| We all hear about the many wonderful | | | | cardiovascular system. |
| foods that are good to eat, and good for | | | | For best results take a tablespoon a day |
| us. We always hear about eating fruits, | | | | of extra virgin olive oil that is cold |
| and vegetables, and nuts. But that's a | | | | pressed and greenish in color. This |
| big list to sort through, and wouldn't | | | | green color helps you spot high levels |
| it be simpler to have a few super foods | | | | of polyphenols. |
| that you can always turn to? To help | | | | Garlic |
| you in your endeavors to lead a healthy | | | | Another component of the Mediterranean |
| lifestyle and a healthy life you can use | | | | diet, Garlic is great for your |
| the list compiled below as quick | | | | cardiovascular system. By eating garlic |
| reference list of 9 super foods. These | | | | regularly you can reduce your blood |
| super foods and 14 others can be found | | | | pressure, triglyceride levels and your |
| in SuperFoods Health-Style, by Steven G. | | | | LDL(bad) cholesterol. Garlic also has |
| Pratt M.D. | | | | anti inflammatory agents and antibiotic |
| Apples | | | | properties. |
| Apples are a great food for many reasons | | | | To grab all the health benefits of |
| including the ability to reduce the risk | | | | garlic eat one clove several times a |
| or heart disease, certain cancers, high | | | | week. Raw garlic is best, but cooked is |
| blood pressure, and type-2 diabetes. | | | | good too. Keep in mind that dried garlic |
| They also benefit the respiratory system | | | | and garlic supplements don't have the |
| by preventing lung cancer and asthma. | | | | same benefits as fresh garlic. |
| By consuming apples your body gets | | | | Honey |
| fiber, potassium and antioxidants, such | | | | Honey is not often seen on many lists of |
| as Vitamin C and polyphenols. Studies | | | | healthy foods, but don't let that fool |
| show that the real benefit comes from | | | | you. Eating honey daily increases the |
| the synergistic interaction between | | | | amounts of antioxidant in the blood, |
| these ingredients. | | | | helps to prevent constipation, and |
| To take best advantage of apples for | | | | reduces cholesterol and blood pressure. |
| your health, eat a wide variety and make | | | | If you are running low on energy, reach |
| sure that you eat the peel, which | | | | for the honey, not sugar. Honey does a |
| contains several times more antioxidants | | | | better job of maintaining blood sugar |
| than the inside. As they say, eat an | | | | and energy than other sweeteners. And |
| apple a day. | | | | choose dark honeys over light ones, |
| Avocados | | | | because they are higher in antioxidants |
| When you want to help you body absorb | | | | and flavor. One to two teaspoons several |
| more nutrients from the foods you eat, | | | | times a week should do the trick. |
| have an avocado too. Fat soluble | | | | Kiwis |
| phytonutrients, like beta-carotene, are | | | | If you want extreme quantities of |
| more easily absorbed by the body because | | | | Vitamin C and E that can reduce risk of |
| of the monounsaturated fat in the | | | | asthma, osteoarthritis, and colon |
| avocado. | | | | cancer, and boost your immune system, |
| Avocados also help you keep your weight | | | | then grab a kiwi or two. An interesting |
| down because they help you feel full, | | | | point to keep in mind is that dietary |
| which triggers your body to stop eating. | | | | vitamin E appears to lower the risk of |
| They are calorie rich at 48 calories per | | | | Alzheimer's, and by consuming kiwis, you |
| ounce, so for best results eat one-third | | | | get vitamin E without the calories that |
| to one-half an avocado two to three | | | | most other vitamin e rich foods contain, |
| times a week. | | | | like nuts and oils. |
| Dark Chocolate | | | | Another stellar ingredient is lutein, |
| When you want a little indulgence with | | | | which lowers the risk cataracts and |
| your health food, try dark chocolate. It | | | | macular degeneration. To get all the |
| contains lots of polyphenols which lower | | | | above benefits and reduce the risk of |
| blood pressure and is a natural | | | | blood clots, then consume one kiwi, two |
| anti-inflammatory. You should keep in | | | | to three times a week. |
| mind that blood pressure lowering | | | | Onions |
| qualities are only in dark chocolate, | | | | For the benefits of onions, you can just |
| but not in its cousin, milk chocolate. | | | | reread the benefits of garlic, because |
| In 2000 a study published by the | | | | they are pretty much the same. |
| American Journal of Clinical Nutrition | | | | Try to eat dishes containing onions at |
| showed that the affect on blood flow | | | | least three times a week, and make sure |
| from high flavonol cocoa was similar to | | | | that you let the onion sit for 5 to 10 |
| taking a low-dose aspirin. These means | | | | minutes after you cut it open. If you |
| that dark chocolate could possibly be | | | | apply heat too soon you will deactivate |
| used to treat ailments like minor pains | | | | the thiopropanal sulfoxide, which is the |
| or headaches. | | | | substance in the onion that gives us the |
| For the best results use Newman's Own | | | | most heart benefits. And remember the |
| Sweet Dart Chocolate, as Dr Pratt has | | | | more pungent the onion, the better it is |
| found it has more polyphenols than any | | | | for you. |
| other dark chocolate he has found. Like | | | | Pomegranates |
| avocado, chocolate is high in calories, | | | | Pomegranates are packed with tons of |
| so shoot for no more than 100 calories a | | | | phytochemicals like potassium, which is |
| day. | | | | great for lowering your blood pressure. |
| Olive Oil | | | | Studies also suggest that pomegranates |
| There has been much discussion lately | | | | can slow the progression of prostate |
| about the benefits of the Mediterranean | | | | cancer and reduce the risk of |
| diet. Well olive oil is one of the main | | | | atherosclerosis. |
| components of that diet and its benefits | | | | Instead of fighting with the little |
| are outstanding. It is a great | | | | pulpy seeds to get your dose of |
| substitute for other oils and fats and | | | | pomegranate, try four to eight ounces of |
| has been shown to reduce the risk of | | | | 100% juice several times a week. Be sure |
| breast and colon cancer, lower blood | | | | to stay away from juices with added |
| pressure, and improve the health of your | | | | sugar. |