These amazing foods can: reduce your risk of atherosclerosis
- whittle down your cholesterol
- lower your blood pressure
- cool inflammation
- neutralise damaging free radicals
- reduce your chances of developing metabolic syndrome by keeping your blood sugar fewer and steadier
- Keep your heart pumping at a healthy beat.
1 Roasted amounts - with the skins One handful of almonds packs a whopping 9g of monounsaturated fat to help to slash bad cholesterol and boost good cholesterol. Simply choosing almonds instead of a cake or crisps for two snacks a day could cut 'bad' cholesterol by nearly 10 percent. Natural vitamin E in the almond's 'meat' plus flavonoids in this nut's papery skin help to halt the development of artery-clogging plaque - be careful not to overdo it, though, or you'll pile on the calories.
2 Tomatoes - fresh, sun-dried and in a sauce Eating seven or more servings a week cut the risk of cardiovascular disease by 30 percent in a study of more than 35,000 women. And according to a study from the university of Oulu in Finland, 30g of ketchup and 400ml of tomato juice a day cuts levels of 'bad' LDL cholesterol by 13 percent after three weeks. How? It could be the antioxidant lycopene, or the tomato's stellar levels of vitamin C, potassium and fibre. Cooking tomatoes for 30 minutes or longer raises levels of available lycopene. And 15g of sun-dried tomatoes has more blood pressure-lowering potassium than a medium banana.
3 Avocados In a study by Mexico's Instituto Mexicano del Seguro Social, women and men who ate one avocado a day for a week had a reduction in total cholesterol of 17 percent. Their levels of unhealthy LDL and trigycerides fell, and good HDL levels rose - thanks, perhaps, to the high levels of 'good' monounsaturated fat. The fruit is also full of cholesterol-cutting beta-sitosterol.
4Salmon Among omega-3-rich fish, salmon is king: one serving contains about 1.8g of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), omega-3s that help to cut your risk of deadly out-of-rhythm heartbeats, reduce bad cholesterol, cool inflammation and discourage atherosclerosis and the formation of blood clots.
5Oatmeal Betaglucan, the solublle fibre in oats, acts like a sponge, trapping cholesterol-rich bile acids in the intestines and eliminating them. The result in lower 'bad' because there's less cholesterol to be absorobed into the bloodstream. A big bowl of oatmeal (what we usually eat as porridge) a day - about 225g - could cut cholesterol by an extra 2 to 3 percent, suggests a study published in the journal of the American Medical Association.
Pick the answers to these 11 questions that best reflect your current eating patterns
Is your diet making you old?
1 My usual breakfast is:a Oatmeal or high-fibre cereal with semi-skimmed milk and some fruit.
b Sausage or bacon, an egg and a roll.
c A cup of coffee and maybe a slice of white toast.
2 My favourite fruits:a Change with the seasons: I love berries, peaches, watermelon, apples, mangoes and more.
b Are the occasional apple, orange or banana.
c Ar the cherries in chocolate-and-cherry ice cream.
3 On a typical day, I eat this many vegetablesa Loads - a salad or soup with lunch, several helpings at dinner and even a helping as a snack.
b Two - a salad or side dish with dinner and maybe some lettuce or tomatoes at lunch.
c One - do chips count?
4 Whole grains are a____________part of meals in my house:a Big. We eat whole grain bread and brown rice and have tried other grains, too.
b Small. I get brown bread sometimes or wheat crackers.
c Non-existent. I prefer the comforting, smooth texture of white bread, white rice and white noodies.
5 My beverage of choice is:a Water
b coffee or hot tea.
