Twenty One Healthful Foods to Add to Your Menu
By
Ashley Osier
MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP
~ Holistic Wellness for Mind, Body, and Spirit ~
Current research shows that the following foods have multiple health benefits. I have taken the list from the AFPA website where I have been studying and have added a few photos of simple dishes I have put together. Give these healthful dishes a try and let me know how you like them.
1. Avocado
Avocado must be a part of the daily diet of every health conscious individual, be it the ones looking to have a healthier heart or an individual interested in tightening up his or her hip muscles. over the years have revealed that consuming avocado on a regular basis decreases LDL (bad cholesterol) and triglycerides by about 22% and increases HDL (good cholesterol) by 11%. This makes our heart healthy by within the arteries. The high fiber and protein content of avocado, on the other hand, helps in .
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| Salmon filet with avocado and melted cheese over rice and with sautéed mushrooms. I often add balsamic vinaigrette dressing to the salmon at the end and it is crazy delicious. These filets are baked, but I also poach my salmon and both are super healthy. Olive oil and Lawrys Garlic Salt are used in my preparations. |
2. Asparagus
This vegetable is filled with minerals, fibers and a series of essential vitamins like E, C, B2, B1 and K. Asparagus is capable of managing two of the most serious triggers of cardiovascular disorders; , two of.
3. Chia seeds
These seeds are rich sources of alpha linolenic acid and fiber. These contents of Chia seeds give them the power of managing blood pressure, , and thereby improving our overall heart health. In addition, the nutritional boost offered by these tiny seeds makes exercising a lot easier.
4. Broccoli
The vitamin K present in this vegetable assists in . The antioxidants sourced from broccoli, on the other hand, helps in stopping oxidation of bad cholesterol or LDL. The veggie is also known to be a great stress (one of the main causes of elevated blood pressure and heart attacks) reliever, when consumed on a daily basis.
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| Shredded chicken with rice, broccoli and summer squash is a delicious and healthy lunch or dinner by itself or with a salad. Simply add olive oil and a little garlic salt or season as you wish. |
5. Coconut oil
It’s high time that you start disregarding the ancient myth which suggests that all kinds of saturated fat cause atherosclerosis and other cardiovascular diseases. A recent study has shown that consuming two to three tablespoons of coconut oil everyday can assist in lowering plaque buildup within the arteries. Researchers have also found that the found in this oil assists in improving blood coagulation.
6. Coffee
It’s true that coffee, if taken in excessive quantity, can cause a series of health problems. However, when taken in moderation (8 to 16 oz per day), coffee is capable of disorders by almost 20 percent.
7. Cinnamon
Take a tablespoonful of ground cinnamon every day and see your cholesterol levels go down magically. This natural remedy is also great at . As a result of being a rich source of antioxidants, cinnamon can also prevent occurrence of cardiovascular diseases by preventing damaging oxidation of blood.
8. Fatty fish (sourced from cold-water)
Fish species found in cold water (examples include sardines, tune, mackerel, salmon etc.), contain healthy fats. These are fats . Make sure your diet includes fish at least twice a week. This dietary habit will reduce plaque formation and prevent inflammation, conditions known for triggering heart diseases.
9. Cranberries
The antioxidants present in this food item are great at by lowering bad cholesterol and increasing good cholesterol. Here, it must be mentioned that pure cranberry juice contains more powerful antioxidants than most other fruit juices.
10. Flaxseeds
Don’t forget to include flaxseeds in your diet if you want to build muscle and . Flaxseeds taste best when taken along with a glassful of delicious and healthy smoothie.
11. Green tea
Catechins, which happen to be the most powerful active ingredients present in green tea, are plant phenols during digestion.
12. Olive oil
This oil is rich in oleic acid, which is an EFA (essential fatty acid) capable of reducing oxidative stress within our bloodstream. A study conducted recently have revealed that using olive oil for dressing and cooking food can by as much as 41 percent. Make olive oil a part of your diet even if you are looking to lose weight.
13. Nuts
Nuts have always been regarded as one of alternative of junk foods and other unhealthy snacks. The monounsaturated fats, fiber, protein, and vitamin E present in almonds make them the best nuts when it comes to a heart healthy diet plan.
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| Sunflower seeds with rice and minced broccoli is surprisingly tasty mixed together. I also use sunflower seeds or pine nuts in my pasta dishes and salads or will snack on sunflower seeds that have been roasted. Again, keep it simple with olive oil, which is one of the items on this list and your preferred seasoning. |
14. Orange juice
Consume a couple of cups of 100 percent orange juice without any added sugar and see your inflamed arteries becoming normal within just a few days. The habit will also help in .
15. Pomegranate
Pomegranates contain antioxidant phytochemicals, which (heart and blood vessels) from becoming the victim of harmful oxidation. The fruit is also instrumental in promoting nitric oxide production, which assists in regulating blood pressure and clearing arteries.
16. Persimmon
Polyphenols and antioxidants derived from persimmon helps in reducing levels of triglycerides and LDL within our bloodstream. The fiber content of this food item, on the other hand, works by .
17. Spirulina
This cyanobacteria (aka blue-green algae) can effectively . Another amazing quality of the alga is that in spite of being a plant source of protein, Spirulina has every essential amino acid humans may need for having a healthy heart.
18. Spinach
The most prominent nutrients present in spinach include folate, potassium, and fiber. Each of these nutrients is known for its ability of . In addition, spinach and other leafy greens can reduce the levels of homocysteine, one of the most dangerous risk factors of atherosclerosis.
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| This spinach salad is simple and delicious with cherry tomatoes, and diced zucchini. I will sometimes add Lawrys seasoning salt before mixing my dressing. |
19. Whole grains
Replace the bleached carbs in . Examples of whole grains include brown rice, oatmeal, quinoa, whole wheat pasta, whole grain bread, etc.
20. Watermelon
This delicious fruit contains an amino acid called L-citrulline, which possesses the power of reducing inflammation and .
21. Turmeric
Turmeric contains an active ingredient called curcumin. It’s an anti-inflammatory agent capable of reversing damage and reducing inflammation of the arterial walls.
Stay healthy and joyful!
Ashley
Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.
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