food - Healthy Reads

13 Foods That Are Good For Your Heart

Post author By Trevor
Post date April 13, 2022
No Comments on 13 Foods That Are Good For Your Heart

After a certain age, you might develop heart disease and unfortunately, this will require special attention, proper treatment, and a healthier diet that includes a lot of healthy foods. When you say diet, you automatically think about a restrictive lifestyle. But in this case, the answer is no. Did you know that you can cook plenty of tasty foods even if you are on a special diet?

Certain foods can influence blood pressure, cholesterol levels, triglycerides, and inflammation, and all of them are risk factors for heart disease.

We’ll show you 13 foods which are good for you and your heart.

1. Leafy green vegetables

Remember Popeye the Sailor Man? Eating a lot of spinach made him strong and healthy. It can happen to you too if you include it in your daily diet vegetables! Leafy green vegetables like spinach (baby spinach as well) and kale are actually very rich in vitamin K, which helps protect your arteries and are associated with a lower risk of heart disease.

These tasty vegetables also contain minerals, vitamins, and antioxidants. Are you thinking of a tasty salad with some grilled chicken? Don’t forget to add some baby spinach leaves.

2. Fresh Herbs

Do you like your food to be spicy or a little bit salty? Unfortunately, people who have heart disease cannot eat too much salt, but this cannot be a problem because are a lot of fresh herbs out there to add to your food instead of salt and fat.

The most common and healthy ones are cilantro, parsley, dill, basil, oregano, and rosemary. Which one is your favorite spice? Tell us in the comments.

3. Whole grains

…mmm that Greek yogurt it’s perfectly combined with a cup of oats! In case you didn’t know, whole grains include three nutrients of the grain: germ, endosperm, and bran. If refined carbohydrates increase the risk of heart disease, whole grains actually protect your heart! Try and switch to a diet rich in plant-based foods, low fat, whole grains, and less salt!

Tip: Before buying any kind of product make sure you read the ingredients carefully! Phrases like “whole grain” or “whole wheat” indicate the actual grain product compared to wheat flour or multigrain! It’s never too late to eat better.

4. Avocados

“Guacamole por favor!” Avocados are one of the best foods to include in your diet. They are an excellent source of protein, and monosaturated fats, and are heart-friendly because they reduce the levels of cholesterol.

Studies have shown that people who eat one avocado a day have had better results when measuring cholesterol levels.

5. Fatty fish and fish oil

Omega-3 fatty acids from fatty fish especially salmon, mackerel, tuna, and sardines have a protective role in the risk of developing heart disease. Another study has shown that eating fish for a long period of time has a lot of other benefits!

If you really dislike seafood, don’t worry because fish oil is another option for getting your daily dose of Omega 3.

6. Walnuts

Honestly, who doesn’t like walnuts? They are a great source of fiber and micronutrients like copper, manganese, and magnesium. Adding walnuts to your diet might help you reduce cholesterol and blood pressure! You can add them to your salad or on top of that banana bread you love so much.

Did you know that some foods help you improve your heart health? Take care of it because among with the liver, it’s one of the most important organs in your body!

7. Kidney beans

Beans are one of the most healthy foods because they have lots of fiber, niacin, calcium, Omega-3 fatty acids, and super vitamin B. Beans are so easy to cook and you can include them in soups, salads (especially if you combine them with chicken breast which is very low in calories and high in proteins), stews or make a meal out of them if you like them simple just with few spices.

If you eat beans at least twice a week, you are on the right path, because consumption of this particular food reduces inflammation and blood pressure.

8. Blueberries

It’s a proven fact that berries are good for your heart, along with the rest of your body. They have plenty of nutrients including beta-carotene, vitamin C, calcium, fiber, and potassium. Amazing, right? You can eat them as a healthy snack, or on top of your oatmeal, or why not pancakes. Are you a fan of smoothies?

You can include them in your smoothie together with a banana. Blueberries are so tasty and delicious you will fall in love with them quickly if you haven’t by now!

9. Dark Chocolate

This yummy food is rich in antioxidants which can help boost heart health. A lot of studies show that eating chocolate reduces the risk of heart disease.

Be careful to choose a bar of chocolate that has more than 85% cocoa because other types of dark chocolate are high in sugar and calories which can decline its health properties.

