Foods rich in vitamins, minerals, antioxidants, fiber and healthy fats are vital in the prevention and management of several chronic conditions such as high cholesterol, cancer, heart disease and hypertension. With some planning and preparation, you can incorporate several healthy foods in your daily diet and enjoy the immense benefits they offer.Fatty Fish
Fatty fish such as salmon, mackerel, sardines, albacore tuna and halibut contain heart-healthy omega-3 fatty acids. These healthy fats can lower the risk of heart disease, stroke, high blood pressure and blood clots in healthy people as well as those who have a history of heart disease. To maximize the health benefits from fish, use cooking methods such as steaming, baking or grilling and avoid adding additional unhealthy fats during the cooking process.
Nuts and Seeds
Polyunsaturated fatty acids are healthy fats that improve the health of blood vessels and lower the risk of blood cholesterol. Walnuts are rich in polyunsaturated fatty acids, and consuming a handful every day is beneficial to heart health. Other nuts such as peanuts, almonds, pecans and pistachios are also good choices, provided they are free of added salt or sweet coatings. Seeds, such as sunflower seeds and flaxseed, are also good sources of fiber, protein and healthy fats. Because nuts and seeds are high in calorie content, avoid eating more than a handful on a daily basis.
Healthy Oils
Oils that are low in saturated fat and cholesterol are the healthiest. Good choices include canola oil, sunflower oil, sesame oil, olive oil and corn oil. Olive oil is rich in antioxidants and healthy fats, which can lower harmful LDL cholesterol levels. The Food and Drug Administration recommends a daily intake of 2 tbsp. of olive oil, which you can use in salad dressing, during cooking or as a substitute for unhealthy fats such as butter. Extra-virgin olive oil provides even more potent health benefits because it is higher in antioxidants than other varieties that undergo more processing.
Berries and Other Fruits
Blueberries are delicious to eat and they are rich sources of antioxidants known as proanthocyanidins, which can slow down or prevent the development of cardiovascular disease and cancer. Other berries, such as strawberries and raspberries, also offer similar health benefits and you can enjoy them whole, in a smoothie or as a topping over cereal. Peaches, oranges, bananas and apples are also high in minerals, vitamins and fiber content, all of which contribute to good health.
Vegetables
Some of the healthiest vegetables include broccoli, carrots, spinach, tomatoes and cauliflower. Broccoli is a powerhouse vegetable because it is rich in several nutrients, such as calcium, Vitamin C and folic acid. It is also a good source of fiber and antioxidants. Broccoli contains phytonutrients that fight disease and lower the risk of many cancers. Tomatoes are the richest sources of lycopene, which is an anti-cancer agent.
Oats and Whole-Grain Breads
Whole-grain breads are higher in nutrients and fiber than white bread. Oats are rich in soluble fiber and protein. Oatmeal and oat bran are good choices for cereal, and you can add bananas or berries to increase the nutrition and fiber content in your meal. Soluble fiber lowers cholesterol levels by slowing its absorption into the blood.
References
Read more:STEPHEN HARRIS | Herbalife Independent Distributor | Home
No comments:
Post a Comment