11 Miracle Foods to Slash Cholesterol, Lower Blood Pressure, and Strengthen Your Heart
It’s no secret. Most diseases that we suffer from are caused by what we eat and sometimes even worse diseases are caused by what we don’t eat.
The standard American diet of burgers, pizza, French fries, and processed foodsis slowly killing us:
600,000 deaths a year are caused by heart attacks, according to the Centers for Disease Control and Prevention (CDC). That accounts for one in every four deaths.
Cancer is responsible for 577,000 deaths every year with almost 1.7 million new cases just this year, according to the American Cancer Society.
All of these diseases can be easily prevented by just eating the right foods. But truth be told, a lot of people really don’t know what foods to eat, and those who do often choose not to for a variety of reasons. Food affects everything in your life. It’s the key to your heart, eyes, skin, joints, and pretty much everything else about your body. Eating the right diet can help control or prevent a number of health conditions. But even more than that, it can make you feel better, live longer, and even be happier. For years, we’ve had a complicated relationship with food. We know that we should be eating certain foods but in a society bombarded with constant fast food, lots of sugar, and mountains of salt, it can be hard to make the right choices. Actually, eating well doesn’t have to be difficult. In fact, by using the guide below, you’ll discover health benefits of these tasty foods. Preparing meals will be much easier, because now you can choose foods wisely– ones that are healthy for you and your family– and taste great too!
HERE ARE 11 FOODS THAT WILL GO A LONG WAY TO HELP YOU ACHIEVE THE GOOD HEALTH YOU’RE LOOKING FOR.
NUTS are packed with antioxidants and vitamin E, both of which are potent fighters against cellular damage. Vitamin E has already been proven to prevent cellular damage and to help rebuild tissue. Although there are many different types of nuts that can be eaten, I personally like almonds and walnuts. Other nuts, including macadamia, hazelnut, and cashews, also pack a nutrient-rich punch.
AVOCADO- Once labeled as an unhealthy fruit for its high-fat content, the avocado now has a new reputation—as a healthy-fat fruit. While most fruits and vegetables have little or no fat content, avocado can carry up to a whopping 30 grams of fat per fruit. This may sound bad, but once you figure out what kind of fat they contain, you quickly learn that it does a lot more good than bad. It contains mostly monounsaturated fats (also known as omega-9), like the kind found in nuts and olive oil. This kind of fat is well recognized as a heart helper, as it actually lowers bad cholesterol and triglycerides. The consumption of avocado can also help balance your blood sugar and can improve the way your insulin works. These fruits are also abundant with folic acid, which has been shown to help reduce breast cancer risk. Add that to its rich potassium and magnesium content, both of which have been shown to help lower blood pressure (especially in combination with a reduction in salt intake), and you’ve got one winning fruit.
LEGUMES- Although legumes, such as beans and peas, may be blamed for occasional flatulence, I say they’re definitely a miracle food to eat because they’re a great source of soluble fiber. Legumes also have cholesterol-lowering, insulin-controlling, and cancer-fighting properties. Legumes lower cholesterol and blood pressure by controlling the amount of saturated fat that you eat from being absorbed, and by controlling the amount of insulin you produce following a meal. Legumes contain a great source of complex carbohydrates, which are digested slowly and produce a very slow but sustained insulin response. When you eat beans, your blood sugar increases slowly but is much more stable, without the ups and downs that can cause hunger, headaches, and loss of concentration. After you eat beans, you will also produce less insulin and that is one good way to improve your health. When your body secretes less insulin after a meal, this results in less fat storage and decreases the production of cholesterol and triglycerides from the liver.
DARK COLORED VEGETABLES- As far as vegetables go, this classification might be the most popular. In this group, I’ll include broccoli, kale and Swiss chard. Dark colored veggies contain pigments known as carotenoids which are very potent free-radical scavengers. These antioxidant chemicals, such as beta carotene, give the vegetables their characteristic deep and vibrant colors. They also contain high amounts of fiber, calcium, sulphur, magnesium, and important vitamins, including vitamins C, K, and folic acid. Luckily, these vegetables are renowned for protecting against heart disease and stroke, as well as boosting immunity with their rich beta-carotene levels. Specific dark-colored vegetables like broccoli have been previously shown to excel in cancer prevention. That’s because the cruciferous family of vegetables (including broccoli, cabbage, and cauliflower) are a great source of phytochemicals, phenolics, and antioxidants, which are especially effective in fighting hormone-related cancers like those of the breast and prostate. This vegetable could be just the preventive food you need.
BERRIES- Tart, naturally sweet, and quite delicious, these fruits are packed with vitamin C, flavonoids, and carotenoids, which can help fight off colds. My favorite berries are blueberries, raspberries, cranberries, and boysenberries. Even better, the antioxidant known as ellagic acid that the berries contain may be responsible for controlling DNA and preventing mutations that lead to cancer. Blueberries, specifically, contain one of the highest amounts of free-radical scavenging chemicals- more than many other fruits, which is important for healthy vision and cardiovascular health. When consumed in their natural form, they also contain natural sugars that do not cause unstable blood sugar levels.
