Last Updated Dec 2010
Nuts. It’s true that nuts are full of fat. As a matter of fact, the average nut derives more than half of its calories from fat. But when it comes to heart health, all fats are not equal. Nuts are full of unsaturated fats, which are actually good for the heart. Nuts also contain protein, dietary fiber, heart-healthy phytochemicals (plant-based chemicals), plant sterols which lower cholesterol levels, antioxidants, magnesium and potassium which help control blood pressure. Eat a variety of nuts to make sure you get all the beneficial nutrients, but keep the number of nuts you eat to 10-15 per day (one ounce or one handful) to avoid weight gain. Buy unsalted, raw nuts for the best health benefit.
Blueberries. Antioxidants—which can reduce the risk of cancer and other diseases---are plentiful in blueberries. Strawberries, raspberries, blackberries and red grapes are good choices as well. One cup a day will keep your body supplied with fiber and essential vitamins and minerals.
Oats. High in soluble fiber and low in fat, oats contain protein, minerals and vitamins. Oats have the ability to lower cholesterol, aid in digestion, and lower spikes in blood sugar levels. Start the day with 1-2 cups of oats with blueberries and nuts and you will be ready for whatever comes your way.
Broccoli. Along with broccoli’s sidekicks--Brussels sprouts, cabbage, cauliflower and kale—these cruciferous vegetables are among the most powerful weapons in our food supply against cancer. 1 cup a day is all you need to boost your immune system, build bones and support cardiovascular health.
Pumpkin. Pumpkin is not a vegetable, but rather a fruit in the same family as melons. Rich in carotenoids, which give them their yellow color, pumpkin contains vitamins and minerals that have been shown to decrease the risk of various cancers, and is packed with minerals that protect against heart disease. One-half cup pumpkin per day is also an excellent source of daily fiber.
Salmon. Rich in omega-3 fatty acids, B vitamins, selenium, Vitamin D, potassium and protein, salmon is an excellent source of protein that can also reduce your risk of coronary artery disease. Omega-3 fatty acids found in salmon are critical fats that most people do not get enough of in their diet, but by eating wild salmon 2 times a week, you will achieve optimal protection against diseases associated with low intakes of these fats. These fats have even been touted to boost brain health.
Take control of your health by making the choice to eat these power-foods every day. Every time you eat is an opportunity to make a significant difference in your health!
About the Author: Alice Burron, MS, Personal Trainer, Exercise Physiologist, writer and motivational speaker. Alice has spent over 15 years inspiring and motivating adults and kids to live their healthy lives possible. Check out her website at www.2bfit.net. If you have a specific fitness question for Alice, she can be contacted at .