10. Sweet potatoes

Sweet potatoes are one of the best sources of vitamins A and C! They also contain potassium, calcium, and fiber and if you eat their skins you will get even more fiber. You can include them in your list of healthy foods just because they are easy to cook and easy to pair with chicken breast or other vegetables.

Even if you prefer them mashed or baked until crisp you must eat them at least twice a week. Make sure you pick sweet potatoes not yams because they have more nutrients and fiber compared to the other ones.

Even if you are taking medication to lower your cholesterol levels a proper diet and working out will help you more than you think!

11. Asparagus

This is a healthy veggie that contains beta-carotene and fiber plus the best Vitamin B complex. You can make it as a side dish for your grilled salmon or chicken, or you can add it to your salads for a portion of more tasty food. Neat, right?

Which foods are your favorite? Tell us in the comments!

12. Oranges

These fruits are the perfect to-go snack. Oranges are full of vitamin C, fiber, and potassium which make them a very good food to add to your daily routine. Orange juice can also offer plenty of benefits but the best for you is eating the whole fruit.

You can also add them to your yogurt, in your salad, or if you like to experiment with the food you eat, chicken dishes. How often do you eat oranges?

13. Garlic

Can you believe this awesome food has been used as a natural remedy for centuries? Recent studies have shown that garlic can help improve your heart health. Amazing right? It can be used as a spice for your steak or if you are bold enough you can eat it raw. Garlic can help prevent blood clot formation and it can also reduce the cholesterol level in your body.

More than 1 in 10 Americans have been diagnosed with heart disease! Make sure you include the right foods that can lower your risk of cardiovascular disease.

Be sure to let us know if these tips were helpful. And meanwhile, you should also check out: Are You Getting Enough Vitamin B6? Here Are 5 Important Benefits.

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Do You Have Insomnia? Try Eating These 9 Foods

Post author By Sidney
Post date April 5, 2022
No Comments on Do You Have Insomnia? Try Eating These 9 Foods

Do you suffer from insomnia?

In order to live a healthy life, we need to sleep well. Did you know that for every hour of lost sleep, it would take you four days to recover? That only shows what a significant loss of sleep deprivation represents to our organisms.

Insomnia is responsible for developing some chronic illnesses, maintaining that annoying brain fog, and decreasing your immunity. As a general rule, they say you have to sleep between 7 and 9 hours of uninterrupted sleep every night, but most of us struggle to even get to 7 hours.

There are so many strategies that can be used to promote a good sleep routine, including changing something in your diet. Because many things go all the way back to what we eat, it’s worth mentioning that some foods and drinks promote good sleep.

Here are some of the best foods and drinks you can try before going to bed to treat your insomnia. Nighty night!

Almonds

Almonds are a great source of nutrients, as 28 grams of dry roasted nuts have 18% of the amount of phosphorus we need and 23% of riboflavin. Not only that, but it also has 25% of the daily manganese men need and 31% of the daily amount women need.

Integrating almonds into your daily diet has been proven to lower the risks of chronic diseases, like type 2 diabetes and heart disease. Naturally, almonds are known to boost sleep quality as well. That’s because almonds, just like other types of nuts, are a great source of the hormone melatonin.

This hormone regulates your internal clock and tells your body when it’s time to get some sleep. But almonds are also rich in magnesium, which is known to be very effective against insomnia episodes.

Turkey

Turkey is by far one of the healthiest meats you could possibly ask for. Very rich in protein, it helps keep your muscles strong and regulates your appetite. Turkey meat has a couple of properties that might explain why there are some people who are suddenly tired after eating it or might be associated with sleepiness.

That’s because it is so rich in protein, that it might increase your chances of feeling tired. There is enough evidence that shows how moderate amounts of protein before bedtime are associated with better sleep quality and a lower risk of insomnia, but also less waking up in the middle of the night.

Chamomile tea

It has already become a general belief that drinking chamomile tea boosts your immune system, reduces anxiety and depression, and enhances your skin health. Plus, chamomile tea has a couple of unique properties that sustain proper sleep quality.

Have you ever wondered why? Chamomile tea has apigenin, which is an antioxidant that binds to specific receptors in your brain that help you sleep well and reduce your insomnia. There’s a study conducted in 2011 that shows how 34 adults who took 270 mg of chamomile extract twice a day had better sleep results.

They fell asleep 15 minutes faster and experienced fewer episodes of waking up in the middle of the night.

