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Wow, very good thread. I like it. I'll save the information for future reference.
Top Ten Superfoods of All Time!
- Thread starter anthrax
- Start date
SubjectiveIllusion
New member
I did a quick search on Google and found a few lists. Some may be quite repetative though.
Here goes...
TOP 10 VEGETABLES
(Based on total vitamin, mineral, fiber content)
1. Sweet Potato
2. Spinach
3. Kale & Collard Greens(tie)
4. Carrots
5. Broccoli
6. Brussel Sprouts
7. Potato
8. Peas
9. Tomato
10. Artichoke
TOP 10 FRUITS
(Based on total vitamin, mineral, fiber content)
1. Papaya
2. Strawberries
3. Canteloupe
4. Tangerines
5. Mango
6. Apricots
7. Persimmons
8. Peaches
9. Watermelons
10. Pineapple
Smith's Nutritional Top Ten, in order, includes:
1. oats
2. soybeans
3. tomatoes
4. coldwater seafood, such as salmon or cod
5. flaxseed
6. garlic
7. hot peppers
8. sweet potatoes
9. grapes
10. cruciferous vegetables, such as broccoli, cabbage and Brussels sprouts.
1. Soy...25 g of protein per day, any type, full fat.
In the fall of 1999, the FDA approved soy protein as a food source that may reduce the risk of heart disease especially when combined with a diet low in saturated fat and cholesterol. Food with at least 6.25 grams of protein per serving can be listed as beneficial. Studies have shown that greater than 25 grams of soy per day can significantly lower cholesterol by as much as 9 % and the bad guy ( LDL) by 13%. There are a variety of soy foods available from soy burgers, tofu, soy nuts, soy enhanced cereals, soymilk, soy cheese and soy yogurt.
2. Oats, psyllium seed husks, ground flax seed, 2T/d. Add fiber to 25 grams/day.
The first food source labeled as beneficial to heart health was oat-soluble fiber. This was in a response to a petition in 1997 by the Quaker Oats Company requesting the FDA to recognize the effects of oats and fiber on lowering cholesterol. The fiber may help to inhibit the absorption of cholesterol and bile acids in the intestines. Flax seed is not only beneficial for fiber, but contains omega-3 fats that help to lower triglycerides. Flax seed also affects platelets by making them less “sticky”, similar to aspirin’s effect. Americans do not ingest enough fiber per day averaging between 7 to 12 grams. We need at least 25 grams per day. Besides helping to lower cholesterol, fiber delays the absorption of simple carbohydrates. This property is especially beneficial for diabetics. Fiber also makes for a healthier colon. Nutritional labels list the amount of fiber in each food serving.
3. Garlic.
This is the most often consumed herbal supplement in America. The studies on garlic (allium sativum) have been mixed. A review of 21 clinical studies suggested that from 800 to 900 mg/day of garlic extract could reduce total cholesterol as much as 9 to 12%. Other more recent research has produced less striking improvements. It would appear that garlic over-all might reduce cholesterol by a more realistic amount of 4%. One to two fresh garlic cloves (2 to 5 g) need to be ingested per day. This amount is equivalent to between 400 to 1,200 mg of dried garlic powder taken as a tablet or capsule. Remember, cooking garlic destroys the cardiovascular benefits. Due to the effect of garlic on bleeding time, supplements like garlic should not be taken unless under medical supervision
4. Grapes, Wine.
Grapes contain a variety of anti-oxidants. Think of them as micro-scrubbers for your arteries or rust proofing agents. These flavonoids have been shown to reduce the stickiness of platelets (aspirin like effect). The skins of the grapes are the best location of these beneficial phyto-substances. The darker the grape from red, purple to black, the more the anti-oxidants. Alcohol has had some mix reviews. It is a substance that is equivalent to a two edged blade with some benefits and other worrisome side effects of addiction and accidents. It appears that 4 oz of wine (one glass) maximum for women and two glasses of wine for men per day may be heart protective, but beyond those amounts the risk of breast cancer for women, liver disease, addiction, and motor vehicle accidents increase for everyone.
5. Fish, omega-3 fatty acids...salmon, tuna, mackerel, sardines.
Omega-3 fats are the beneficial fats and are found in abundance in marine mammals and cold-water fishes. Fish such as catfish, cod, flounder, shark and swordfish are low in these beneficial fats while salmon both Atlantic and Chinook, tuna (albacore and blue fin), mackerel (Atlantic and king) and lake trout are rich in these fats. Farm raised fish contain lower amounts of omega-3 fats. Be sure to ask your fish vendor. Omega-3 fats help to lower triglycerides, stabilize the heart rhythm and affect blood clotting by making platelets less “sticky” (aspirin-like effect). At least three servings per week of the rich omega-3 fish offer heart protection. Remember to not defeat the purpose of eating fish by deep fat frying or adding a rich cream sauce. Poaching, steaming, baking or grilling are the better healthier methods to prepare fish.