2 Tomatoes - fresh, sun-dried and in a sauce Eating seven or more servings a week cut the risk of cardiovascular disease by 30 percent in a study of more than 35,000 women. And according to a study from the university of Oulu in Finland, 30g of ketchup and 400ml of tomato juice a day cuts levels of 'bad' LDL cholesterol by 13 percent after three weeks. How? It could be the antioxidant lycopene, or the tomato's stellar levels of vitamin C, potassium and fibre. Cooking tomatoes for 30 minutes or longer raises levels of available lycopene. And 15g of sun-dried tomatoes has more blood pressure-lowering potassium than a medium banana.
3 Avocados In a study by Mexico's Instituto Mexicano del Seguro Social, women and men who ate one avocado a day for a week had a reduction in total cholesterol of 17 percent. Their levels of unhealthy LDL and trigycerides fell, and good HDL levels rose - thanks, perhaps, to the high levels of 'good' monounsaturated fat. The fruit is also full of cholesterol-cutting beta-sitosterol.
4Salmon Among omega-3-rich fish, salmon is king: one serving contains about 1.8g of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), omega-3s that help to cut your risk of deadly out-of-rhythm heartbeats, reduce bad cholesterol, cool inflammation and discourage atherosclerosis and the formation of blood clots.
5Oatmeal Betaglucan, the solublle fibre in oats, acts like a sponge, trapping cholesterol-rich bile acids in the intestines and eliminating them. The result in lower 'bad' because there's less cholesterol to be absorobed into the bloodstream. A big bowl of oatmeal (what we usually eat as porridge) a day - about 225g - could cut cholesterol by an extra 2 to 3 percent, suggests a study published in the journal of the American Medical Association.
Pick the answers to these 11 questions that best reflect your current eating patterns
Is your diet making you old?
1 My usual breakfast is:a Oatmeal or high-fibre cereal with semi-skimmed milk and some fruit.
b Sausage or bacon, an egg and a roll.
c A cup of coffee and maybe a slice of white toast.
2 My favourite fruits:a Change with the seasons: I love berries, peaches, watermelon, apples, mangoes and more.
b Are the occasional apple, orange or banana.
c Ar the cherries in chocolate-and-cherry ice cream.
3 On a typical day, I eat this many vegetablesa Loads - a salad or soup with lunch, several helpings at dinner and even a helping as a snack.
b Two - a salad or side dish with dinner and maybe some lettuce or tomatoes at lunch.
c One - do chips count?
4 Whole grains are a____________part of meals in my house:a Big. We eat whole grain bread and brown rice and have tried other grains, too.
b Small. I get brown bread sometimes or wheat crackers.
c Non-existent. I prefer the comforting, smooth texture of white bread, white rice and white noodies.
5 My beverage of choice is:a Water
b coffee or hot tea.
c Fizzy drinks or squash.
6 when I eat chicken, I:a Usually have it sliced (without skin) into vegetables, salads or other dishes.
b Have it grilled with the bone and skin.
c Have it battered and fried.
7 My regimen for supplements is:a Consistent - I take a multivitamin every day, plus one or two other smart choices.
b Inconsistent - I've got lots of vitamins in my kitchen cabinet, and once in a while, I might even take one.
c Non-existent - vitamins are not a part of my life.
8 When it comes to dairy foods, I:a Make sure I have several low-fat servings a day.
b Have an occasional pot of yoghurt, glass of milk or pieces of cheese.
c Add milk to my coffee - that's about it.
9 When I do my grocery shop, my trolley is mostly filled with:a Unprocessed foods, such as fruits, vegetables, eggs, orange juice and raw meat.
b A mix of fresh foods, packaged foods and frozen meals.
c Boxes, cans, jars and precooked meals.
10 My typical dinner is:a Slow and social. I eat with my family or, when possible, with relatives or friends.
b Quiet, I often watch TV or read while dining.
c Expedient. I just grab whatever's at hand and don't make a formal sit-down meal of it.
11 If I were hungry at 3pm, I would probably:a Have a piece of fruit or a handful of nuts.
b Tell myself that dinner is just a few hours away.
c Have a chocolate bar, biscuit, bag of crips or scoop of ice cream.
