Fitness and Wellness, Lifestyle

Foods That Reduce Your Risk of Disease

You are what you eat. How many times have we heard that from nutritionists and doctors? Research conducted by Loma Linda University notes that there may be a link between what we eat and the prevention of disease.

Save Your Heart

beans, peas, lentils and soybeans
beans, peas, lentils and soybeans

We’ve all heard about good and bad cholesterol. Eating more legumes—like beans, peas, lentils and soybeans—can raise your levels of good cholesterol and lower your levels of bad cholesterol. Nutritionists also suggest that using healthier oils— like olive, peanut and canola are a much healthier alternative. These oils are rich in monounsaturated fats. Want to lower your blood cholesterol? Spice up those meals with a little garlic, which contains allicin, a proven cholesterol reducer. Tea lovers will be pleased to note that their favorite beverage contains antioxidants, which can help reduce the build-up of fatty deposits in arteries. Tea can also enhance blood vessel dilation for better blood flow. If your blood cholesterol levels are elevated, add some soy protein to your diet. It can lower your LDL cholesterol levels.

Reduce Breast Cancer Risk

salads without dressing
salads without dressing

Breast cancer continues to take the lives of too many women every year. To reduce your risk, eat your salads without the dressing. Cook with chicken broth or vegetable stock and forget the margarine. Avoid high fat content foods, fried foods and those with trans fats. Stay away from processed meats and cold cuts. Opt for fish and shiitake mushrooms, which are high in Vitamin D.

Cut Your Risk of Prostate Cancer

tomato-based foods
tomato-based foods

Prostate cancer is a major killer of men as they get older. To reduce your risk, eat more tomato-based foods, which can lower your risk of prostate cancer by 20-45 percent. Researchers note that the lycopene, an antioxidant found in tomatoes and tomato products may help reduce your prostate cancer risk. Eating apples and onions, drinking tea, and occasionally red wine with meals can also help.

Urinary Tract Infections & IBS

blueberries, cranberries, cherries
blueberries, cranberries, cherries

These diseases can vary from bothersome to serious. To reduce your chance of urinary tract infections, try eating more blueberries, cranberries, unsweetened cranberry juice and cherries. All contain ingredients that limit the ability of bacteria to bind to bladder tissue. For Irritable Bowel Syndrome (IBS), eat more fruits, vegetables, flaxseed and dried plums. And do drink enough water to flush out your system. Eating more barley, oats, brown rice, and unsweetened dried fruits can also help reduce your chances of getting IBX.

Fewer Flus & Colds

fruits and vegetables rich in vitamin C
fruits and vegetables rich in vitamin C

Tired of catching a cold at the drop of a hat? Eating more fruits and vegetables rich in vitamin C can help. Try adding more oranges to your breakfast and lunch, or adding more red bell peppers to your dinner or lunch salad. Colorful fruits and vegetables generally have more antioxidants, including beta-carotene, vitamin E, selenium and vitamin C. All can help boost your immunity to colds and flu. The same holds true for carrots, apricots and broccoli—all are rich in beta-carotene, a substance that can strengthen your skin and mucous linings in the lungs and nose. Your skin and mucous areas are prime targets for cold germs. Another cold-cutting food is low fat yogurt, which is rife with immunity-boosting probiotics.

 

 

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Alex A. Kecskes has written hundreds of film reviews and celebrity interviews for a wide variety of online and print outlets. He has covered red carpet premieres and Comic-Con events for major films and independent releases.