6. Fish oil...2,000 mg/d.
Substances in the body known as eicosanoids are essential for bodily functions including blood clotting, blood pressure regulation and inflammation. Conversion of some fats to eicosanoids is inefficient. The benefit of fish oil is the amount of special omega-3 fats known as EPA and DHA. These easily form eicosanoids that have an aspirin–like effect and help to drop triglycerides, blood pressure and protect against sudden death. The studies on fish oil are extensive. Fish oil as a supplement should only be taken on the advice of a physician. Side effects include a fishy breath odor or taste, bruising and increased risk of bleeding especially when taking a “blood thinner”.
7. Phytosterols and stanols.
These compounds naturally occur in vegetables, nuts, plants and trees. The sterols and stanols block the absorption of cholesterol ingested from animal flesh, up to 40% in some studies. The compounds remain in the gut virtually without side effects. In order to make them useable, these substances have been chemically esterified into margarine-like spreads, Benecol®/Take Control®. The margarine-like spread must be consumed twice a day for a total of 3.4 g. of esterified stanol/sterol. A serving size is approximately a tablespoon. Recent studies have demonstrated that these substances can lower cholesterol by an additional 17% even if an individual is already on a statin (cholesterol lowering medication) These plant stanols/sterols are available as a supplement, Cholesterol Success®, Twin Lab. Taken as directed with proper diet and exercise, the supplement can drop cholesterol up to 24%.
8. Tea.
Tea contains flavonoids that have antioxidant properties. Consider antioxidants as “rust inhibitors” for arteries. Green tea is made from steaming and drying tea leaves while black tea is produced from natural fermentation. Studies suggest that regular tea consumption up to 3 cups a day decreases the risk of cardiovascular disease and stroke. A recent study suggested that heart attack victims who consumed the most tea about 19 cups per week before a heart attack had a 44% reduction in death rate in follow-up three to four years later. Tea also blocks the constricting effect of fats on blood vessels after a fatty meal. Tea contains approximately 10 to 50 mg of caffeine/cup. Using a second brewing technique, 95% of the caffeine is washed out with the first steeping…a good way to still enjoy tea without buying decaffeinated tea.
9. Nuts...soynuts, walnuts, almonds, pecan.
1/4 cup per day has beneficial effects of lowering cholesterol, raising the good cholesterol (HDL) and helping to reduce triglycerides. These nuts are rich in omega-3 fats plus a good source of plant proteins. Remember calories add up quickly with nuts. Stay within the portion size (one-fourth of a cup) and watch the added salt. Best to get dry roasted nuts without salt.
10. Whole food.
Fruits, veggies, beans, legumes, and whole grains are the basis of the Mediterranean diet. These plant foods have more polyunsaturated fats and less saturated fat. Cooking fresh and from the garden should be the start of any healthy diet. Changing and/or reducing the calories from animal protein have a beneficial effect on the heart and kidney. Buy organic, but be careful. Organic is not always pesticide free. Contamination mistakes sometime happen. When in doubt about the origin, check with your grocer. As a consumer, you have a right to know where fresh produce has originated and the date picked.
1. Broccoli - lots of vitamin C, carotenoids*, and folic acid
2. Beans - Inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. 3. Choose garbanzo, pinto, black, Navy, kidney or lentils. Eat them as a side dish or snack, in a tortilla with salsa, or in a soup.
3. Cantaloupe - a quarter of this delicious melon supplies almost as much vitamin A and C as most people need in an entire day.
4. Fat-free (skim) or low-fat (1% but not 2%) milk - excellent source of calcium, vitamins and protein with little or no artery-clogging saturated fat and cholesterol. (Soy milk can have just as many nutrients- if the manufacturer adds them in)
5. Kellogg's brand All Bran Original or Post brand 100% Bran. - a half-cup serving of these cereals provides about one-third of the fiber you need for an entire day - to reduce the risk of constipation, diverticuloses, and heart disease.
6. Oranges - great tasting and rich in vitamin C, folic acid, and fiber.
7. Salmon - The omega-3 fats in fish, especially fatty fresh fish like salmon, swordfish, and rainbow trout, can help reduce the risk of sudden-death heart attacks.
8. Spinach, Kale, Collard Greens - load with vitamin C, carotenoids, fiber and calcium that your body can actually absorb.
9. Sweet Potatoes - a nutritional superstar - one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
10. 100% Whole-Grain Bread - It's higher in fiber and about a dozen vitamins and minerals than enriched while bread or "wheat" bread. Look for whole-grain crackers that have the word "whole" in the first ingredient on the nutrition label.
