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Beans, peas, lentils, peanuts, and chickpeas are excellent sources of fiber and vegetable protein to help stabilize blood sugar levels and keep food cravings away. They also help feed a healthy microbiome.
“A healthy intestinal flora is known to regulate inflammation and to lower blood lipids (” cholesterol “) and to regulate immune function,” explains Suzanne Dixon RD, nutritionist at the Mesothelioma Center. Asbestos.com .. She recommends that you include at least 5 servings of legumes in your diet every week.
Photo: Casa nisaphoto
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on the other hand, egg studies show that high cholesterol does not affect total blood cholesterol as much as saturated fat. In fact, a meta-analysis was published in the American College of Nutrition Journal, People with high egg intake (around 7 people per week). ) found a 12% reduction in the risk of stroke compared to patients with low egg intake (fewer than 2 people per week).
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Leafy vegetables like spinach, kale, and Swiss chard are tightly packed with folic acid. This is essential for cell growth and the formation of red blood cells. It also supports carotene (a pigment that acts as an antioxidant) which helps maintain healthy eyesight, bones, teeth, and skin.
“Folic acid from natural food sources helps protect brain function as we age,” says Dixon. “Carotene provides an antioxidant boost that protects against DNA breakdown and cell destruction,” she adds. “This damage builds up over time and can contribute to cancer and heart disease.”
Be sure to stick to all foods to get folic acid instead of supplements. Taking folic acid supplements can increase your risk of certain types of cancer, especially colon cancer, Dixon said.
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Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and radishes support the body’s natural detoxification process. “We have ‘detoxifying’ enzymes or chemical systems in cells (especially the liver), and the activity of these enzymes is increased by the presence of certain substances that are unique to cruciferous vegetables,” said Dixon. Says.
Cruciferous vegetables are especially beneficial for women as they help keep estrogen levels healthy and stop hormone-related cancers such as breast, ovarian, and endometrial cancer. Dixon suggests adding at least 5 servings of cruciferous vegetables to your diet each week.
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Extra virgin olive oil
Extra virgin olive oil has become a staple food for many reasons, more than just delicious. According to Dixon, it has been shown to help reduce inflammation, lower blood pressure, and improve insulin sensitivity.
“Extra virgin olive oil has excellent research showing its cardiovascular benefits. This is especially important to note recently given the following facts: Heart disease It’s the number one killer in the United States, ”says Dixon.
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Make oily fish like wild salmon, herring, mackerel, and sardines as part of your weekly diet. “Hundreds of studies support the use of small, oily fish for brain health because they contain omega-3 fatty acids and DHA (docosahexaenoic acid), which nourish the brain and help prevent amnesia and depression. “We do,” said Susan Schenck from MOTM. , Author of live feed factors.
Photo: Olena Mykhaylova
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Okinawan Known for long and healthy living, its population over 100 years old (people who live to be 100 years old) is one of the largest countries in the world. What is the secret of their longevity? Sweet potato, vitamin A, potassium, and fiber are abundant.
“Ryukyus have less rice and more sweet potatoes than the typical Japanese. This important dietary difference between these two groups influences why Okinawans live longer than other Japanese people. Believe it or not, ”says Dixon.
Dixon ideally recommends eating at least 3-5 servings per week instead of other starchy foods like rice, bread, and cold cereals.
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A diet high in fermented foods provides good bacteria to keep your intestines healthy. This is especially important as we get older, as the microbiome tends to lose diversity and diversity.
“The more diverse microbiomes are associated with anti-obesity effects and appear to protect against infections and autoimmune diseases. This is one of the mechanisms that are believed to decrease health with age, ”says Dixon.
Kefir, Sauerkraut, Kimchi, Kelp Tea and Other Probiotic Foods For digestive suppression. Ideally, you’ll need at least one serving of fermented food every day.
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Onions, garlic, chives, leeks and shallots not only give the dish a taste boost. These flowering plants contain compounds known as organic sulfur that aid the body’s detoxification process. 1 study published in the American Journal of Clinical Nutrition suggests that a diet high in onions and garlic may help reduce the risk of disease. Add chopped garlic and onions to stir-fries, salads, and soups and enjoy the disease-fighting benefits.
Photo: Robert Daley
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Good news: you don’t have to give up your coffee habit. Drinking coffee in moderation is actually good for your health. In fact, many studies have linked coffee consumption to a reduced risk of cancer, cardiovascular disease, dementia, liver disease, and even diabetes. Dixon recommends a dash of milk or cream and a teaspoon. add sugar to your daily brew.
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All types of tea, including green, black, and white teas, have long been welcome. Health BenefitsThanks to its antioxidant and anti-inflammatory compounds.
“Tea consumption has improved bone density. Many studies have shown that green tea lowers the risk of breast and other cancers in older women,” says Dixon. The best way to gauge the health benefits of tea without drinking too much caffeine is to keep it under 2-3 cups a day.
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There’s a good reason to make Greek yogurt. Healthy breakfast. High in protein, low in carbohydrates and sugar. In fact, a 170-gram container of non-fat Greek yogurt contains a whopping 17 grams of protein. This corresponds to around 40% of the recommended daily allowance for women and around 30% for men. Deborah Malkoff-Cohen, RD, Founder and Owner City Kids Nutrition We recommend a combination of Greek yogurt, muesli and fresh berries for breakfast. You can also replace it with creamy dip mayonnaise, mashed potatoes, soup, or sour cream in sauce.
Photo: Yelena Yemcuk
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Plums and plums
Dark colored fruits like plums and plums are packed with powerful antioxidants that fight the damage caused by free radicals in the body.
“Free radicals in the environment can damage cells, change their appearance and function and even cause cancer,” warns personal trainer and owner Dr. Roger E. Adams. I’m going. eatrightfitness .. “The protective effects of antioxidants can prevent cells in the body from rapidly breaking down and succumbing to the harmful effects of aging.” Chop prunes and plums and add them to salads and smoothies to enhance their natural sweetness. I’m going.
Photo: Yelena Yemcuk
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This creamy, green fruit is rich in vitamins and minerals like vitamins C, K, B, E, and A, fiber, and healthy fats. It also contains more potassium than bananas. “Potassium helps lower blood pressure by offsetting the negative effects of salt in the diet. The more potassium you eat, the more sodium you lose in your urine, ”says Malkoff-Cohen …
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Raspberries, strawberries, blackberries, and blueberries contain antioxidants called polyphenols, which have been shown to reduce inflammation throughout the body. Dixon recommends consuming 3-5 servings of berries every week. “For many, frozen is just as good as fresh and budget-friendly,” she says.
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Chocolate lovers are happy! Dark chocolate Made from over 70% cocoa, it naturally has less sugar than milk chocolate. Dark chocolate is also an excellent source of magnesium and iron to support a healthy immune system.
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A moderate intake of coconut oil (about 1-2 tablespoons per day) can be good for your heart. Saturated fats in coconut oil, unlike those of animal origin, have been shown to have some health benefits. Coconut oil is also an excellent source of vitamin E, which makes it an excellent natural moisturizer.
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Whole grains are not as healthy as oatmeal, which has been linked to lower blood sugar and cholesterol levels. “If we can prevent these blood sugar spikes in the long term, it will be much better for our heart,” says Largeman-Roth. “Having a cup of oatmeal every day is a great way to take advantage of this, but I also like to add oatmeal to muffins and pancakes.”
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Mushrooms are a great source of nutrients, especially vitamin D, that help maintain healthy bones. Eating mushrooms can also help keep your mind sharp. Whether you eat them raw or cooked, mushrooms get a healthy amount of antiaging effects.
Photo: Risto Arnaudov