Kiwi

Kiwis are extremely nutritious fruits. One fruit has only 42 calories and a significant amount of vitamin C and vitamin K. Adding kiwis to your diet enhances your digestive health, reduces inflammation, and lowers your cholesterol.

There’s a 4-week study where 24 adults ate two kiwifruit one hour before going to sleep each night. At the end of the four weeks, participants had a better rate of falling asleep, as it was 42% faster than if they didn’t eat anything before sleeping.

Also, their ability to sleep peacefully throughout the night improved by 5% and their total sleep time increased by 13%. Slowly in time, they waved goodbye to insomnia!

Tart cherry juice

You wouldn’t have thought that tart cherry juice would find its way into this category, right? Maybe you never tried it, maybe you weren’t a fan, but either way you should consider adding it to your diet. It has proper amounts of nutrients, such as magnesium, phosphorus, and potassium.

There’s a small study conducted in order to prove the benefits of drinking tart cherry juice, and the results didn’t cease to appear. Adults who suffered from insomnia had 240 ml of tart cherry juice twice a day for a couple of weeks.

Studies have shown that they managed to sleep 84 minutes longer and had a better sleep quality compared to those who didn’t drink any juice.

Fatty fish

As we already know by now, fatty fish are the best example of foods rich in omega-3 fatty acids. They are great against inflammation, heart diseases, and brain damage. But what we didn’t know was that omega-3 fatty acids and vitamin D are also great when it comes to sleep quality, as they increase the production of serotonin.

In one study conducted a few years ago, men who were suffering from insomnia ate 300 grams of Atlantic salmon 3 times a week and fell asleep way faster than men who only resumed eating chicken, beef, and pork. This effect was proven to be the result of vitamin D.

Walnuts

Walnuts are one of the healthiest sources of omega-3 fatty acids and linoleic acid. They also have 4.3 grams of protein per ounce, which is great when it comes to reducing appetite. Walnuts are also known to improve sleep quality because they’re one of the best sources of melatonin.

All these nutrients are known to help patients who suffer from chronic insomnia. They provide alpha-linoleic acid, an omega-3 fatty acid that helps increase our serotonin production. While there hasn’t been any studies that might show how walnuts have a direct impact on our sleep quality yet, they have too many benefits not to consider adding them to your diet.

Passionflower tea

Passionflower tea, just like camomile, is one of the best herbal tea options to drink on a daily basis. It’s extremely rich in flavonoid antioxidants, which are a great natural weapon against inflammation, decreased immunity, and heart disease risk.

Plus, passionflower tea has a great potential to reduce anxiety episodes. The passionflower tea has an antioxidant known as apigenin, which is responsible for its anxiety-reducing effects. As studies have shown, this antioxidant binds specific receptors in your brain, which are in charge of reducing your stress.

Naturally, this tea promotes sleepiness. If you’ve struggled with insomnia due to excessive stress, it might be beneficial to drink a cup of passionflower tea right before bedtime.

White rice

There’s a great difference between white and brown rice, in the sense that white rice has had its bran and germ removed. This means that white rice has lower amounts of fiber, nutrients, and antioxidants. However, it still has a great number of vitamins and minerals.

White rice has higher levels of carbs and lower levels of fiber. This combination contributes to a higher glycemic index (GI). Surprisingly, a higher GI improves sleep quality, if consumed one hour before bed.

Even if white rice has proven to have a great role in promoting good sleeping habits and battling insomnia, it’s advisable to consume it in moderation.

Oatmeal

Similar to white rice, oatmeal is high in carbs, but it also has more fiber. Oatmeal consumption has been linked to inducing drowsiness when consumed right before bedtime. Plus, oats are known to be a good source of melatonin.

Oats are also rich in tryptophan, which is an amino acid that the brain uses for creating serotonin, the hormone that relaxes our entire body before falling asleep. Who would’ve thought that the food that is most recommended for breakfast is also extremely good for insomnia?

If you enjoyed reading this article about treating insomnia issues, we also recommend reading: 9 Worst Foods To Eat Before Bedtime

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9 Worst Foods to Eat Before Bedtime

Post author By Emma
Post date April 4, 2022
No Comments on 9 Worst Foods to Eat Before Bedtime

Worst Foods to Eat Before Bedtime

The importance of good sleep for our immune system and overall well-being cannot be overstated. Insomnia or restless sleep might make you feel unable to function during the day. This might be a minor annoyance for those who do not frequently experience this issue, but for individuals who don’t get enough sleep on a regular basis, it can have a long-term harmful impact on their physical and mental health.

