EFAs include the omega-3 and omega-6 fatty acids. Most people get an imbalance of these two by consuming too small an amount of omega-3 fats, which have anti-inflammatory properties, and relatively too large an amount of omega-6 fats, which tend to promote inflammation when out of balance.15 To get more omega-3s, eat more fish, including salmon, tuna, sardines, anchovies, mackerel, rainbow trout, and herring. Omega-6s are contained in common vegetable oils, like sunflower, safflower, and corn oils. Try to reduce your intake of these.
Olive oil is one of the best oils to cook with. You can also cook with high-oleic sunflower oil, avocado, canola, macadamia, or any oil that is high in mono-unsaturated fatty acids.View Full Article
Comment by: Anthony B.
(Salt Lake City, UT)
Thu., Oct. 18, 2012 at 7:50 pm EDT
Hello Mr. Vergel,
Thank you for this great article. I wondered in the "Healthy Eating Shopping List" under the Dairy section, can you suggest another kind of milk other than low fat? I usually drink whole milk, and I don't usually like the taste of the lower kind - 2% etc. Can I substitute this with perhaps soy milk? or another kind of milk?
Thanks again for the great article.
Comment by: Peter
Fri., Mar. 2, 2012 at 12:40 am EST
Great tips - this pretty much represents my own diet, right down to the almond butter sandwich at night! I did want to note that if one is taking a fiber supplement, precautions regarding timing of the supplement must be observed. Basically one should not take a fiber supplement within a few hours (before or after) of taking medications, because it can interfere with absorption. The labels on most fiber supplements have information regarding timing.
Comment by: Ellen Levine
Fri., Feb. 24, 2012 at 12:14 pm EST
Nelson - I am an RD working in HIV nutrition for many years. I find this article just right on. I like your well rounded and well researched approach, and your emphasis on using real foods in the diet, as well as lean meats and eggs, which many people are afraid to eat these days. I also love your emphasis on the vegetables, fruits. You are knowledgeable, and I plan to use this piece as a basis for some of the talks I give. Thanks.
Comment by: kim
Thu., Feb. 23, 2012 at 2:19 pm EST
Dairy and meat are NOT healthy for people, the animals that suffer horrendously or the planet. The number one cause of global warming is animal agriculture. Vegetarians and Vegans are much healthier if they follow a balanced diet of whole grains, unprocessed foods and dark, leafy, green vegetables. Research shows that vegetarians have less cancer and heart disease. Vegans only need to supplement vitamin B12. I have been living with hiv since 1988 and on antivirals since 1998. I have always followed a vegetarian or vegan diet with no loss in lean body mass, lipodystrophy or other physical issues. Please try to consider other sentient beings on this planet. The medication we rely on each day to survive has destroyed billions of precious lives already. Isn't it time to save a few lives in return. And, just think how you and the planet will be healthier for having merely changed your diet.
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