Once in a while I come across some good nutrition information. I found these on a cycling website, but the food applies to almost everyone.
So, what are the magic foods? Not really magic, but common sense.
Eggland’s Best Eggs Can you believe TWELVE eggs a week did not increase your serum cholesterol? And here are some good features:
- 25% less saturated fat
- More than double the amount of Omega 3’s
- 10x more vitamin E
- 3x more vitamin B12
- 10% daily value of Folate
Beans We try to eat some dry beans at least once a week. Not only nutritious, but full of fiber, and very adaptable to different flavors, meats, and vegetables. Also, folate, protein, phytochemicals, and plenty of essential vitamins and minerals. They are even able to lower cholesterol, blood pressure and inflammation. Similar to Eggland’s Best eggs, high levels of folate in beans help to decrease levels of homocysteine, an amino acid that can build up in the body and damage arterial walls and is linked to an increased risk of heart attacks.
Cruciferous Vegetables I really like Brussel sprouts, and can pass on the broccoli and cauliflower. But the riced cauliflower form Trader Joe’s makes a great pizza dough. Cruciferous vegetables are not only tasty in a variety of recipes; they also are correlated with a decreased risk of cardiovascular diseases and they bind to fat in the intestinal track, which can lower LDL “bad cholesterol” levels. Note: have you seen that commercial about Valley agriculture, and the little girl who can’t wait to eat her broccoli? She should get an Academy Award!!!
Extra Virgin Olive Oil Now I really preach moderation here, as calorie count is also important. But if you must use oil, use EVOO. It is Rachel Ray’s best friend too! You can easily consume two tablespoons a day, which can significantly lower your risk of heart disease. Extra Virgin Olive Oil is high in polyphenols, an antioxidant with anti-inflammatory properties that can protect the cardiovascular system.
Oats You just new this list was too good to be true. I am not big on oats, but they can be added to many dishes. Oats are whole grains that help to lower blood pressure and also have numerous other heart health benefits. Thanks to their soluble fiber content, oats can help lower cholesterol by absorbing LDL “bad cholesterol” in the bloodstream. Soluble fiber also helps slow digestion, keeping you feeling fuller longer and less likely to overeat. Oats also contain lignans, a plant chemical that protects against heart disease. Although they can be lackluster on its own, oats just need a little creativity by adding toppings or incorporating it into baked goods and fruit.
I generally eat the beans and cruciferous at least weekly. I need tp increase my eggs, and oats. I am judicious about the amount of EVOO, after all, high in calories, and some of us cannot handle the fat.