1. Tomatoes , rich in the red pigment lycopene, lowers the risk of prostate cancer by about 40 percent
2. Nuts lower LDL cholesterol levels and reduce the risk of cardiovascular disease
3. Soy, rich in isoflavones, helps maintain bone density and optimal cardiovascular function, and lowers the risk of heart disease and various cancers
4. Grapes , rich in various flavonoids, decrease the risk of blood clots and hence the risk of strokes
5. Broccoli , rich in isothiocyanates and indoles, lowers the risk of breast and colon cancer.
6. Oatmeal , rich in beta-glucans, lowers blood cholesterol levels and the risk of heart disease
7. Blueberries , rich in anthocyanin pigments, delay age-related declines in nerve and cognitive function, and help to fight urinary tract infections
8. Oranges protect against cancer and stroke with its 100-plus cancer-fighting phytochemicals
9. Cabbage protects against stroke and cancer due to its content of folic acid, potassium, and indoles
10. Flaxseed meal , with its rich content of lignans and omega-3 fat, inhibits breast cancer and possesses anti-inflammatory activity
1. Go red!!! Lycopene, a vitamin-like substance that makes tomatoes and watermelon red, has potent antioxidant qualities that help reduce some of the cellular damage that occurs to activated muscles during exercise. Lycopene has also been shown to reduce the risk for prostate cancer and cardiovascular disease—and other cancers, too, particularly breast and cervical cancer. The highest dose and best absorbed form of lycopene is found in processed tomato products, such as tomato sauce or tomato soup. So the eating of spaghetti and pizza should be encouraged in the name of good health. Extra sauce please!
2. Get into the swim of seafood! Seafood is high in protein and zinc. Zinc is important for immune function and also helps clear carbon dioxide out of our muscles to help enhance recovery from intense exercise. Cold-water fish, including salmon, herring, mackerel, and sardines, are also rich in omega-3 fatty acids which are effective in lowering risk for heart disease and may help boost fat burning. Most health professionals recommend at least 2-3 fish meals each to reap the benefits of seafood! If you don’t like seafood, omega-3 fatty acids can also be found in canola, flaxseed, and soybean oils, as well as walnuts.
3. Bring on the broccoli! Is a nagging cold compromising your performance? Rich in vitamin C, broccoli may help boost your immune system, helping to prevent unwanted illness during training. Broccoli is also an excellent source of calcium and potassium, which help to maintain strong bones and contribute to healthy connective tissue and cartilage. Put chopped broccoli on pizzas, in spaghetti sauces, in stir fries, and in salads to help maintain peak immune function during season.
4. Energize with asparagus. Asparagus is low in calories, contains no cholesterol or fat, and is an excellent source of thiamin, which aids in the conversion of glucose into energy and also helps synthesize and breakdown amino acids. Add a healthy ration of asparagus spears to your meal or snack as means to help boost performance
5. Soybeans (edamame). Rich in complex carbohydrates and protein, soybeans have been touted the perfect recovery food. Soy is the only complete plant source of protein, containing all the amino acids necessary for repairing and building muscle. In addition, soy contains disease-fighting phytochemicals and appetite-suppressing unsaturated fats. Soy can also be implemented in the diet in the form of tofu, textured soy protein, tempeh, soymilk, soy flour, soynut butter, and soynuts.
6. Sow your oats! Starting your day off with a bowl of oatmeal will help sustain your energy levels as well as maximize your glycogen stores for peak endurance performance. Oatmeal is also an excellent source of B-vitamins (for stress and energy production) and contains a significant amount of zinc for immune function. My favorite oatmeal concoction is as follows: Mix ½ cup old fashioned oats with ¼ cup natural granola. Add 1 handful of favorite fruit and 1 handful of almonds or walnuts. Pour over 1 cup of nonfat milk and cook mixture in microwave for 2-3 minutes.
7. Bone up on calcium. As a good source of both calcium and vitamin D, milk is most commonly marketed as a bone builder. Milk is also an excellent source of low-glycemic carbohydrates and is a complete protein source making it a great pre- or post-workout snack option. In addition, calcium is crucial for proper muscle function; cramping may incur with a deficiency. Blend low-fat milk with yogurt and fruit for a delicious, nutrient-rich smoothie.
8. Boost endurance with raw honey. A recent study performed at the University of Memphis Exercise and Sport Nutrition Laboratory showed that the blend of sugars found in raw honey can significantly increase an athlete’s average power and endurance. In its natural state, raw honey is an immediate source of energy, full of B-complex vitamins, amino acids, and enzymes. Add honey to toast, cereal, tea for added sweetness and a quick boost of energy.
9. Go nuts! Eaten raw, nuts are a great source of vitamin E. Adequate vitamin E helps with heart health and also helps reduce some of that damage that occurs to our muscles during exercise. Nuts are also filling and satisfying because of their healthy monounsaturated fat content. Try a little raw nut butter on a piece of whole wheat bread with a half of banana sliced up on top. It’s delicious.
