Healing Foods Part 1

June 29, 2011

We all eat for a variety of reasons. Are you eating for your health? It should come as no surprise that eating healthy food does more than make us feel good. We can and should eat foods that have been shown to help prevent or control conditions from cancer to arthritis. Keep in mind though, that the basics of good nutrition must be in place before using food as prevention. Choose whole foods over processed foods, eat plenty of fruits and vegetables, choose low fat dairy products, choose lean proteins, include nuts, seeds and legumes, limit sugar and refined carbohydrates. This week we will look at what research suggests to eat to combat heart disease, cancer and arthritis.

Heart Disease

whole grains - oats, brown rice, quinoa and barley - we are looking for 6 servings of these whole grains per day to help lower cholesterol and prevent it from clogging arteries
oily fish - such as wild salmon, sardines and anchovies - contain omega-3 fatty acids to help improve triglycerides, lower blood pressure and reduce inflammation; 2-7 servings per week
nuts - walnuts, almonds - also a source of omega-3 and they provide plant sterols to prevent cholesterol absorption, as well as vitamins and fiber; a small handful 5 times a week
olive oil - the healthiest oil choice for cooking, sautéing or using in dressings - provides heart healthy fats, vitamin E and polyphenols to lower “bad” cholesterol
beans - in addition to providing fiber, beans are a source of magnesium which helps to stabilize blood pressure, and folate which decreases levels of homocysteine an amino acid linked to heart disease

Cancer -eat color color color!!

leafy greens - spinach, kale, collard greens, bok choy - full of vitamins, minerals and phytochemicals; 2 cups a day
broccoli-full of vitamins, minerals and two powerful cancer fighting chemicals - aim for four servings per week
tomatoes - lycopene rich to shield cells from cancer-causing oxygen damage; choose fresh and canned
berries - full of fiber, vitamins and antioxidants to counteract free radical damage; choose darker berries for more antioxidants

Arthritis

omega-3 rich foods - fatty fish, ground flaxseed -to reduce inflammation; eat one per day
cherries-also to reduce arthritis-related inflammation; consume a variety of berries daily