Friday, October 21, 2011

What is a calorie?

What is a calorie?
When talking about a calorie in food, it is a measure of the energy that the food supplies to your body. When talking about burning calories during physical activity, a calorie is a measure of the energy used by your body. To maintain the same body weight, the number of food calories you eat during the day should be about the same as the number of calories your body uses.
The number of calories you should eat each day depends on your age, sex, body size, how physically active you are, and other conditions. For instance, a woman between the ages of 31 and 50 who is of normal weight and moderately active should eat about 2,000 calories each day.

I’ve heard that eating fish is good for my heart. Why is
that?
Fish and shellfish contain a type of fat called omega-3 fatty acids. Research suggests that eating omega-3 fatty acids lowers your chances of dying from heart disease. Fish that naturally contain more oil (such as salmon, trout, herring, mackerel, anchovies, and sardines) have more omega-3 fatty acids than lean fish (such as cod, haddock, and catfish). Be careful, though, about eating too much shellfish. Shrimp is a type of shellfish that has a lot of cholesterol.
You can also get omega-3 fatty acids from plant sources, such as
the following:
• Canola oil
• Soybean oil
• Walnuts
• Ground flaxseed (linseed) and flaxseed oil
Is drinking alcohol bad for my heart?
Drinking too much alcohol can, over time, damage your heart and raise your blood pressure. If you drink alcohol, you should do so moderately. For women, moderate drinking means one drink per day. For men, it means two drinks per day. One drink counts as:
• 5 ounces of wine;
• 12 ounces of beer; or
• 1.5 ounces of 80-proof hard liquor.
Research suggests that moderate drinkers are less likely to develop heart disease than people who don’t drink any alcohol or who drink too much. Red wine drinkers in particular seem to be protected to some degree against heart disease. Red wine contains flavonoids, which are thought to prevent plaque buildup. Flavonoids also are found in the following:
• Red grapes
• Berries
• Apples
• Broccoli
On the other hand, drinking more than one drink per day increases the risks of certain cancers, including breast cancer. And if you are pregnant, could become pregnant, or have another health condition that could make alcohol use harmful, you should not drink.
With the help of your doctor, decide whether moderate drinking to lower heart attack risk outweighs the possible increased risk of breast cancer or other medical problems.
I need help working out an eating plan that’s right for me.
Who can I ask for help?
You may want to talk with a registered dietitian. A dietitian is a nutrition expert who can give you advice about what foods to eat and how much of each type. Ask your doctor to recommend a dietitian. You also can contact the American Dietetic Association.
Besides eating healthy foods, what else can I do to keep my heart healthy?
To reduce your risk of heart disease, try the following:
• Quit smoking—talk with your doctor or nurse if you need help quitting.
• Get at least 2 hours and 30 minutes of moderate aerobic physical activity each week. For more information on physical activity, see the Fitness and Nutrition section of womenshealth.gov.
• Lose weight if you are overweight, and keep a healthy weight.
• Get your blood pressure, cholesterol, and blood sugar levels checked regularly.

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