10. The bold and the blue. A ½ cup and a mere 40 calories later, you get a hefty 2.5 grams of fiber as well as a significant amount of vitamin C, which is a potent antioxidant that keeps our immune system running at peak. Blueberries have the highest ORAC score (oxygen radical absorbance capacity) of any fresh fruit, which means they can destroy free radicals in the body before they cause damage to our healthy cells. In addition, the dye that makes blueberries “blue” have been shown to improve memory, balance, and coordination. So next time you are at the store, be bold and buy blue. Blueberries are a tasty addition to cereals, salads, and smoothies.
1. Water
Taking up 75 percent of one's weight, water is regarded as the wellspring of life. One will die without water after only three days, but a person can starve after not eating anything for a week.
2. Cauliflower
Cauliflower is rich in vitamin C, ¦Â-carotene, chromium, and anti-cancer elements. It can help improve the function of insulin, lower the blood sugar content and help avoid diabetes and obesity.
3. Green beans
Green beans have plenty of B vitamins, folic acid, copper, zinc, magnesium, potassium, fiber and protein. Eating two plates of green beans daily for a month can reportedly lower the blood cholesterol level by 27 percent.
4. Brown rice
Brown rice provides protein, fiber, minerals and zinc, making it nutritionally superior to white rice.
5. Garlic
Garlic has a lot of antioxidant elements. It reportedly has antibacterial and antivirus effects, and can help lower your cholesterol level and blood pressure.
6. Papaya
Papaya is one of the most nutritious fruits. It is rich in vitamin A and C.
7. Egg white
Egg white is rich in amino acid and almost has no cholesterol, making it a good protein source.
8. Chicken
Chicken is packed with iron, zinc and protein, and has little fat.
9. Beans
Beans are high in high-quality protein, have little saturated fatty acids and a lot of unsaturated fatty acids. They can reportedly help lower your cholesterol level and, because they also are high in fiber, are good for your digestive tract.
10. Sweet potatoes
Sweet potatoes are rich in vitamin A and C, calcium, magnesium and iron.
10. You Say Tomato...
Lycopene, the antioxidant plentiful in tomatoes, is especially good in the prevention of prostate cancer. Even better doses of lycopene are found in cooked tomatoes, such as tomato sauce. More lycopene equals more protection. So the eating of spaghetti and pizza should be encouraged in the name of good health. Extra sauce please!
9. Get Into The Swim of Seafood!
Seafood is high in protein and zinc. Zinc is important for immune function and (once again) prostate health. Research shows that if a man lives long enough, chances are he will develop prostate cancer. Keep that little piece of information tucked in the back of your head and you'll realize the importance of eating to improve prostate health all through life.
8. Bring on the Broccoli!
Boy, those cruciferous vegetables are healthy for everyone, aren't they? For men, broccoli is very helpful in the prevention of heart disease and cancer, the number one and number two killers for men over 35 years of age.
7. There's Something Fishy Here!
It may not sport a manly color, but that lovely pink salmon is filled to overflow with omega 3 fatty acids. Those fatty acids are effective in lowering the risk for prostate cancer. It's also helpful for heart health, too. Besides all that, salmon is on the women's list as well. Now you know what to order when you take that special someone out to dinner!
6. A Breath of Fresh Air!
If you really like garlic, make sure you share or you'll end up alone in your odiferous state! According to a study in Penn State's College of Health and Human Development, deodorized garlic capsules help bring down blood cholesterol levels of men. The guys' cholesterol levels dropped 7 percent over 5 months, but remained unchanged in men downing placebos. But instead of swallowing pills, why not eat garlic in the food you love with the one you love? Plus, garlic is also known for its aphrodisiac properties. What's not to like about garlic?
5. Sow Your Oats!
Oatmeal's got it goin' on for guys. Consider that it's full of fiber, chock full of B vitamins (for stress) and lots of zinc for the prostate, you need to stir the pot a little and get cool with the gruel. If a hot bowl of oatmeal isn't your thing, muffins can rescue your oatmeal from the reject list.
4. Rice is Nice!
But don't chow down on just any style rice -- make it brown rice. Not only is it high in fiber, but it also has a good sampling of B vitamins, magnesium, potassium and zinc: all the stuff guys need.
3. Toss the Greens!
This is the stuff you loved to hate as a kid, but gotta eat as an adult. The experts say a whopping 35 percent of cancer deaths may be attributed to diet. (In my opinion, it might even be more). Dark, leafy greens are nutrient rich foods that are just packed with nutrition: beta-carotene, vitamin E, vitamin C, and important minerals such as calcium, magnesium and potassium. Get over the fear of greens and toss some down.
2. Go Nuts for Fruit... and Nuts!
Eaten raw, nuts are a great source of vitamin E and adequate vitamin E helps with heart health. Nuts are also filling and satisfying. Try a little raw almond butter a piece of whole wheat bread with a half a banana sliced up on top. It's delicious! Bananas are a great portable fruit for everyone, men included, and they're a wonderful source for potassium, also important for heart health.
1. Take Water, Water Everywhere!
It is estimated that as many as three out of four of Americans are dehydrated! Water may not contain nutrition, but it is considered a nutrient because of the powerful effect it has on the body and bodily function. Don't forget to chug-a-lug at the water cooler!
