10 ways to triumph over the evil.
Calorie cares: Inspite of their fat content, Avacados are capable of lowering cholesterol. Replacing 5% of your calories from saturated fat (butter & cheese) with monounsaturated fat – present in Avocados –reduces the risk of heart attack by more than a third.
Avacados are high
in beta-sitosterol, a plant sterol that blocks the absorption of cholesterol
from food, and the anticancer compound glutathione, a powerful antioxidant.
Protein: Beans are very good for your heart because of their soluble fibre by
atleast 10-15% that soaks up cholesterol that sticks like glue to artery walls.
Blood sugar also benefits from the same soluble fibre combined with beans
protein. Furthermore, magnesium relaxes arteries, giving extra room for the blood
to flow and lowers blood pressure.
Enzymes: Broccoli is the No.1 chosen soldier to fight cancer, thanks to its
sulfur compounds, such as sulforaphane, which you can smell as broccoli cooks.
These compounds signal our genes to boost production of enzymes that detoxify
potentially cancer-causing compounds. The risk of breast, lung, stomach and
colon cancer, all can be fought with this weapon. Sulforaphane has also been
found to kill the bacteria that cause ulcers. Broccoli's is a non-dairy source
of calcium and potassium, making it good for your bones as well as your blood
pressure. Its vitamin C and beta-carotene protect your eyes from cataracts and
safeguard your brain cells from memory-robbing attacks by free radicals.
Flavonoids: Dark chocolate-The ultimate flavonoid farmer. It 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. Its antioxidants can improve blood pressure, prevent blood
clots, slow the oxidation of LDL cholesterol (making it less likely to stick to
artery walls), and reduce inflammation. Some research suggests that eating 45
grams (1.5 ounces) a day can cut heart attack risk by 10 percent. Eating dark
chocolate can also lower insulin resistance, the main problem behind diabetes.
Soluble fibre: A tablespoon of ground flaxseed over cereal or yogurt provides an easy 2.3 grams
of fibre, more than what is in the cereal itself! But flaxseed is most revered
for its lignans. They act like estrogen in the body, blocking estrogen
receptors on cells and contributing to reduced rates of certain hormone-related
cancers, such as breast cancer. Flaxseed is also a fantastic source of
alpha-linolenic acid (ALA), an essential fatty acid the body uses to make
omega-3 fatty acids. ALA thins the blood and makes it less sticky, reducing the
risk of heart attack and stroke. The little seeds also can lower cholesterol,
thanks to their big stocks of soluble fibre. Their anti-inflammatory power may
also help keep various conditions, from acne to asthma, at bay.
The anti of everything: Garlic-has more health benefits
than any other food. Garlic has antibacterial, antifungal and antiviral
properties; it even appears to banish some antibiotic-resistant bacteria. Most
of its disease-fighting potential comes from its sulfur compounds, which act as
antioxidants, providing many of its cardiovascular benefits. 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 6 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 sulfur
compounds flush out carcinogens before they can damage cell DNA, and they force
cancer cells that do develop to self-destruct.
Favoured Fat: The fat in salmon is like liquid gold when it comes to your blood
vessels. Just 2 servings of salmon a week can reduce your risk of dying from
cardiovascular disease by 17 % and your risk of having a heart attack by 27 %.
And the benefits appear to go beyond the heart. People who had the highest
levels of omega-3 fatty acids in their blood were 53 % less likely to report
feeling mildly or moderately depressed.
Vitamin K: Spinach, in addition to protecting your eyes from age-related
macular degeneration, thanks to its carotenoids, has high concentrations of
vitamin K, which can help maintain bone density and prevent fractures. The
green stuff is also a powerful source of potassium and magnesium as well as
folate, all of which can keep blood pressure low, reducing the risk of stroke.
Folate also appears to reduce the risk of lung cancer in former smokers.
Calcium: Yogurt is a great source of bone-building calcium, but its
armour is bacteria, known as probiotics, that keep down the growth of harmful
bacteria in your gut. Too many "bad" bacteria can lead to gastrointestinal
and other health problems. Eating more yogurt could help with inflammatory
bowel disease, ulcers, urinary tract infections and vaginal yeast infections etc.
Probiotics also produce immunity-enhancing compounds and natural antibiotics
that help reduce levels of nasty bacteria in the gut.
With the bow of 10 healthy foods, set fire to junk. Happy Dussehra!
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