We usually talk here about various diseases and conditions, and how you can avoid them. We don’t put too much emphasis on foods that can boost your health and help you prevent diseases.
The following foods have been proven to help you with various health problems, each solving a different health concern.
Without further ado, here they are:
Foods for lowering cholesterol
Cholesterol building up in our blood can lead to heart attacks. These foods are known to lower it -
1. Oatmeal and Oat Bran – Oatmeal can lower your “bad cholesterol (also called LDL cholesterol), because it contains soluble fiber, which causes cholesterol to be absorbed less in your intestines.
2. Walnuts and almonds – Walnuts and almonds can significantly reduce your blood cholesterol, as well as keep your blood vessels in a healthy condition.
3. Fish and omega-3 fatty acids – Fatty fish contain omega-3 fatty acids. As well as lower cholesterol, it also helps to reduce blood pressure, and lowers the risk of getting blood clots.
4. Olive oil – Olive oil contains antioxidants, which can lower your bad cholesterol levels.
Eating the right type of food can help with your heart. Photo by lepiaf.geo
How can you incorporate them into your diet? Here’s a plan -
a. You need 10 grams of soluble fiber in your diet to rip its benefits. Eating 1.5 cups of cooked oatmeal provides about 6 grams, while adding fruit to it (like bananas) will add the other 4 or so grams. You can also eat cereals that contain oatmeal or oat bran.
b. About 2 ounces of nuts will do the trick. Eat more than that, and you’ll also see fat from them.
c. It’s recommended to eat at least two servings of fish per week. If you don’t like fish, you can try taking omega-3 or fish oil supplements.
d. About 2 tablespoons of olive oil a day will give you its benefits.
Foods for improving your mood
We all get the blues from time to time. As long as you’re not actually depressed, some foods can boost your mood:
1. Chocolate – Chocolate contains many chemicals that can brighten up your mood. How does this work? One of these chemicals is anadamine, which does to our brains something similar to what cannabis does. Chocolate also raises the level of endorphins, substances that make us feel happy and euphoric.
2. Milk – Your grandmother knew this way before you did, when she advised you to drink that warm cup of milk before bedtime. The protein in milk is called whey, and it’s been shown to decrease anxiety and frustration.
3. Spinach – Yes, spinach. It’s rich in folate, which helps maintain normal levels of serotonin, which is mind-boosting. Studies show that people who consume less folate are more likely to suffer from depression.
4. Sesame seeds – They can help relieve stress. When we’re stressed, magnesium is depleted from our body. Sesame seeds are rich in magnesium and can help you regain balance.
5. Fatty fish (again…) – Not only are fatty fish good for lowering your cholesterol, they can also boost your mood. A study in Finland found that people who eat more fish are 31% less likely to suffer from depression.
Chocolate, and you’re a happy puppy. Photo by Robert S. Donovan
Foods for preventing cancer
Each type of cancer has its own reasons, which are not always known. What is known is that certain types of foods may help prevent it.
1. Fruits and vegetables – Our normal body metabolism causes damage to body tissues, in a process known as oxidation, which can lead to cancer. Fruits and vegetables contain antioxidants, which are thought to protect against cancer. Remember: Taking antioxidant supplements (such as vitamin C and E) was not proven to protect against cancer like eating fruits and vegetables was.
2. Foods rich in calcium – Not enough calcium and you may get colon cancer. Too much calcium, and you might be getting prostate cancer. So what are you to do? You should reach the daily recommended levels of calcium: 1,000mg a day if you’re 19-50, and 1,200mg a day if you’re over 50. The best sources for calcium are dairy products and some leafy vegetables and greens.
3. Foods rich in folate – We mentioned this in the depression department, and now also in the cancer department. Too little folate may increase the risk of cancers of the colon, rectum, and breast. Like stated above, foods rich in folate are leafy vegetables, like spinach, turnip greens, lettuce, dried beans and peas. There are also fortified cereal products. Sunflower seeds and liver are also good sources.
4. Water – Drinking enough water (and other liquids) may reduce the risk of bladder cancer, since water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with the bladder lining. You should strive to drink at least 8 cups of water a day.
Eat your veggies and fruit, and you might fight off cancer. Photo by NatalieMaynor
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