Here goes...
TOP 10 VEGETABLES
(Based on total vitamin, mineral, fiber content)
1. Sweet Potato
2. Spinach
3. Kale & Collard Greens(tie)
4. Carrots
5. Broccoli
6. Brussel Sprouts
7. Potato
8. Peas
9. Tomato
10. Artichoke
TOP 10 FRUITS
(Based on total vitamin, mineral, fiber content)
1. Papaya
2. Strawberries
3. Canteloupe
4. Tangerines
5. Mango
6. Apricots
7. Persimmons
8. Peaches
9. Watermelons
10. Pineapple
Smith's Nutritional Top Ten, in order, includes:
1. oats
2. soybeans
3. tomatoes
4. coldwater seafood, such as salmon or cod
5. flaxseed
6. garlic
7. hot peppers
8. sweet potatoes
9. grapes
10. cruciferous vegetables, such as broccoli, cabbage and Brussels sprouts.
1. Soy...25 g of protein per day, any type, full fat.
In the fall of 1999, the FDA approved soy protein as a food source that may reduce the risk of heart disease especially when combined with a diet low in saturated fat and cholesterol. Food with at least 6.25 grams of protein per serving can be listed as beneficial. Studies have shown that greater than 25 grams of soy per day can significantly lower cholesterol by as much as 9 % and the bad guy ( LDL) by 13%. There are a variety of soy foods available from soy burgers, tofu, soy nuts, soy enhanced cereals, soymilk, soy cheese and soy yogurt.
2. Oats, psyllium seed husks, ground flax seed, 2T/d. Add fiber to 25 grams/day.
The first food source labeled as beneficial to heart health was oat-soluble fiber. This was in a response to a petition in 1997 by the Quaker Oats Company requesting the FDA to recognize the effects of oats and fiber on lowering cholesterol. The fiber may help to inhibit the absorption of cholesterol and bile acids in the intestines. Flax seed is not only beneficial for fiber, but contains omega-3 fats that help to lower triglycerides. Flax seed also affects platelets by making them less “sticky”, similar to aspirin’s effect. Americans do not ingest enough fiber per day averaging between 7 to 12 grams. We need at least 25 grams per day. Besides helping to lower cholesterol, fiber delays the absorption of simple carbohydrates. This property is especially beneficial for diabetics. Fiber also makes for a healthier colon. Nutritional labels list the amount of fiber in each food serving.
3. Garlic.
This is the most often consumed herbal supplement in America. The studies on garlic (allium sativum) have been mixed. A review of 21 clinical studies suggested that from 800 to 900 mg/day of garlic extract could reduce total cholesterol as much as 9 to 12%. Other more recent research has produced less striking improvements. It would appear that garlic over-all might reduce cholesterol by a more realistic amount of 4%. One to two fresh garlic cloves (2 to 5 g) need to be ingested per day. This amount is equivalent to between 400 to 1,200 mg of dried garlic powder taken as a tablet or capsule. Remember, cooking garlic destroys the cardiovascular benefits. Due to the effect of garlic on bleeding time, supplements like garlic should not be taken unless under medical supervision
4. Grapes, Wine.
Grapes contain a variety of anti-oxidants. Think of them as micro-scrubbers for your arteries or rust proofing agents. These flavonoids have been shown to reduce the stickiness of platelets (aspirin like effect). The skins of the grapes are the best location of these beneficial phyto-substances. The darker the grape from red, purple to black, the more the anti-oxidants. Alcohol has had some mix reviews. It is a substance that is equivalent to a two edged blade with some benefits and other worrisome side effects of addiction and accidents. It appears that 4 oz of wine (one glass) maximum for women and two glasses of wine for men per day may be heart protective, but beyond those amounts the risk of breast cancer for women, liver disease, addiction, and motor vehicle accidents increase for everyone.
5. Fish, omega-3 fatty acids...salmon, tuna, mackerel, sardines.
Omega-3 fats are the beneficial fats and are found in abundance in marine mammals and cold-water fishes. Fish such as catfish, cod, flounder, shark and swordfish are low in these beneficial fats while salmon both Atlantic and Chinook, tuna (albacore and blue fin), mackerel (Atlantic and king) and lake trout are rich in these fats. Farm raised fish contain lower amounts of omega-3 fats. Be sure to ask your fish vendor. Omega-3 fats help to lower triglycerides, stabilize the heart rhythm and affect blood clotting by making platelets less “sticky” (aspirin-like effect). At least three servings per week of the rich omega-3 fish offer heart protection. Remember to not defeat the purpose of eating fish by deep fat frying or adding a rich cream sauce. Poaching, steaming, baking or grilling are the better healthier methods to prepare fish.
