By Gerald R. Taubin
We all know about the evil culprits. Like too much salt, excessive fat, and sugar. But what about the good guys? The foods that actually help prevent heart disease and stroke, ease arthritis pain, increase brain power, and as a result, make you look and feel younger.
Those foods aren’t hard to find. You’ll recognize them when you see them.
Citrus fruits
Oranges, lemons, grapefruits, limes, tangerines, kumquats, and tangelos.
One serving daily.
Vitamin C fights off infections, and lessens the progress and the pain of osteoarthritus Potassium can lower high blood pressure which (for women) can result in less vaginal lubrication, painful intercourse and fewer orgasms.
Berries
Strawberries, blueberries, raspberries, cranberries, blackberries and boysenberries.
One half to one cup, several times a week.
The pigments that give berries their colors are loaded with antioxidants. Antioxidants are good because they neutralize free radicals. Free radicals are toxic and get into the body’s cells and can damage DNA.
Researchers theorize that this contributes to chronic degenerative diseases, premature aging and sometimes death.
Blueberries were a standout in a recent university study, possibly protecting against balance and coordination problems that are often associated with our older years.
Fortified whole grain cereals (packaged)
All-Bran, Cheerios, Wheat Chex, and Grape-Nuts Flakes
One of the three servings of whole grains a day.
Lowers the risk of heart disease, stroke, diabetes, and certain cancers. Also helps keep your weight down, a major concern as you age. And cereals fortified with vitamin B12 helps with short-term memory.
Fat-free milk or fat-free or reduced fat yogurt
Three to four cups daily.
Calcium helps guard against osteoporosis. It also might help your waistline. When calcium intake is low, your body releases a hormone that encourages it to produce fat and discourages it from breaking the fat down. Milk is fortified with vitamin D for absorbing calcium and turning it into bone. Some experts believe that other nutrients in milk may help ward off colon cancer and high blood pressure.
Nuts
Almonds, cashews, pecans, and peanuts.
A handful, five times a week
Although very high in fat content, it’s the unsaturated kind, which helps lower the levels of LDL, or bad cholesterol. In a recent study, women that ate more than 5 ounces a week decreased their risk of heart disease by 35%. Almonds are rich in vitamin E: Cashews help prevent copper deficiency, which is linked to cardiovascular disease; Pecans are high in gammatocopherol (similar to vitamin E); and peanuts contain reservetrol which is important for a healthy heart. (Peanut butter is excellent as well.) Nuts have been known to help keep arteries elastic, which is vital for feeling young.
Beans
Black beans, pinto beans, soy beans, chick peas, etc.
Half cup, four times a week.
Contains folic acid, which is good for your heart and they are rich in fiber. Their potassium and magnesium help control blood pressure. Since beans are digested slowly and enter the bloodstream gradually, the rise in blood sugar is minimized which helps you avoid kidney problems and vision loss.
Broccoli (and relatives)
Broccoli, brussels sprouts, cabbage, kale, and cauliflower.
One serving a day if raw, half serving if cooked
Thought to trigger cells to produce powerful cancer fighting compounds. The sulforaphane in broccoli helps block the formation of colon tumors. The photochemical indole may provide protection against cervical cancer.
Spinach
Spinach, kale, chard, turnips escarole, arugula, and parsley.
One serving, four times a week.
Seems to fend off age-related macula degeneration (AMD), a serious eye disease that hits about 20% of people in their senior years. Two to four servings a week has been shown to reduce the risk by almost 50%. Early research indicates spinach may also offer protection against cataracts.
Lean red meat
Flank steak, top sirloin, and roast beef.
Three ounces, two to three times a week.
One three-ounce serving provides more than 50% of the RDA of zinc, a mineral that strengthens the body’s ability to ward off bacteria, viruses and carcinogens. Early studies suggest that beef contain CLA, a fatty acid that may cause cancer cell to die off.
Salmon
Salmon, sardines, herring and mackerel.
One three ounce serving, twice a week.
Salmon is very rich in omega-3, a fatty acid that is cardio-protective. It helps the body maintain a steady heart rhythm and reduces high levels of triglycerides and therefore the risk of heart disease. It also lessens the possibility of clotting, which could lead to stroke. Without omega-3, there is a greater risk of depression. There is also the possibility of it deterring mental disorders. Because omega-3 is an anti-inflammatory, it may protect against diseases like Alzheimer’s.
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