Your Score
If you circled mostly (a) answers:
Your meals - and your way of eating - are in line with the age-defying traditions of long-lived, healthy people in places such as crete and Okinawa. You can take your nutrition-packed good habits to new heights by trying new fruits and vegetables, adding more types of whole grains to your cooking repertoire, snacking on good fat-rich nuts and savouring mealtimes even more.
If you circled mostly (b) answers:
You're modestly healthy, but you're not doing much to prevent disease or add healthy years to your life. Your diet's too low in fruits, veg, whole grains and bone-building calcium. And it's also too high in sugars, refined carbs and artery-clogging fats. As a result, you may be feeling tired and moody, and have digestive problems. Choosing to eat well could help you to feel better in just a few short weeks - and lay the foundation for years of better health ahead.
If you circled mostly (c) answers:not only have you put yourself at greater risk of many serious diseases, but you are eating in a way that saps you of energy, reduces brainpower and makes you susceptible to colds, flu and other everyday challenges. The seven choices of full-life eating should become a top priority. start by making small changes such as adding a multivitamin and calcium supplements to your daily routine, substituting fruit for sweets and starting meals with a salad. You'll soon discover that healthy
eating is filling, flavourful and hugely pleasurable. And you'll feel better immediately.
6 when I eat chicken, I:a Usually have it sliced (without skin) into vegetables, salads or other dishes.
b Have it grilled with the bone and skin.
c Have it battered and fried.
7 My regimen for supplements is:a Consistent - I take a multivitamin every day, plus one or two other smart choices.
b Inconsistent - I've got lots of vitamins in my kitchen cabinet, and once in a while, I might even take one.
c Non-existent - vitamins are not a part of my life.
8 When it comes to dairy foods, I:a Make sure I have several low-fat servings a day.
b Have an occasional pot of yoghurt, glass of milk or pieces of cheese.
c Add milk to my coffee - that's about it.
9 When I do my grocery shop, my trolley is mostly filled with:a Unprocessed foods, such as fruits, vegetables, eggs, orange juice and raw meat.
b A mix of fresh foods, packaged foods and frozen meals.
c Boxes, cans, jars and precooked meals.
10 My typical dinner is:a Slow and social. I eat with my family or, when possible, with relatives or friends.
b Quiet, I often watch TV or read while dining.
c Expedient. I just grab whatever's at hand and don't make a formal sit-down meal of it.
11 If I were hungry at 3pm, I would probably:a Have a piece of fruit or a handful of nuts.
b Tell myself that dinner is just a few hours away.
c Have a chocolate bar, biscuit, bag of crips or scoop of ice cream.
Your Score
If you circled mostly (a) answers:
Your meals - and your way of eating - are in line with the age-defying traditions of long-lived, healthy people in places such as crete and Okinawa. You can take your nutrition-packed good habits to new heights by trying new fruits and vegetables, adding more types of whole grains to your cooking repertoire, snacking on good fat-rich nuts and savouring mealtimes even more.
If you circled mostly (b) answers:
You're modestly healthy, but you're not doing much to prevent disease or add healthy years to your life. Your diet's too low in fruits, veg, whole grains and bone-building calcium. And it's also too high in sugars, refined carbs and artery-clogging fats. As a result, you may be feeling tired and moody, and have digestive problems. Choosing to eat well could help you to feel better in just a few short weeks - and lay the foundation for years of better health ahead.
If you circled mostly (c) answers:not only have you put yourself at greater risk of many serious diseases, but you are eating in a way that saps you of energy, reduces brainpower and makes you susceptible to colds, flu and other everyday challenges. The seven choices of full-life eating should become a top priority. start by making small changes such as adding a multivitamin and calcium supplements to your daily routine, substituting fruit for sweets and starting meals with a salad. You'll soon discover that healthy
eating is filling, flavourful and hugely pleasurable. And you'll feel better immediately.
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