A good night’s sleep should wake you up refreshed and ready to conquer the day. So if this is not the case for you, you might want to be more careful with your diet and check if you regularly consume one of these items before bedtime.

This might be the problem for which you have trouble going to sleep and wake up feeling exhausted.

It’s almost bedtime and cravings are hitting you like a bus. What shouldn’t you eat? Here is a list of things you shouldn’t consume late at night since they might have some repercussions that you didn’t expect.

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10 Fast Food Items You Should NEVER Eat

Post author By Emma
Post date March 31, 2022
4 Comments on 10 Fast Food Items You Should NEVER Eat

How often do you consume fast food products? On average, 8 out of 10 Americans choose to eat from a fast food restaurant at least once a month. Although we all know that this is very unhealthy for us, its convenience and tastiness makes us addicted to it. And YES, believe it or not, fast food can be addictive just like nicotine and other substances. Salt, sugar, and fat can cause cravings that make you want to eat even more.

The good news is that you don’t have to give up on it completely, but choose wisely what kind of food you put into your body. Otherwise, this will lead to unwanted diseases, weight gain, depression, and many other things.

We can’t deny how appealing fast food is. It’s accessible, quick, and tastes delicious. Which is what makes it seem like the best option. With such little time in the day, it’s hard to accomplish everything, so many people choose to eat from a fast food restaurant. But the truth is, the convenience is not worth the price you’ll have to pay when it comes to your health and general well-being.

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10 Foods You Should Never Eat As Leftovers

Post author By Sidney
Post date March 30, 2022
12 Comments on 10 Foods You Should Never Eat As Leftovers

Let’s be honest: there’s nothing that the microwave can’t fix, right? You might be tricked into believing it, but in reality, it’s not that true. Before you heat up your leftovers, take your time to read this article.

While it’s extremely convenient to pan-fry one juicy chicken breast, sometimes we might cook an entire casserole. And that’s totally fine, until that point when you realize that you can’t eat all of it in one day. Or two, or three.

See, now we have a problem because there are certain foods that can’t be reheated and used as leftovers. They can make us ill. If you’re curious to know which leftovers you should never eat a second time, read here:

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Eat These 9 Foods to Reduce Inflammation in the Body!

Post author By Marian
Post date March 27, 2022
1 Comment on Eat These 9 Foods to Reduce Inflammation in the Body!

…Did you know that you can ameliorate your inflammation symptoms by eating certain types of food?

If you’ve read any of our articles, you already know that we’ve talked about inflammation and the fact that chronic inflammation can manifest in different ways, such as feeling tired all the time, having high blood pressure, experiencing digestive issues, skin problems, muscular pain, and so many other things.

There are experts who believe that this can be both good and bad, due to the fact that it can help your body protect itself from wounds and infections, but it can also lead to more serious health problems.

There are many factors that can be responsible for causing inflammation, such as a sedentary lifestyle, stress, and certain foods. Speaking of foods, several experts found different vegetables, fruits, and fish that can help ease the symptoms.

With that being said, you have to eat these foods to reduce inflammation in your body!

9 Foods That Reduce Inflammation in the Body

1. Fatty fish

Fatty fish, such as salmon, sardines, mackerel, and anchovies are a great source of protein and omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These two types of acids mentioned above can help reduce all types of inflammation in your body. If these symptoms are not under control, they can lead to severe health problems, including diabetes, kidney disease, metabolic syndrome, and even heart disease.

Besides its many health benefits, fatty fish can also help you get more clear and hydrated skin and it can also help you reach your fitness goals, due to the fact that it keeps you fuller and satisfied for a longer period of time.

2. Mushrooms

There are thousands of varieties when it comes to mushrooms. But only a few of them are actually edible, such as portobello, shiitake, and truffles. They are a very good source of protein, are low in calories, and rich in vitamin B, copper, and selenium.

Given the fact that they contain many antioxidants and phenols, they are great for reducing inflammation in the body. According to several studies, there is a certain type of mushroom called lion’s mane that can actually minimize low-grade inflammation that is linked to obesity.

However, some researchers discovered that if you cook mushrooms, you can actually reduce their anti-inflammatory compounds.

