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Some of the best foods for your heart, and overall heath, do not need cooking, although those that do generally are cooked with the healthy methods described in other articles below.
Here are ten categories of foods that are considered by most nutritionists and health experts to have great value from a health viewpoint.
1. FRESH FRUIT - is a rich source of potassium, magnesium and fiber, all vital nutrients to the body. Many fruits also have very high antioxidant properties contributing to elasticity of bodily soft tissues and blood vessels. A rule of thumb in the body is “elasticity and softness is goodness.”
2. VEGETABLES - Everything that is true for fruits is also true for vegetables, which are rich sources of nutrients, vitamins, calories, fiber and more. Leafy greens are especially nutritious and healthy, and “organically grown” are worth the extra cost. Some vegetables need cooking, but the more they are cooked, the more the nutrient value declines.
3. FISH – are better for you because they are very high in proteins and other nutrients, and do not contain the complex fats that are in meats, especially red meats with “marbling” of fat to make them more tender. Most fish naturally are more tender than meats. Fish contain oils but these oils are highly beneficial polyunsaturated fatty acids, called omegas (mostly “omega-3”) that are used by the body as aids in metabolism, the creation of energy, and regulation of LDL (“bad”) cholesterol, among other purposes. Ocean-living fish generally are more healthful than fresh-water fish because they tend to have higher levels of omega oils and lower levels of industrial or agricultural contaminants, which are not healthy for the body
4. CHICKEN – Although a meat, it’s much lower in fats and easier to digest. It also is very rich in magnesium, an element that contributes to regular heartbeat, as well as hundreds of other healthful reactions within the body. Generally “white” meats like chicken and other fowl, and pork, are more healthy and easier to digest than red meats. To make chicken and fowl even healthier in your diet, cook it with the skin removed.
5. NUTS AND SEEDS - These are also great sources of potassium, protein, fiber and healthy fats, which produce energy. Nuts and seeds are very healthy heart foods. One caution is to eat them, as naturally grown as possible, without the salt that is added by food processors and distributers. The salt adds little nutritional value but does improve marketability.
6. BREAD – Some people view bread as a starch with little value but this judgment depends on the type of bread and how it is made. If it’s made with processed and bleached flours, this may be true. Clearly the most nutritious and healthy breads are made “as close to the grain” as possible, meaning that they are whole grain or whole wheat. Bread is a significant source of energy and fiber, and is ubiquitous in diets throughout the world.
7. RICE – is one of the world’s most prolific foods, eaten daily by literally billions of people. As with bread, the less processing, the better – brown rice generally is healthier than white rice, and wild rice is excellent too. Nutrients in rice provide many regulatory functions in the body and its high fiber content contributes to good digestion.
8. MEALS - are other grain-based or vegetable-based natural foods that have wonderful nutritional and health benefits. Examples of meals are oatmeal, branmeal, cornmeal, and polenta. There must be others in other cultures. Meals can be eaten alone, or with nuts berries or fruits, or prepared as nutritious additives to other dishes.
9. DARK CHOCOLATE - is good for a healthy and happy heart because it helps to lower cholesterol. However, chocolate also is heavy in calories in the forms of natural sugars, so eat it in moderation.
10. RED WINE – has been found to be excellent for improving blood pressure, lowering LDL cholesterol and reducing the risk of heart disease, but it must be consumed in moderation. A glass a day offers good health benefits, with red wine better from a health view than white wine.
A Healthy Life Is A Conscious Decision!
Many things contribute to overall health and especially heart health; regular exercise, good sleep, reduced stress, and diet, to name a few. Proper cooking and eating habits also play a major role. But mainly good health involves lifestyle choices. It requires conscious decisions and discipline to choose and follow best-health practices. But the good thing about doing so is that you will be rewarded with a happier and longer lifetime, and with a better quality of living. Eating healthy foods is one of the easiest decisions you can make in order to enjoy great health and a better life.
Copyright © 2010 by Jack Osborne - All Rights Reserved |
