Hot Flashes Menopause Symptoms

Fat Intake, Cardiovascular Health and Menopause

by Michael Russell

Naturopathic medicine is useful not only for treating the acute discomforts of perimenopausal women, but also has a role to play in preventing fatal diseases caused by the lack of estrogen during menopause. After menopause, women are at significant risk of heart and blood vessel disease. Indeed, cardiovascular disease is on top of the list when talking about causes of death of women in Western societies, claiming twice as many lives every year as cancer. Although these diseases tend to attack women later than men, usually after menopause, this should not stop women from looking for ways to decrease their risk. Additionally, the survival rate of women who suffer heart attacks is lower than that of men, regardless of age. There are several nutritional strategies post menopausal women can use to decrease their risk of cardiovascular disease. These good nutritional habits will also reduce their risk of cancer and obesity.

Reducing the amount of fat in your diet will lower your risk of heart disease and cancer. Fats and oils are extremely high in calories and you take in excessive amounts of them, they slow down your metabolic rate, keeping you from losing weight and contributing to obesity. A high-fat diet can be eliminated simply by changing you eating habits and cooking techniques. A basic principle that will help you cut the amount of fat in your diet is to cut down on meat and dairy products in to increase the proportion of your diet that consists of grains, legumes, fruits and vegetables. Avoid frying foods and roasting or baking meats in their own fat. Broiling, boiling, steaming and dry-baking are better. The on exception to this rule is stir-frying, which can be done with a minimum of added oil in a non-stick, non-aluminum pan. When you must use oil, use small amounts of cold-pressed vegetable oils such as canola, olive, sunflower, or grapeseed oil and cook your food slowly, at low temperatures, to avoid having the oil become oxidized. Resist the temptation to add salt or use prepackaged sauces; instead, add flavor to your foods with vegetable extracts, tomato puree, herbs and spices.

When selecting a prepared food product such as breakfast cereal, take the time to read the product information on the packaging. You may be surprised to find that several popular brands have very high levels of fat, salt and sugar. Good low-fat alternatives to processed breakfast cereals are oatmeal and natural, unsweetened muesli, as well as barley and brown rice, which can be boiled and eaten as a hot cereal with the addition of little low-fat milk. You can also make a mixture of sunflower seeds, linseed and almonds. Grind them into a fine meal in a food processor or grinder. This is an excellent concentrated source of omega 6 essential fatty acids, fiber, natural plant estrogens, proteins, calcium, selenium, vitamin E, vitamin A and B vitamins. Keeping it fresh is important; store it in the refrigerator.

You do not have to be menopausal to make these dietary modifications to reduce cardiovascular risk, but all the more you should when you are at this crucial reproductive stage. Start making healthy choices and feel the benefits.

Michael Russell
Your Independent guide to href="http://menopause-treatments-guide.com/">Menopause

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