3. Avocado

It seems that avocado has quickly become a very popular superfood. Everyone loves to add avocados to their smoothies, on toast, in salads, dips, or they even combine it with cocoa, to make a delicious pudding.

Besides its yummy taste, this fruit is extremely healthy for you. It’s rich in magnesium, fiber, potassium, and monounsaturated fats, which are essential for a healthy heart.

In addition to that, avocados contain tocopherols and carotenoids, which are helpful for reducing the risk of cancer. If you want to reduce the inflammation in your body and also feel full for a longer period of time, this green and creamy fruit is a good aid.

In one study that included 51 adults who had problems with excess fat, those who consumed avocado for 12 weeks experienced a significant decrease of inflammatory markers interleukin 1 beta (IL-1β) and CRP.

4. Tomatoes

Tomatoes are not only delicious, but they are a great source of potassium, vitamin C, and lycopene, which is an antioxidant that has incredible anti-inflammatory benefits, and was linked to fighting different types of cancer.

If you want your body to absorb more of this anti-cancer ingredient, you can combine your tomatoes with olive oil, due to the fact that lycopene is a carotenoid, a nutrient that is stronger absorbed when it’s mixed with a natural and healthy source of fat.

5. Extra Virgin Olive Oil

One of the best fat sources that you can consume is extra virgin olive oil, which contains a lot of monounsaturated fats. These types of fats are a staple in the Mediterranean diet and have a lot of health benefits.

Several studies have discovered that consuming the right amount of extra virgin olive oil can help you reduce the risk of brain cancer, heart disease, and many other serious diseases.

If you want to enjoy all the benefits that this type of olive oil contains, such as a natural antioxidant called oleocanthal, you need to make sure that you only eat the extra virgin version.

That is because refined olive oil doesn’t have as many anti-inflammatory properties as the one mentioned above. However, you only need to consume a tablespoon of this miraculous food in a day, due to the fact that it is very high in calories.

6. Dark chocolate and cocoa

If you constantly have a sweet tooth, you will be happy to find out that dark chocolate can be both delicious and healthy for your body and skin! If you want to get all the health benefits, you have to choose a chocolate that contains at least 70% cocoa.

Dark chocolate is full of antioxidants that can reduce the risk of several diseases and it can also keep your arteries healthy and your skin glowing.

If you are looking for a way to age gracefully and without too many wrinkles, dark chocolate is your ally! It’s satisfying, creamy, and has a rich flavor.

A small study discovered that people who ate 350 mg of cocoa flavanols twice a day experienced better vascular functions in only two weeks.

However, make sure to stick to only two squares of dark chocolate daily, if you want to absorb all the antioxidants and satisfy your cravings for sweets and candy as well!

7. Peppers

Chili peppers and bell peppers are great sources of antioxidants and vitamin C, and they are also suitable for those who are suffering from inflammation in their bodies.

They contain an antioxidant called quercetin, which helps reduce inflammation symptoms that are usually linked to serious chronic health issues, such as diabetes.

In addition to that, chili peppers are rich in ferulic and sinapic acids, which are very beneficial for patients who suffer from inflammation and for people who want to age in a healthy and beautiful way.

8. Broccoli

Broccoli is part of the group of cruciferous vegetables, just like Brussels sprouts, kale, cauliflower, and cabbage. This delicious and green superfood is rich in an antioxidant called sulforaphane, which helps decrease the inflammation in your body by lowering the levels of nuclear factor kappa B (NF-κB) and cytokines.

You can combine this amazing vegetable with several types of fatty fish mentioned above, you can eat it with pasta, potatoes, carrots, cheese, or you can eat it raw with a healthy, homemade dip.

If you are sick of eating broccoli, you can choose other types of cruciferous vegetables. According to studies, eating foods like cauliflower, kale, and Brussels sprouts is linked with a reduced risk of developing cancer or heart disease.

9. Green tea

As you might know by now, green tea is one of the best beverages you can drink. When you are feeling tired, but you don’t want to feel jittery after drinking a strong coffee, you can easily replace it with green tea. It contains caffeine and it will give you enough energy, without making you feel agitated.

This type of tea contains a lot of antioxidants that can help you burn fat faster, promote anti-aging, and also reduce any sign of inflammation you might have in your system.

Drinking the right quantity of green tea every day can help you reduce the risk of developing obesity, cancer, heart disease, and Alzheimer’s disease, just to name a few.