6. Fish oil...2,000 mg/d.
Substances in the body known as eicosanoids are essential for bodily functions including blood clotting, blood pressure regulation and inflammation. Conversion of some fats to eicosanoids is inefficient. The benefit of fish oil is the amount of special omega-3 fats known as EPA and DHA. These easily form eicosanoids that have an aspirin–like effect and help to drop triglycerides, blood pressure and protect against sudden death. The studies on fish oil are extensive. Fish oil as a supplement should only be taken on the advice of a physician. Side effects include a fishy breath odor or taste, bruising and increased risk of bleeding especially when taking a “blood thinner”.
7. Phytosterols and stanols.
These compounds naturally occur in vegetables, nuts, plants and trees. The sterols and stanols block the absorption of cholesterol ingested from animal flesh, up to 40% in some studies. The compounds remain in the gut virtually without side effects. In order to make them useable, these substances have been chemically esterified into margarine-like spreads, Benecol®/Take Control®. The margarine-like spread must be consumed twice a day for a total of 3.4 g. of esterified stanol/sterol. A serving size is approximately a tablespoon. Recent studies have demonstrated that these substances can lower cholesterol by an additional 17% even if an individual is already on a statin (cholesterol lowering medication) These plant stanols/sterols are available as a supplement, Cholesterol Success®, Twin Lab. Taken as directed with proper diet and exercise, the supplement can drop cholesterol up to 24%.
8. Tea.
Tea contains flavonoids that have antioxidant properties. Consider antioxidants as “rust inhibitors” for arteries. Green tea is made from steaming and drying tea leaves while black tea is produced from natural fermentation. Studies suggest that regular tea consumption up to 3 cups a day decreases the risk of cardiovascular disease and stroke. A recent study suggested that heart attack victims who consumed the most tea about 19 cups per week before a heart attack had a 44% reduction in death rate in follow-up three to four years later. Tea also blocks the constricting effect of fats on blood vessels after a fatty meal. Tea contains approximately 10 to 50 mg of caffeine/cup. Using a second brewing technique, 95% of the caffeine is washed out with the first steeping…a good way to still enjoy tea without buying decaffeinated tea.
9. Nuts...soynuts, walnuts, almonds, pecan.
1/4 cup per day has beneficial effects of lowering cholesterol, raising the good cholesterol (HDL) and helping to reduce triglycerides. These nuts are rich in omega-3 fats plus a good source of plant proteins. Remember calories add up quickly with nuts. Stay within the portion size (one-fourth of a cup) and watch the added salt. Best to get dry roasted nuts without salt.
10. Whole food.
Fruits, veggies, beans, legumes, and whole grains are the basis of the Mediterranean diet. These plant foods have more polyunsaturated fats and less saturated fat. Cooking fresh and from the garden should be the start of any healthy diet. Changing and/or reducing the calories from animal protein have a beneficial effect on the heart and kidney. Buy organic, but be careful. Organic is not always pesticide free. Contamination mistakes sometime happen. When in doubt about the origin, check with your grocer. As a consumer, you have a right to know where fresh produce has originated and the date picked.
1. Broccoli - lots of vitamin C, carotenoids*, and folic acid
2. Beans - Inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. 3. Choose garbanzo, pinto, black, Navy, kidney or lentils. Eat them as a side dish or snack, in a tortilla with salsa, or in a soup.
3. Cantaloupe - a quarter of this delicious melon supplies almost as much vitamin A and C as most people need in an entire day.
4. Fat-free (skim) or low-fat (1% but not 2%) milk - excellent source of calcium, vitamins and protein with little or no artery-clogging saturated fat and cholesterol. (Soy milk can have just as many nutrients- if the manufacturer adds them in)
5. Kellogg's brand All Bran Original or Post brand 100% Bran. - a half-cup serving of these cereals provides about one-third of the fiber you need for an entire day - to reduce the risk of constipation, diverticuloses, and heart disease.
6. Oranges - great tasting and rich in vitamin C, folic acid, and fiber.
7. Salmon - The omega-3 fats in fish, especially fatty fresh fish like salmon, swordfish, and rainbow trout, can help reduce the risk of sudden-death heart attacks.
8. Spinach, Kale, Collard Greens - load with vitamin C, carotenoids, fiber and calcium that your body can actually absorb.
9. Sweet Potatoes - a nutritional superstar - one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
10. 100% Whole-Grain Bread - It's higher in fiber and about a dozen vitamins and minerals than enriched while bread or "wheat" bread. Look for whole-grain crackers that have the word "whole" in the first ingredient on the nutrition label.
