Oats and Grains
Tested for centuries, and loved by billions around the world, oats and whole grains, high fiber cereals, are most effective in naturally lowering blood cholesterol and in making bowels regular. A morning of fruit juice, oats and grains, minus ham, sausage, bacon and eggs, is one great habit that is in line with a healthy lifestyle, which helps in preventing a lot of diseases, like high blood pressure, diabetes, heart disease, stroke and cancer.
Fish – Omega 3
Eating at least two fish meals a week, particularly salmon, sardines, and herring, lowers the risk of developing cancer, heart disease, stroke, arthritis, diabetes, Alzheimer’s, and helps reduce depression. Consuming fish, which has cardio-protective omega 3 oils, instead of eating red meat, which is loaded with saturated fats and cholesterol, is a most healthy choice. Stay away from king mackerel, albacore tuna, shark, swordfish, tilefish and other large fishes, because they contain mercury. The smaller varieties, including regular light smaller tuna, are safer.
Blueberries
A super star among fruits as far as antioxidant contents is concerned, blueberries, which contains anthocyanins, improve brain function and vision, besides having anti-aging properties. They have also been shown to slow down the aging-related impairments in memory and motor coordination. Blueberries also has properties that counteracts inflammation, which is seen in almost all chronic illnesses like Parkinson’s, Alzheimer’s, coronary heart disease, arthritis, and diabetes. These little berries have also earned the distinction as the fruit with the greatest anti-cancer properties, compared to other fruits.
Avocados
Known to have high fat content, avocados is loaded with mono-saturated (good) fats, which lower the risk for the development of diabetes, heart disease and cancer. This fruit help in tissue and blood regeneration, an in stabilizing blood sugar. It also contains high fiber and lutein, which antioxidant is good for the skin and the eyes.
Apples
This most popular anti-doctor fruit contains a lot of quercetin and catechin, very powerful antioxidants that protects body cells from degeneration. This translates to a lowered risk of cardiovascular illnesses and cancer, especially when consumed with the skin. While the apple contains a lot of polyphenols, the peel has 5 times more of this excellent antioxidant. Apples have 2 times greater fiber contents compared to grapes, peaches, grapefruits, etc., making it beneficial in gastrointestinal health.
Cabbage
Cabbage belongs to the Brassica genus and considered the most impressive of the family, which includes bok choy and broccoli. They contain indoles, compounds that has been claimed to dramatically reduce the risk of the development of cancer. Some reports say that ingested “more than once a week, cabbage reduces colon cancer among men by 66%.” This vegetable also has properties that boost the immune system, kill viruses and bacteria, and cleans the blood. The red variety has cancer-preventing anthocyanins, like in blueberries.
Garlic
This popular condiment has been shown to reduce total cholesterol and triglyceride (carbo-fats) and is thus helpful in preventing arterial blockage in the heart, brain, kidneys, etc. Among heart patients, 2 to 3 cloves a day is said to cut down chances of subsequent heart attack by 50%. Garlic ha been dubbed “op on the list of the National Cancer Institute’s list of potential cancer-preventive foods.” Garlic, which is anti-viral and antibacterial, is also said to help detoxify mercury and cadmium, and a booster of the immune system.
Mushrooms
Mushrooms have been used as medicinal food in Europe and Asia for centuries for its potent booster of the immune system, especially the reishi, maitake and shiitake varieties. Some studies suggest that the maitake has properties that prevent and also treat high cholesterol, high blood pressure, viral illness, and even some cancers. Mushrooms are also used to minimize the toxic effects of chemotherapy and radiation among cancer patients.
Almonds
The nut of this generation, almonds are considered part of a healthy diet, because it has high fiber and mono-saturated fat content, both of which lower cholesterol. In spite of its calorie content, almonds have been found to aid in weight reduction, when made a part of a strategy for a healthy lifestyle, including diet management, daily exercises, moderation in alcohol us, and abstinence from tobacco.
Flaxseeds
Mahatma Gandhi was once quoted as saying “Wherever flax seed becomes a regular food item among the people, there will be better health.” This high-fiber seed, which has protein in it, good fatty acids and minerals, like potassium, magnesium and zinc, has been used as medicinal food against inflammation for centuries. Inflammation, as recognized today, is the disease process linked to a variety of chronic disease of our time, from heart disease, arthritis, diabetes, Parkinson’s and Alzheimer’s.
Pomegranates
Green teas and red wines have been known to have antioxidants in them, but pomegranates have 3 times more. Drinking pomegranates juice regularly has been shown to lower cholesterol and reduce arterial clogging to prevent heart disease and stroke. It is also postulated that long-term use also protects against cancer and helps in slowing down aging. As with all other fruits, fresh pomegranates are better and cheaper than those “manufactured” fruits juices and pills, marketed as “food supplements,” which are not only way over-priced but may actually be unsafe.
Dark Chocolate
Although more bitter than the lighter variety, dark chocolate confers the greater health benefits to those “addicted” to it. The antioxidants in dark chocolate has the same health-protective properties in it, as those in apples, cranberries, red wine and strawberries. Remember, only real cacao (60 percent higher) has the maximum flavanols that reduces bad cholesterol in the body to ward off heart attack and stroke. Compared to lighter color chocolates, the dark chocolate has fewer calories. Obviously, as in most things in life and in health, moderation is the key.
Mother’s Day is on Sunday. Remember her and her words of prophetic wisdom in the yesteryears, including about living a healthy lifestyle.
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Philip S. Chua, MD, FACS, FPCS, Cardiac Surgeon Emeritus in Northwest Indiana and chairman of cardiac surgery from 1997 to 2010 at Cebu Doctors University Hospital, where he holds the title of Physician Emeritus in Surgery, is based in Las Vegas, Nevada. He is a Fellow of the American College of Surgeons, the Philippine College of Surgeons, and the Denton A. Cooley Cardiovascular Surgical Society. He is the chairman of the Filipino United Network – USA, a 501(c)(3) humanitarian foundation in the United States. Email: [email protected]