FISH– Finally, a source of protein you can be confident about consuming. If you haven’t heard all the fuss— where have you been hiding? Fish are the best source of omega-3 fatty acids, which are a form of polyunsaturated fatty acids (or PUFA for short), one of the kinds of fats you want to consume. In fact, eating a diet rich in fish could actually lower the amount of bad fats, cholesterol, and triglycerides, while increasing levels of high-density lipo-proteins, or HDL (good cholesterol). Generally, your overall cholesterol will also be moderately reduced. These fatty acids keep bad fat from injuring artery walls. They work to relax and decrease constriction in artery walls, and they also prevent blood clots by preventing an unhealthy thickening of blood. Another bonus is that they keep heartbeats steady and regular. Several studies have shown that eating this delicious food just two times a week is all it takes to start putting your heart on track to a healthier life. One major study was conducted over ten years, and involved about 12,000 participants. It found a correlation between a high consumption of omega-3 fatty acids and a 30% reduction of cardiac events. These results have been replicated by more recent studies, too. Another similar study on 15,000 people in Japan found a 20% reduction in cardiac events for those with a high consumption of omega-3s. Many doctors are now recommending a diet that contains a minimum of two fish meals a week to people in risk groups for sudden cardiac death.
FLAXSEED- Crunchy, yummy, and an excellent source of fiber, these nutty seeds are also filled with healthy fats. What kind of fat, you ask? The good kind, of course! While not quite as rich in omega-3 as fish, flax is a great option for a vegetarian or someone who is trying to work in just a little bit more of healthy HDL-raising and LDL-lowering fats into their diet. These seeds offer similar polyunsaturated fats as those in fish that have been linked to the prevention and control of a number of conditions. This was recently tested on 30 men with high cholesterol in a double-blind, placebo-controlled study. Those who received flaxseed lignan tablets had a significant reduction in cholesterol levels compared to the ones taking a placebo. These results were again replicated in many studies.
GARLIC- This pungent staple of Mediterranean and Middle Eastern cooking has been linked to a number of health benefits. Traditionally, it’s been used in ancient remedies to heal colds. It also might be possible to control high blood pressure with garlic. Scientists believe that the main ingredient of garlic, allicin, is responsible for a drop in hypertension. Studies feud over the issue, but one found that a large dose of garlic preparation (about 2,400 mg) was able to significantly reduce blood pressure when taken by nine patients with severe hypertension. Amazingly, only five hours elapsed before patients’ systolic pressure decreased an average of seven mm, and their diastolic pressure decreased by 16 mm. The latter continued on a significant decrease for 14 hours after the dose with no side effects. Several studies have also noted garlic’s impressive effect on lowering cholesterol. One German study found that patients taking 800 mg of 1.3% allicin garlic tablets over 16 weeks had a considerable change in blood lipids than those taking a placebo. The garlic tablets were able to reduce total cholesterol by 12% and triglycerides by 17%, on average.
TEA- This known anti-inflammatory drink has been linked to a drastic reduction in arthritic symptoms. It’s been praised as both a way to prevent and treat arthritis by reducing inflammation in joints. Tea, especially green tea, has been used for centuries to improve the health of millions of people world-wide. There are many varieties of tea; however, it’s the green variety that has received the most research interest. This magical potion contains chemicals known as catechins, which have been shown to boost immune function, decrease inflammation and fight off free radicals in the brain and blood vessels. To get it to work, just drink some of this delicious drink every day. One study found that green tea was able to inhibit inflammation without any toxic effects on the body. Some preliminary studies show that it might even be useful in the treatment of hypertension, if used in the long term. One recent study divided 520 Chinese participants into two groups: non-coronary artery disease and coronary artery disease. The green tea drinkers had a reduced risk of CAD but only in the male patients– no similar findings were reported for the females in the study.
OATS- Oat bran and oatmeal have a high level of soluble fiber content that is thought to be responsible for lowering blood pressure and cholesterol levels. One study found that 35 to 50 grams of oat bran a day, when introduced into a diet, could reduce both total cholesterol levels and LDL (bad) cholesterol levels measurably. Oats are a heart-healthy food (you’ve probably seen that claim on the nutrition labels on oat products). That’s because they contain lots of polyphenols, which are strong antioxidants and anti-inflammatory agents. Oatmeal is also, in my opinion, one of the best forms of carbohydrates that you can eat! It is a complex carbohydrate and causes a slow and sustained release of sugar into your blood stream. Oatmeal causes a smaller release of insulin after being eaten and, because of this, is lower on the glycemic index scale. This is important if you want to control your weight, decrease food cravings, hunger, and enjoy a long-lasting energy source.
OLIVE OIL- Is high in antioxidants and also contains the good kind of fat found in nuts and avocados (monounsaturated fat) that are not found in most other cooking oils. It’s been linked to improved cardiovascular health, and when used in combination with CoQ10, it has been found to reduce incidences of cancer and heart disease.
These facts are why I’ve written this special report that reveals not one, but 11 miracle foods that can help you avoid the most dangerous diseases in the country. Heart disease, diabetes, stroke, and cancer might simply never exist if you eat the right foods.
Jeannie here… Dr. K.J. McLaughlin is right on. He didn’t mention it in this article, but simply leaving ALL CHEMICALS OUT of your diet will do wonders for your health. We hope you will benefit from his wisdom. To know what those chemicals are, please go to our EAT HEALTHY! page.
My study of how to achieve and keep good health began when I was 18 and has been my lifelong passion. I have learned much over the years and when my T.O.P.S. group dissolved, I created Talk 'N Share. Life happened and I have not done anything with it until now. Since the beginning of this year I have learned many important things and wish to share with others, who like myself, may find it nearly impossible to lose those last few pounds and maintain the loss already achieved.
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