figs

When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chevre or Brie.

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Red Peppers

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster. Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

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Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

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Sweet Potatoes

One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some.

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Tomatoes

Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken

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Spinach

We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

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Broccoli

Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

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Olive Oil

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.

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Flaxseed

Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated
.

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oatmeals

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes. To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs

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Edamame and Tofu

Soy’s days as a cure-all may be over—some claims, such as help for hot flashes, don’t seem to be panning out—but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.

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beans

It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

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lean beef

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy. If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.

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salmon

Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

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fat free milk

Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Research shows that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend. A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat.

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diet food

The panelists applauded the Dietary Approaches to Stop Hypertension (DASH) plan for its nutritional soundness and safety—it racked up near-perfect scores in both categories. Endorsed by the federal government’s Department of Health and Human Services, the diet is packed with produce and light on saturated fat and salt.

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diet

Diet plays a very important part in the overall health of our hair just like skin. Here are a few additions to your diet as per your hair type that will help you add some glory to your crowning glory.

•  Normal Hair: Fish, chicken, dals, sprouts.
•  Dry Hair: Raw vegetables, pulses, brown rice, bananas, nuts, vitamin E capsules.
•  Oily Hair: Green leafy vegetables, salads, fresh fruits, yogurt.

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What Are Some Diet Guidelines to Keep Your Heart Healthy

Limit Sodium

The American Heart Association recommends limiting sodium to less than 1,500 mg a day. Sodium is essential in your body helping to transmit nerve impulses, maintain proper fluid balance in your body, and aid in the contraction and relaxation of your muscles, though very little is needed. To put this number in perspective, one tablespoon of salt contains 2,325 mg of sodium. Adding salt to your foods during cooking and eating is not the only consideration because an average of 77 percent of sodium in the American diet is from processed foods. Therefore, limiting processed foods and reading nutrition labels for sodium content are important.

Fruits and Vegetables

Fruits and vegetables contain vitamins and minerals that your body needs. They help your heart health because they contain high amounts of fiber and few calories. You should eat a variety of fruits and vegetables, focusing on fresh produce when possible, or low-sodium canned vegetables and fruits packed in water, not syrup. Fruits and vegetables can help fill you up, making it easier for you to avoid unhealthy high fat foods while also containing substances that might help prevent cardiovascular disease.

Low-Fat Protein

When choosing protein sources, focus on lower-fat options. Switch to low-fat or no-fat dairy products. When eating poultry, opt for skinless white meat. Egg whites and egg substitutes are good options. Limit high-fat marbled cuts of meat. Nuts, seeds, legumes and soy products are all good lower-fat protein sources. Aim to eat two 3.5 oz. servings of fish a week, as its unsaturated fatty acids might lower your cholesterol. The omega-3 fatty acids in fish are thought to reduce inflammation in your body, helping to prevent damage to your blood vessels that contributes to heart disease.

Whole Grains

All grains contain a bran, germ and endosperm. When grains are refined, they go through a process of milling that removes the bran and germ. Grains that are left whole provide more fiber and nutrients. This whole fiber helps lower your blood cholesterol and makes you feel full longer, helping you feel satiated, which can aid in managing your weight. The U.S. Department of Agriculture recommends that at least half of your grain servings be whole grains.

Limit Unhealthy Fats and Cholesterol

One of the most significant dietary changes you can make to lower your cholesterol, and therefore lower your risk of developing heart disease, is limiting unhealthy fats. Saturated fats increase your total blood cholesterol and your low-density lipoprotein, or LDL, cholesterol -- the "bad" cholesterol. Trans fats increase your LDL cholesterol while decreasing your high-density lipoprotein, or HDL, cholesterol -- the "good" cholesterol. Most fats that are high in saturated and trans fats are solid at room temperature, such as butter, stick margarine, beef fat and pork fat. Switch to monounsaturated and polyunsaturated fats, which have been shown to improve blood cholesterol levels, such as olive oil and canola oil.

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Heart Healthy Diet Foods List

Heart disease kills more American men and women than any other disease. The underlying cause of heart disease is often buildup of fatty deposits in the coronary arteries that supply the heart. High levels of cholesterol in the blood produce these fatty deposits, called plaque. Plaque narrows the coronary arteries, interfering with blood flow to the heart and raising the risk of a heart attack. Eating a heart healthy diet is a strategy to lower the likelihood you will develop heart disease. Consult your doctor to develop a dietary regimen appropriate for you.