Green tea consists of many active substances that have health benefits, such as epigallocatechin-3-gallate (EGCG). This is usually responsible for minimizing pro-inflammatory cytokine production and it can also reduce damage to the fatty acids that are found in your cells.

…If you want to know more about inflammation and different signs that you might suffer from it without even knowing it, we recommend checking this article out: 10 Signs of Inflammation in Your Body to Watch Out For!

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7 Cancer Causing Foods You MUST Avoid

Post author By Jenna
Post date March 22, 2022
9 Comments on 7 Cancer Causing Foods You MUST Avoid

Cancer Causing Foods

Did you know that lots of your favorite foods contain substances called carcinogens? They are what cause cancer in the body. Medical research has identified over two hundred different types of them so far.

Possible signs and symptoms of cancer include abnormal bleeding, a lump found in the body, unexplained weight loss, sudden change in bowel movements, frequent fevers or infections, feeling fatigued, loss of appetite, shortness of breath, or even coughing.

While these symptoms may point to a possible cancerous development in the body, they can also emerge with other health issues. Millions of people each year are diagnosed with different types of cancer such as breast, ovarian, skin, oral, colon, lung, bladder, and many other types of cancers.

The good news is that you CAN lower the chances of getting cancer by modifying your diet. Research shows that cancer is preventable when you make some changes.

The list of ingredients is often long on the labels of foods sold in supermarkets. So let’s learn to recognize the additives that can play a role in developing cancer to avoid them better.

Keep reading to see the 7 foods you should stay away from!

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10 Miraculous Disease Fighting Foods You’re Missing Out On

Post author By Jenna
Post date March 3, 2022
1 Comment on 10 Miraculous Disease Fighting Foods You’re Missing Out On

Disease Fighting Foods

The way you eat is one of the most crucial parts of living a nutritious lifestyle. Cardiovascular disease is actually considered the number one killer in the United States, along with stroke, respiratory infections, diabetes, obesity, and many other chronic diseases that are rampant in our country.

Fortunately, most of them can be kept under control and are preventable. Eating the right kind of disease fighting foods will play a huge role in lowering your disease risk. Interestingly, in many other countries worldwide, chronic illness and cancer rates are much lower than in the Western world.

But suppose you were to bring those people to the United States and have them change up their diet for a standard Western one filled with sugar, salt, junk food, trans-fats, red meat, and fast foods.

In that case, their disease rates and risk of developing cancer will equal the American population within five years. Adding certain disease fighting foods into your daily meals can keep your body healthy, your mind sharp, and have you feeling fantastic each day!

Keep reading to see the 10 best foods you can add to your diet and prevent some of these terrible, life-threatening diseases before they take hold!

Disease Fighting Food: Fatty Fish

You’ll find plenty of Omega-3 fatty acids in fish like salmon and tuna. These are some disease fighting foods that can help lower your blood fat and prevent blood clots, which are associated with heart disease.

The American Heart Association advises eating at least 2 servings of fish, especially the fatty kind, at least two times a week. If you’re eating a diet rich in fatty fish, it will help you reduce the risk of cardiovascular disease.

And there’s another benefit to eating meals that contain salmon or tuna. You’ll reduce your potential intake of saturated fat from higher-fat entrees. So, fire up that grill or put a few pieces of fish under the broiler for a quick, delicious, and heart-healthy meal.

Tip: You can buy fresh, frozen, or canned fish. But fish with the highest content of omega-3 are salmon, mackerel, tuna steaks, herring, trout, anchovies, and sardines.

Disease Fighting Food: Eggs

It turns out that saturated fat, which eggs have very little of, plays a more significant role than the cholesterol in food promoting your blood cholesterol. Eggs are crammed with economical, high-quality protein and are an excellent source of the carotenoids lutein, choline, and xanthine.

Actually, eggs are one of the most amazing sources of dietary choline, an essential nutrient, especially for pregnant women. They have been known to supply nutrients that stimulate eye health and help prevent age-related macular degeneration, which is the highest cause of blindness in older folks.

The American Heart Association has given eggs the thumbs-up for healthy living. So, as long as you limit your average daily cholesterol intake to 300 mg, you can enjoy an egg each day. And they’re modifiable to every meal. You can enjoy eggs for a quick breakfast or even pack a hard-boiled egg for a tasty, high-protein snack.

Be sure to keep reading to the end for an amazing bonus recipe!

