I’ve been reading about superfoods lately and thought I would post an article about them that some of you might find helpful.
Imagine foods that can lower your cholesterol and lower your risk of developing heart disease or cancer, while making you feel much happier!
It sounds too good to be true, but there is a wide array of superfoods you can find in your local stores every day.
“The effect diet can have on how you feel today and in the future is amazing, even healthy people can make some changes and the impact will be amazing.
I would say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, high blood pressure can all be affected.
– Elizabeth Somer (Author)
- Beans, blueberries, broccoli
- Oats, Oranges
- Salmon, soy, spinach
- Tea (green or black), tomatoes, turkey
1. Blueberries (antioxidant)
Blueberries are packed with antioxidants, potassium, and vitamin C and are often recommended by nutritionists.
They work as an anti-inflammatory and have been proven to lower the risk of developing heart disease and cancer!
Recommended serving size
The recommended serving is about ½ cup per day, whether frozen or fresh – it doesn’t matter.
A good tip is to choose blueberries with more color, as with other fruits and vegetables, the more color they have, the more antioxidants they contain.
“Inflammation is a key factor in all chronic diseases, so blueberries have many benefits” – Ann Kulze (MD)
2. Fish (Omega 3 – Improved memory, joint health, heart health)
You always hear about how good omega 3 fatty acids are for you these days.
Omega 3s have been shown to reduce the risk of developing heart disease, improve memory, help fight arthritis, and some studies show they can help improve depression.
Wild, cold-water fish like salmon, herring, sardines, and mackerel are the highest in omega 3s – remember to avoid farmed fish when possible.
Recommended serving size
Aim to eat about three servings of fish per week.
You can also find omega 3 in flax seeds, nuts and fortified eggs which also contain a high amount of monounsaturated fat which has been shown to lower cholesterol.
3. Soy (cholesterol)
Diets containing almonds, barley, oats, margarine, and of course soy fiber have been shown to lower cholesterol just as much as major prescribed cholesterol medications such as statins.
Soy products such as tofu, soy milk, and edamame will do – not products that contain soy powder.
Note: Please do not eat extra soy if your family has a history of breast cancer!
4. Fiber (cholesterol and weight loss)
Diets high in fiber not only help lower your cholesterol but also improve blood sugar levels and lose weight because they make you feel fuller for longer!
Fruits, vegetables, legumes, beans, and whole grains are all high in fiber – remember to try to avoid canned foods as they are high in sodium, fresh or frozen.
Products such as Metamucil or psyllium seed husks can also be used for additional fiber.
5. Tea (cholesterol, cancer and antioxidants)
Black tea and green tea both contain the same amount of antioxidants and are both a great choice – especially as a substitute for sugary sodas!
An added benefit of green tea which can make it more potent than black tea because it contains additional antioxidant ECGC.
Spanish and British researchers have shown that the antioxidant ECGC can inhibit the growth of cancer cells.
Another 2007 study found that Japanese men who drank green tea regularly had lower cholesterol levels than those who didn’t.
6. Calcium (strong bones, osteoporosis, and weight loss)
So we all grew up telling ourselves to drink our milk for strong bones, but calcium also has hidden bonuses.
Calcium prevents osteoporosis and has been shown to help with weight loss!
USDA Recommended Daily Intake of Calcium:
9 to 18 years old: 1,300 mg
19 to 50 years old: 1,000 mg
51 years and over: 1,200 mg
7. Dark chocolate (antioxidants, blood pressure)
Who thought eating chocolate could make you live longer?
Research has shown that high cocoa dark chocolate is very high in antioxidants and can help lower blood pressure.
The general advice is the darker the better!
Try to find a cocoa content of 60% or more, and the higher the cocoa content, the less fat and sugar the chocolate contains.