
Wholegrains contain carbohydrates that take longer to break down.
That subsequently means it takes longer for the carbs to turn into sugars, which is ideal for diabetics.
Processed foods, meanwhile, have sugars already broken down.
When these enter the body, it means the sugar goes straight into the blood, causing rapid blood sugar spikes.
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