Disease Fighting Food: Berries

Include more berries in your diet for a potent dose of disease fighting foods. The U.S. Department of Agriculture has stated that blueberries are a top antioxidant-rich fruit, followed by cranberries, blackberries, raspberries, and strawberries.

They include an antioxidant called anthocyanin, which helps neutralize cell-damaging molecules that can help lead to chronic diseases, including cancer and heart disease. Berries, particularly cranberries, are also known to help ward off urinary tract infections.

You can enjoy a cup of fresh berries every day, as a snack, over your cereal or yogurt, in muffins, salads, or smoothies… or even as frozen treats. The possibilities are unlimited when it comes to berry recipes.

For a light snack, try this Tripple Berry Granola.

Disease Fighting Food: Whole Grains

Our grandmas used to urge us to start the day with a bowl of oatmeal, but did she know that the soluble fiber from oats helps lower blood cholesterol levels? Whole grains include the nutritional components which are typically deprived of any refined grains.

They contain folic acid, selenium, and B vitamins and are essential to heart health, weight control, and reducing the risk of diabetes. Their fiber content helps keep you feeling full between meals too, and promotes digestive health. Enjoy at least three servings a day of whole-grain goodness.

This includes whole wheat, quinoa, barley, rye, millet, brown rice, wild rice. But also whole-grain pasta, bread, and cereals. The American Dietetic Association says that the daily recommendation for fiber is 21-38 grams, depending on your sex and age.

Disease Fighting Food: Dairy

Dairy foods are the best food source of dietary calcium and are full of protein, vitamins, and minerals, which is key to fighting osteoporosis. Other calcium-containing foods include legumes, dark green leafy greens such as kale, broccoli, and collards if you can’t tolerate dairy.

And even calcium-fortified soy products, juices, and grains. Beyond strong bones, this disease fighting food can also help you lose a few extra pounds. Studies are ongoing, but some research has suggested that three daily servings of dairy, as part of a calorie-controlled diet, can help lower belly fat and improve weight loss.

Low-fat dairy foods make fantastic snacks because they include both carbs and protein. And they are an especially perfect snack for people with diabetes and everyone else because they help maintain blood sugar levels.

Whip up a quick smoothie with low-fat milk or yogurt, just a splash of orange juice, and a handful of those berries we mentioned for an energizing meal substitute or anytime snack.

Tip: Watch out for fruit or flavored yogurts, which contain a lot of added sugar. Buy plain yogurt instead and add your own fruit. Look for the ones with “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus.
Bonus Tip: You can even use yogurt in place of mayonnaise or sour cream in dips or sauces.

Disease Fighting Food: Sweet Potatoes

This vegetable is probably an acquired taste, but one of the easiest ways to make a nutritious dietary change is to think “sweet” instead of “white” potatoes. These luscious orangy tubers are loaded with an abundance of antioxidants, phytochemicals, including beta-carotene, vitamins C and E, calcium, copper, iron, folate, and potassium.

The fiber in this disease fighting food stimulates a healthy digestive tract, and the antioxidants play an essential part in preventing heart diseases and cancer.

The natural sweetness aspect of them means a roasted sweet potato is delicious without any other additional fats or flavor enhancers. You can substitute sweet potatoes in any recipes that require white potatoes or apples to boost the nutrients in your meals.

Disease Fighting Food: Tomatoes

These juicy fruits of summer are bursting with flavor and lycopene, an antioxidant that can help protect against cancer. They also deliver a huge quantity of vitamins A and C, potassium, and phytochemicals, which have been known to reduce the risk of prostate cancer specifically.

High levels of lycopene can be found in other disease fighting foods such as pink grapefruit, watermelon, and carrots. But tomatoes are also a natural anti-inflammatory, which means that they can help fight joint pain and arthritis.

You don’t necessarily have to eat FRESH tomatoes, either. Dried tomatoes are also full of this super-healthy substance. Enjoy tomatoes raw, cooked, chopped, sliced, or diced as part of any meal or snack.

Bonus: Try stuffing a tomato half with spinach and top it with grated cheese for a delicious and colorful side dish.

Tip: Lycopene becomes more potent for your body to use when tomatoes are prepared and heated in healthy fat such as olive oil.

Disease Fighting Food: Nuts

You may have been staying away from nuts because they are high in fat. However, you only need a few to get the health benefits they have to offer. For example, almonds can lower your blood pressure naturally, and the high levels of vitamin E can keep the brain agile and your skin supple.

