Some of the most nutritious foods recommended by the nutritionists are:
Regardless of their fat, avocados can lower our cholesterol. Researchers find that replacing just five percent of our calories from saturated fat with monounsaturated fat the kind in avocados could chop the risk of heart attack. Avocados are also high in beta-sit sterol, a plant sterol that blocks the consumption of cholesterol from food, and the anticancer compound glutathione, a mighty antioxidant.
Beans are in fact good for our heart; they have large part of soluble fiber, which soaks up cholesterol so the body can dispose of it before it can stick to artery walls. Studies find that diets high in soluble fiber can cut total cholesterol by 10 to 15 percent. The same soluble fiber, combined with beans’ protein, makes beans favorable to blood sugar.
The antioxidant plant pigments that make blueberries blue – flavonoids called anthocyanins guard across heart disease, cancer and age-related blindness and memory loss. Like their cranberry cousins, blueberries are tops when it comes to avoid urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria bind to bladder walls.
Favor broccoli our number one cancer fighter, thanks to its sulfur compounds, such as sulforaphane, which we can smell as broccoli cooks. Eat more broccolis, and we could slash our risk of everything from breast and lung cancer to stomach and colon cancer by as much as half.
Dark chocolate contains hefty amounts of disease-fighting flavonoids, antioxidants also found in red wine and many fruits and vegetables. In fact, it appears to have more flavonoids than any other food. Research find its antioxidants can improve blood pressure, defend blood clots, crawling the oxidation of LDL cholesterol and reduce inflammation.
A tablespoon of ground flaxseed dampens over cereal or yogurt provides an easy 2.3 grams of fiber, repeatedly more than what is in the cereal itself. These act like estrogen in the body, blocking estrogen receptors on cells and contributing to compressed rates of certain hormone-related cancers, such as breast cancer.
More health benefits have been ascribed to garlic than to just about any other food – and some of them even hold true. Garlic has antibacterial, antifungal and antiviral properties; it even appears to banish some antibiotic-resistant bacteria, at least in test tubes. Garlic lowers cholesterol only modestly, but it also acts as a blood thinner, reducing the formation of blood clots and your risk of heart attack and stroke. Just six or more cloves a week can slash your risk of colorectal, stomach and prostate cancer in half, compared to eating one clove a week or less.
The fat in salmon is like liquid gold when it comes to your blood vessels. Just two servings of salmon a week can reduce your risk of dying from cardiovascular disease by 17 percent and your risk of having a heart attack by 27 percent. And the benefits appear to go beyond the heart.
Yogurt is a great determinant of bone-building calcium, but its real strength lies in live beneficial bacteria, known as probiotics, that keep down the gain of harmful bacteria in your gut. Eating more yogurts could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.