Fruits and Vegetables

Fruits and vegetables are an essential part of a heart healthy diet. Besides their rich content of vitamins and minerals, most fruits and vegetables are high in fiber, which keeps the digestive tract working well and helps decrease levels of low-density lipoprotein, the "bad" cholesterol associated with heart disease. Choose high-fiber fruits such as apples, bananas, berries and citrus fruits, and consume vegetables such as legumes, broccoli, cauliflower, spinach and sweet potatoes. The American Heart Association recommends adding eight to 10 servings of vegetables and fruits to your daily diet.

Whole-grain Foods

Whole-grain foods are also rich in fiber and help maintain cardiovascular health. The Mayo Clinic says that fiber also helps regulate blood pressure. Choose whole-wheat breads, cereals and baked goods over products prepared with refined, white flour. Add whole-grain pasta, brown rice and other grains such as quinoa to your diet. Mayo Clinic also recommends adding ground flax seed to meals because it is high in fiber and contains omega-3 fatty acids, which help raise levels of high-density lipoprotein, the "good" cholesterol, and lower levels of "bad" cholesterol.

Low-fat Foods

Limiting your intake of saturated fats is a very important strategy for lowering cholesterol and reducing the risk of heart disease. These fats are found in marbled red meats and some dairy products. Instead, consume only lean meats, skinless poultry and fish. Choose low-fat dairy products over full-fat varieties and avoid butter and solid shortening. Use healthy oils such as olive, canola or corn oil that are high in unsaturated fats. The American Heart Association says that saturated fat should be no more than 7 percent of daily caloric intake

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Food Sources High in Iron

 

 

Dietary iron comes from both plant and animal food sources, with heme, or animal-based, iron being the most accessible for body functions. The human body absorbs nonheme, or plant-based, iron less easily. The FDA-recommended average daily intake of 18mg, therefore, assumes that iron will come from both sources. People who don't eat meat or who have greater mineral needs for health reasons may need to increase that total. Those who eat foods with high heme iron content frequently may need to decrease it.

Mollusks, Crustaceans and Fish

Clams top the seafood list of heme iron food sources in 3 oz. servings, providing from 12mg to 24mg in mineral content, depending on whether cooks prepare them from raw, frozen or canned supplies. The USDA Nutrient Database compares this intense iron content to oysters, with 6mg, which still satisfies 33 percent of daily requirements. Fish such as haddock, halibut, salmon and sardines offer between 1mg and 3mg of iron.

Meat and Poultry

Beef and pork liver and poultry giblets represent the most iron-rich foods among animal meats, which are heme sources. Dieters can raise their iron levels quickly by eating chicken liver, which has 12mg in 3 oz.; turkey giblets, 11mg in 1 cup; or braunschweiger, a pork liver sausage, 6mg in two slices. Common beef cuts contain about 3mg of iron, the USDA reports. Overall, dark poultry meat has greater iron content than white, and lamb delivers more dietary iron than pork.

Grains

Another quick fix for low iron levels comes from grain food sources, which MedlinePlus, a service of the U.S. National Library of Medicine and National Institutes of Health, ranks among the best. Wheat, barley and oats, already significant in nonheme iron, may be fortified, as in ready-to-eat cereal products. Cold cereals such as wheat bran flakes may contain as much as 18mg, or 100 percent of dietary iron needs for the whole day. Some cooked oatmeal and wheat varieties provide up to 13mg of iron. Additional whole grains with iron content include corn, brown rice and millet.

Legumes

For a wide variety of vegetarian dishes that provide dietary iron, consumers can choose among legumes. Cooked dry soybeans, beans, lentils and peas add significant nonheme iron to diets, with soybeans offering 9mg per 1 cup serving. MedlinePlus adds lima and kidney beans, which provide 4mg to 5mg of iron, to this nonheme list. Lentils, chickpeas, black-eye peas and other types of cooked dry beans have similar mineral content.

Vegetables

Dark green vegetables comprise the remaining group of nonheme iron foods. Mineral benefits vary greatly between raw and cooked greens, such as 1mg of iron in 1 cup of raw spinach versus 6mg in cooked spinach, according to the USDA. The same type of nutrient concentration occurs in similar food sources, such as collards, turnip greens and kale, but these tougher greens are usually eaten cooked.

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