Some people call them ‘Superfoods’. They can help lower blood pressure, fight infection, and lower your risk of cancer and heart disease.
Here are 9 superfoods to make a regular part of your diet:
1.- Apples, Berries and Citrus
· Apples may lower cholesterol. Oranges, grapefruit and other citrus may help prevent cancer. Berries may boost heart health.
· These fruits have fiber and vitamin C
2.- Beans and Other Legumes
· They can lower cholesterol. Plus, beans have fiber, iron and zinc.
· Good choices include kidney beans, pinto beans, black and white beans, peas or lentils.
· The omega-3 fatty acids in fish are good for your heart and your brain
· Salmon, sardines, herring and mackerel are especially good for you
· Nuts are another good source of omega-3 fatty acids.
· They have vitamin E, iron, zinc and potassium
5.- Onion and garlic
· Onions and garlic can reduce inflammation.
· They may help prevent stomach and colon cancer
· They are also good for heart health.
6.- Olive oil
· Olive oil helps protect the heart
· It can lower levels of LDL (bad) cholesterol
· Eat vegetables of every color, including beets, broccoli, red peppers, spinach, squash, tomatoes and sweet potatoes.
· Add more greens to your diet: broccoli, spinach, kale, green peppers, celery, aromatic herbs, etc
· They are good for your brain, your heart and prevent serious illnesses.
· Many vegetables contain beta-carotene, fiber, vitamins B-6 and C, folate and potassium
8.- Whole Grains
· Whole-grain foods protect against cancer, heart disease and diabetes
· Whole grains have fiber and vitamins E and B.
· They enhance weight loss
· They reduce liver and kidney damage and benefit the eye health
· They support heart health and boost brain health
· They help relieve arthritis pain
· They are full of antioxidants
… and 5 to Avoid
1.- Saturated fats and trans fats: these are often found in fried foods, store-bought baked goods, candy, chips, etc. They are ‘bad’ fats which are not good for your heart (or your weight).
2.- Added sugars: sugars like corn syrup, sucrose, white sugar and others add calories but not nutrition. Avoid sugary drinks like soda
3.- Salt: Too much salt (sodium) raises your risk for high blood pressure
4.- Refined grains: white flour and white rice are low in fiber and nutrients. Better whole grains
5.- Alcohol: drinking alcohol is fine in small amounts. Too much is bad for your health, your mood and your weight.
Choosing to eat certain foods more often can have a big impact on your health, from protecting your heart to lowering your risk of certain cancers. Other foods can hurt your health!