Top 5 Healthiest Foods Ever
Topic: Fatty acid oxidation
Related Topics:
3 Fatty Acids, American Heart Association, Anti Oxidants, Butter Or Margarine, Cholesterol Levels, Delicious Snack, Extra Virgin Olive Oil, Farm Raised Salmon, Grocery Cart, Lower Blood Pressure, Omega 3 Fatty Acids, Salad Dressings, Salmon Cakes, Vegetable Source, Virgin Olive Oil
By: Kenton Bruice M.D.
As people become more aware of the links between diet and health, more and more people are wanting to change their diet so they can lower cholesterol, lower blood pressure, lose weight, and increase their general health. But which foods are the healthiest? Which foods should you be adding to the grocery cart as you try to improve your diet?
1. Salmon. To gain the most benefits, fresh wild salmon is preferred, though canned wild salmon and fresh farm-raised salmon are also good choices. Salmon is packed with Omega 3 fatty acids, which can improve brain function as well as lower cholesterol levels. The American Heart Association recommends two servings of fish a week - it's easy to make canned wild salmon cakes one day, and grilled or pan-seared wild salmon another day later in the week. Your brain and heart will thank you for it!
2. Olive Oil. Extra Virgin Olive Oil is the least processed of the varieties of olive oil, and has the most documented benefits, though all olive oils contain healthy fats. The anti-oxidants in olive oil are good for the health of your heart and improve cholesterol levels. Use olive oil in your salad dressings, drizzle over vegetables before roasting, dunk
a crusty piece of bread in it, and cook with it in place of vegetable or corn oils. Fat carries flavor, so toss your pasta with a bit of olive oil after cooking, rather than butter or margarine, and enjoy a wonderful taste - plus, new research is showing you could be lowering your risk for cancer and diabetes.
3. Soy. Soy beans are filled with protein - the only vegetable source of all the necessary amino acids, and studies have shown that soy protein is good for your heart. Naturally filled with calcium, omega 3 fatty acids, B-vitamins, iron, and fiber, soy protein packs a nutritional wallop. Soy protein is available in a myriad of forms - soymilk and tofu are the most well known, but steamed edamame (soybean pods) are a delicious snack, and you can find many other products enriched with soy protein. Soy protein can mimic estrogen, which can lower your risk of breast cancer, but if you are participating in bioidentical hormone replacement therapy, talk with your doctor before adding a lot of soy protein to your diet. Some health experts have questioned if Genetically Modified (GMO) soybeans are as healthy as non-GMO soy, so consider purchasing soy products that specify they are non-GMO.
4. Leafy Greens. Dark leafy greens such as spinach, kale, beet greens, chard, and bok choy are filled with vitamins and minerals. If you are worried about getting enough calcium for the health of your bones, dark leafy greens are a great source for calcium. Eat them raw in salads, sautéed with olive oil and garlic, or cooked in a soup or stir-fry - these delicious greens are great sources of vitamins A and C, iron, and fiber.
5. Berries. Whether you're talking about blueberries, raspberries, strawberries, cranberries, or acai berries, they are all rich in vitamins, good for cardiovascular health, and can help with weight loss. In addition to their anti-oxidant properties, blueberries contain a compound called anthocyanin, shown to slow aging processes in the brain. Whether you serve them raw or cooked, berries contain significant amounts of vitamin C, folic acid, fiber, and are low in calories and high in flavor!
If you enjoyed this article, please feel free to post it to your site or blog and forward this link to your friends. Have a great day!
As people become more aware of the links between diet and health, more and more people are wanting to change their diet so they can lower cholesterol, lower blood pressure, lose weight, and increase their general health. But which foods are the healthiest? Which foods should you be adding to the grocery cart as you try to improve your diet?
1. Salmon. To gain the most benefits, fresh wild salmon is preferred, though canned wild salmon and fresh farm-raised salmon are also good choices. Salmon is packed with Omega 3 fatty acids, which can improve brain function as well as lower cholesterol levels. The American Heart Association recommends two servings of fish a week - it's easy to make canned wild salmon cakes one day, and grilled or pan-seared wild salmon another day later in the week. Your brain and heart will thank you for it!
2. Olive Oil. Extra Virgin Olive Oil is the least processed of the varieties of olive oil, and has the most documented benefits, though all olive oils contain healthy fats. The anti-oxidants in olive oil are good for the health of your heart and improve cholesterol levels. Use olive oil in your salad dressings, drizzle over vegetables before roasting, dunk
3. Soy. Soy beans are filled with protein - the only vegetable source of all the necessary amino acids, and studies have shown that soy protein is good for your heart. Naturally filled with calcium, omega 3 fatty acids, B-vitamins, iron, and fiber, soy protein packs a nutritional wallop. Soy protein is available in a myriad of forms - soymilk and tofu are the most well known, but steamed edamame (soybean pods) are a delicious snack, and you can find many other products enriched with soy protein. Soy protein can mimic estrogen, which can lower your risk of breast cancer, but if you are participating in bioidentical hormone replacement therapy, talk with your doctor before adding a lot of soy protein to your diet. Some health experts have questioned if Genetically Modified (GMO) soybeans are as healthy as non-GMO soy, so consider purchasing soy products that specify they are non-GMO.
4. Leafy Greens. Dark leafy greens such as spinach, kale, beet greens, chard, and bok choy are filled with vitamins and minerals. If you are worried about getting enough calcium for the health of your bones, dark leafy greens are a great source for calcium. Eat them raw in salads, sautéed with olive oil and garlic, or cooked in a soup or stir-fry - these delicious greens are great sources of vitamins A and C, iron, and fiber.
5. Berries. Whether you're talking about blueberries, raspberries, strawberries, cranberries, or acai berries, they are all rich in vitamins, good for cardiovascular health, and can help with weight loss. In addition to their anti-oxidant properties, blueberries contain a compound called anthocyanin, shown to slow aging processes in the brain. Whether you serve them raw or cooked, berries contain significant amounts of vitamin C, folic acid, fiber, and are low in calories and high in flavor!
If you enjoyed this article, please feel free to post it to your site or blog and forward this link to your friends. Have a great day!
Kenton Bruice M.D. is a board certified OB/GYN who specializes in balancing hormone levels with bioidentical hormone therapy. He has been successfully prescribing bioidentical hormones to patients in Denver and Aspen for over 10 years.