1. Tomatoes , rich in the red pigment lycopene, lowers the risk of prostate cancer by about 40 percent
2. Nuts lower LDL cholesterol levels and reduce the risk of cardiovascular disease
3. Soy, rich in isoflavones, helps maintain bone density and optimal cardiovascular function, and lowers the risk of heart disease and various cancers
4. Grapes , rich in various flavonoids, decrease the risk of blood clots and hence the risk of strokes
5. Broccoli , rich in isothiocyanates and indoles, lowers the risk of breast and colon cancer.
6. Oatmeal , rich in beta-glucans, lowers blood cholesterol levels and the risk of heart disease
7. Blueberries , rich in anthocyanin pigments, delay age-related declines in nerve and cognitive function, and help to fight urinary tract infections
8. Oranges protect against cancer and stroke with its 100-plus cancer-fighting phytochemicals
9. Cabbage protects against stroke and cancer due to its content of folic acid, potassium, and indoles
10. Flaxseed meal , with its rich content of lignans and omega-3 fat, inhibits breast cancer and possesses anti-inflammatory activity
1. Go red!!! Lycopene, a vitamin-like substance that makes tomatoes and watermelon red, has potent antioxidant qualities that help reduce some of the cellular damage that occurs to activated muscles during exercise. Lycopene has also been shown to reduce the risk for prostate cancer and cardiovascular disease—and other cancers, too, particularly breast and cervical cancer. The highest dose and best absorbed form of lycopene is found in processed tomato products, such as tomato sauce or tomato soup. So the eating of spaghetti and pizza should be encouraged in the name of good health. Extra sauce please!
2. Get into the swim of seafood! Seafood is high in protein and zinc. Zinc is important for immune function and also helps clear carbon dioxide out of our muscles to help enhance recovery from intense exercise. Cold-water fish, including salmon, herring, mackerel, and sardines, are also rich in omega-3 fatty acids which are effective in lowering risk for heart disease and may help boost fat burning. Most health professionals recommend at least 2-3 fish meals each to reap the benefits of seafood! If you don’t like seafood, omega-3 fatty acids can also be found in canola, flaxseed, and soybean oils, as well as walnuts.
3. Bring on the broccoli! Is a nagging cold compromising your performance? Rich in vitamin C, broccoli may help boost your immune system, helping to prevent unwanted illness during training. Broccoli is also an excellent source of calcium and potassium, which help to maintain strong bones and contribute to healthy connective tissue and cartilage. Put chopped broccoli on pizzas, in spaghetti sauces, in stir fries, and in salads to help maintain peak immune function during season.
4. Energize with asparagus. Asparagus is low in calories, contains no cholesterol or fat, and is an excellent source of thiamin, which aids in the conversion of glucose into energy and also helps synthesize and breakdown amino acids. Add a healthy ration of asparagus spears to your meal or snack as means to help boost performance
5. Soybeans (edamame). Rich in complex carbohydrates and protein, soybeans have been touted the perfect recovery food. Soy is the only complete plant source of protein, containing all the amino acids necessary for repairing and building muscle. In addition, soy contains disease-fighting phytochemicals and appetite-suppressing unsaturated fats. Soy can also be implemented in the diet in the form of tofu, textured soy protein, tempeh, soymilk, soy flour, soynut butter, and soynuts.
6. Sow your oats! Starting your day off with a bowl of oatmeal will help sustain your energy levels as well as maximize your glycogen stores for peak endurance performance. Oatmeal is also an excellent source of B-vitamins (for stress and energy production) and contains a significant amount of zinc for immune function. My favorite oatmeal concoction is as follows: Mix ½ cup old fashioned oats with ¼ cup natural granola. Add 1 handful of favorite fruit and 1 handful of almonds or walnuts. Pour over 1 cup of nonfat milk and cook mixture in microwave for 2-3 minutes.
7. Bone up on calcium. As a good source of both calcium and vitamin D, milk is most commonly marketed as a bone builder. Milk is also an excellent source of low-glycemic carbohydrates and is a complete protein source making it a great pre- or post-workout snack option. In addition, calcium is crucial for proper muscle function; cramping may incur with a deficiency. Blend low-fat milk with yogurt and fruit for a delicious, nutrient-rich smoothie.
8. Boost endurance with raw honey. A recent study performed at the University of Memphis Exercise and Sport Nutrition Laboratory showed that the blend of sugars found in raw honey can significantly increase an athlete’s average power and endurance. In its natural state, raw honey is an immediate source of energy, full of B-complex vitamins, amino acids, and enzymes. Add honey to toast, cereal, tea for added sweetness and a quick boost of energy.
9. Go nuts! Eaten raw, nuts are a great source of vitamin E. Adequate vitamin E helps with heart health and also helps reduce some of that damage that occurs to our muscles during exercise. Nuts are also filling and satisfying because of their healthy monounsaturated fat content. Try a little raw nut butter on a piece of whole wheat bread with a half of banana sliced up on top. It’s delicious.
10. The bold and the blue. A ½ cup and a mere 40 calories later, you get a hefty 2.5 grams of fiber as well as a significant amount of vitamin C, which is a potent antioxidant that keeps our immune system running at peak. Blueberries have the highest ORAC score (oxygen radical absorbance capacity) of any fresh fruit, which means they can destroy free radicals in the body before they cause damage to our healthy cells. In addition, the dye that makes blueberries “blue” have been shown to improve memory, balance, and coordination. So next time you are at the store, be bold and buy blue. Blueberries are a tasty addition to cereals, salads, and smoothies.