Almonds can even help you lose weight. Their high-fiber content will keep you feeling fuller, but they also stop your body from absorbing some fat. A study performed at Loma Linda University in California showed that people who snacked on almonds every day lost 62 percent more weight, and 56 percent more body fat than those who did not eat any at all.

Even though nuts are full of fat, they’re the healthy, mono- and polyunsaturated kind, which helps lower your cholesterol levels and help you prevent heart disease.

Also, they’re a good source of fiber, protein, selenium, vitamin A and E. Nuts will even boost your energy levels, helping dieters stay on track. So enjoy nuts, but just be mindful of your portion size. Try to limit yourself to one ounce a day. That’s about 28 peanuts, 14 walnut halves, or just 7 Brazil nuts.

Disease Fighting Food: Cauliflower

Studies have shown that eating more of this disease fighting food can significantly reduce the risk of developing numerous types of cancer, including breast, colon, prostate, bladder, and ovarian cancer. Cauliflower and its cousins, broccoli, kale, collards, and brussels sprouts, contain nitrogen compounds that may help prevent tumors.

This vegetable is also incredibly versatile. You can eat it raw, sautee it, boil it, steam it, or roast it. You can even mash it and replace potatoes for a less starchy and less carby side dish.

Blend it into a raw cauliflower creme soup or shape it into some spicy cauliflower potato burgers. You can also make a cauliflower Crust Pizza! But, one thing’s for sure. Cauliflower is outstanding when it comes to incorporating it into recipes.

Tip: Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding some cauliflower to soups, casseroles, and pasta dishes.

Disease Fighting Food: Grapes

Besides making that tasty wine we love so much, red grapes contain a phytochemical called resveratrol, which is a known anti-inflammatory. This cancer-fighting powerhouse is known to reduce the risk of developing chronic disease.

Along with being delicious, grapes contain a cancer-fighting phytochemical known as resveratrol. This phytochemical has anti-inflammatory and antioxidant properties to reduce the risk of infections.

So eat plenty of red grapes for snacks or enjoy a glass of red wine with dinner. However, just one glass because the alcohol will kill off any benefits of your overindulgence.

Bonus: Grapes, of course, can be eaten raw, but you should also try enjoying them roasted in this Thyme-Roasted Grapes recipe:
You’ll need:

1 pound of red seedless grapes
1 tbsp of olive oil
Salt
Pepper
1 – 2 tsp coarsely chopped fresh thyme or rosemary

Directions:

Preheat your oven to 425 degrees.
Snip the grape bunches into small clusters using a knife or kitchen shears and arrange them on a baking sheet.
Drizzle some olive oil over them and gently rub the oil onto the grapes to coat lightly.
Finally, sprinkle with some salt and pepper to taste. Pop them in the oven and roast for about 8 minutes, then sprinkle with some coarsely chopped fresh thyme or rosemary, your choice.
Return the baking sheet to your oven and continue roasting for another 3 to 5 minutes, or until grapes have softened and puckered or split a bit.
Serve warm as a complement to cheese.

So how easy does this list look? Luckily, most of the items we’ve listed are already in your fridge or pantry. Be sure to let us know of any other helpful disease fighting foods you may know!

And if you’ve enjoyed reading this article, you’ll love: 11 Easy Sources Of Protein You Could Be Missing Out On

Tags food, tips

11 Easy Sources of Protein You Could Be Missing Out On

Post author By Jenna
Post date February 26, 2022
2 Comments on 11 Easy Sources of Protein You Could Be Missing Out On

Protein Matters?

Protein is a necessary element of a healthy and balanced diet. And it’s also one of the factors which often comes up when we discuss different TYPES of diets. Mainly plant protein choices that eliminate meat and animal sources. According to the Institute of Medicine, the current Recommended Dietary Allowance for this amino acid is 0.8 g/kg/day for adults over 18 years old.

The IOM defined this intake as the level required to meet sufficient daily needs for most healthy individuals. However, this recommendation is to prevent deficiencies rather than support optimal health.

Protein gets broken down into amino acid building blocks in your digestive tract, which is used to synthesize hormones, support proper organ function, repair damaged cells, and even generate new ones. But enough of the technical talk. Let’s see what protein in a healthy lifestyle looks like. Here are 11 important protein-packed foods you should be consuming.

Tags food, tips

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