Harmonia Health

Archive for March, 2010

Here are your best foods for eating well. These 10 health foods are some of the healthiest because they are a good or excellent source of fiber, vitamins, minerals and other nutrients; are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene; may help to reduce the risk of heart disease and other health conditions ; are low in calorie density, meaning you get a larger portion size with a fewer number of calories and they are readily available too.

Almonds

These tear-shaped nuts are packed with nutrients — fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut — 75 milligrams (mg) in one serving (about 23 almonds). Also, one serving of almonds provides half of your body’s Recommended Dietary Allowance (RDA) of vitamin E. Like all nuts, almonds provide one of the best plant sources of protein. And they’re good for your heart. Most of the fat in almonds is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.

Apples

Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C — an antioxidant that protects your body’s cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.

Blueberries

Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging. Blueberries are also a low-calorie source of fiber and vitamin C — 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Broccoli

Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients — a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C — antioxidants that protect your body’s cells from damage.

Red beans

Red beans — including small red beans and dark red kidney beans — are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They’re also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.

Salmon

Salmon is an excellent source of omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke. In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

Spinach

Spinach is high in vitamins A and C and folate. It’s also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

sweet potatoes

The deep orange-yellow color of sweet potatoes tells you that they’re high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they’re fat-free and relatively low in calories — one small sweet potato has just 54 calories.

vegetable juice

Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat Germ

At the center of a grain of wheat is the wheat germ — the part of the seed that’s responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.

High blood cholesterol leads to various health complications which can even take a fatal turn. The above fact is now known to almost all health conscious people. Medical researchers attribute the increase in number of people suffering from high blood cholesterol to our unhealthy diet and lifestyle. Our diet has a huge impact on our health, so it has become increasingly important to watch out the food that we eat.

There is a plethora of medications and diets available in the market for lowering the level of blood cholesterol. Medications to lower the blood cholesterol are the last resort and it has been observed that a small dietary change can do a world of good in lowering the level of blood cholesterol. So now we are going to have a look at the simple dietary changes that can lower the level of blood cholesterol.

The dietary changes that you need to bring are as follows:

a) Avoid foods that have a high fat content: Dietary fat includes both saturated and unsaturated fats. Both of these fats make up the total fat intake. So, the aim of your diet should be to reduce the total fat intake. This will help you in eating lesser saturated fat which is very harmful for the body (Saturated fats helps in increasing the blood cholesterol level). The lesser consumption of fat also helps in reducing your body weight which thus cutting the risks associated with being overweight. Do not eat animal fats like butter, whole milk, cheese etc as they are the sources of saturated fats. Try to consume lean meat portions by shredding extra fat that sticks to the body of the meat. Avoid oils that are manufactured though hydrogenation’ for e.g. coconut oil and cocoa butter. These oils contain trans fats which in turn raises the blood cholesterol level. Avoid the foods like candies, pastries, coffee creamers because they contain the above vegetable oils.

b) Eat foods that contain unsaturated fats: Use the oils manufactured from the seeds sesame, safflower, sunflower, cottonseed, and soybean as they contain high amount of polyunsaturated fat which helps in lowering the cholesterol content of the blood. Include fish in your diet as they are high in polyunsaturated fats and does a lot of good to your body. Canola oil and Olive oil can also be used for salad dressing and cooking as they contain polyunsaturated fat.

c) Consume less high cholesterol foods: Consume foods that have less cholesterol content. Though dietary cholesterol is different from saturated fats but they are also responsible for increasing the level of blood cholesterol. Foods that are high in cholesterol are poultry, shellfish and fat laced meat portions from the organs like kidney, liver and brain. Substitute the former with green vegetables, fruits, nuts, cereals and seeds do not contain cholesterol.

d) Eat foods that have are lo in GI: foods like Pasta, whole wheat bread, peas, vegetables are rich sources of starch and fiber. They are low in GI count and helps in reducing the body fat which in turn can pull down the cholesterol levels of the body.

If you make these simple changes in your diet then you can easily lower the level of your blood cholesterol and keep away dreaded heart diseases.