1. Water
Taking up 75 percent of one's weight, water is regarded as the wellspring of life. One will die without water after only three days, but a person can starve after not eating anything for a week.
2. Cauliflower
Cauliflower is rich in vitamin C, ¦Â-carotene, chromium, and anti-cancer elements. It can help improve the function of insulin, lower the blood sugar content and help avoid diabetes and obesity.
3. Green beans
Green beans have plenty of B vitamins, folic acid, copper, zinc, magnesium, potassium, fiber and protein. Eating two plates of green beans daily for a month can reportedly lower the blood cholesterol level by 27 percent.
4. Brown rice
Brown rice provides protein, fiber, minerals and zinc, making it nutritionally superior to white rice.
5. Garlic
Garlic has a lot of antioxidant elements. It reportedly has antibacterial and antivirus effects, and can help lower your cholesterol level and blood pressure.
6. Papaya
Papaya is one of the most nutritious fruits. It is rich in vitamin A and C.
7. Egg white
Egg white is rich in amino acid and almost has no cholesterol, making it a good protein source.
8. Chicken
Chicken is packed with iron, zinc and protein, and has little fat.
9. Beans
Beans are high in high-quality protein, have little saturated fatty acids and a lot of unsaturated fatty acids. They can reportedly help lower your cholesterol level and, because they also are high in fiber, are good for your digestive tract.
10. Sweet potatoes
Sweet potatoes are rich in vitamin A and C, calcium, magnesium and iron.
10. You Say Tomato...
Lycopene, the antioxidant plentiful in tomatoes, is especially good in the prevention of prostate cancer. Even better doses of lycopene are found in cooked tomatoes, such as tomato sauce. More lycopene equals more protection. So the eating of spaghetti and pizza should be encouraged in the name of good health. Extra sauce please!
9. Get Into The Swim of Seafood!
Seafood is high in protein and zinc. Zinc is important for immune function and (once again) prostate health. Research shows that if a man lives long enough, chances are he will develop prostate cancer. Keep that little piece of information tucked in the back of your head and you'll realize the importance of eating to improve prostate health all through life.
8. Bring on the Broccoli!
Boy, those cruciferous vegetables are healthy for everyone, aren't they? For men, broccoli is very helpful in the prevention of heart disease and cancer, the number one and number two killers for men over 35 years of age.
7. There's Something Fishy Here!
It may not sport a manly color, but that lovely pink salmon is filled to overflow with omega 3 fatty acids. Those fatty acids are effective in lowering the risk for prostate cancer. It's also helpful for heart health, too. Besides all that, salmon is on the women's list as well. Now you know what to order when you take that special someone out to dinner!
6. A Breath of Fresh Air!
If you really like garlic, make sure you share or you'll end up alone in your odiferous state! According to a study in Penn State's College of Health and Human Development, deodorized garlic capsules help bring down blood cholesterol levels of men. The guys' cholesterol levels dropped 7 percent over 5 months, but remained unchanged in men downing placebos. But instead of swallowing pills, why not eat garlic in the food you love with the one you love? Plus, garlic is also known for its aphrodisiac properties. What's not to like about garlic?
5. Sow Your Oats!
Oatmeal's got it goin' on for guys. Consider that it's full of fiber, chock full of B vitamins (for stress) and lots of zinc for the prostate, you need to stir the pot a little and get cool with the gruel. If a hot bowl of oatmeal isn't your thing, muffins can rescue your oatmeal from the reject list.
4. Rice is Nice!
But don't chow down on just any style rice -- make it brown rice. Not only is it high in fiber, but it also has a good sampling of B vitamins, magnesium, potassium and zinc: all the stuff guys need.
3. Toss the Greens!
This is the stuff you loved to hate as a kid, but gotta eat as an adult. The experts say a whopping 35 percent of cancer deaths may be attributed to diet. (In my opinion, it might even be more). Dark, leafy greens are nutrient rich foods that are just packed with nutrition: beta-carotene, vitamin E, vitamin C, and important minerals such as calcium, magnesium and potassium. Get over the fear of greens and toss some down.
2. Go Nuts for Fruit... and Nuts!
Eaten raw, nuts are a great source of vitamin E and adequate vitamin E helps with heart health. Nuts are also filling and satisfying. Try a little raw almond butter a piece of whole wheat bread with a half a banana sliced up on top. It's delicious! Bananas are a great portable fruit for everyone, men included, and they're a wonderful source for potassium, also important for heart health.
1. Take Water, Water Everywhere!
It is estimated that as many as three out of four of Americans are dehydrated! Water may not contain nutrition, but it is considered a nutrient because of the powerful effect it has on the body and bodily function. Don't forget to chug-a-lug at the water cooler!
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