If you are what you eat, and you eat plenty of “super foods,” does that make you invincible? Of course not, but the relationship between nutrition and health is undeniable.
“The term ‘super foods’ often refers to those high in antioxidants, such as blueberries and walnuts,” says Beverley Manganelli, RD, CDE, community nutrition manager at Hunterdon Medical Center. Eating foods high in antioxidants may help reduce your risk for heart disease and other conditions by repairing or preventing cell damage caused by free radicals. Imagine an apple browning after it has been cut. The browning is the result of free radical damage.
“This doesn’t mean you should eat blueberries all day,” she continues. “I suggest a balanced and varied diet that is high in fruits, vegetables, whole grains and fish, and low in saturated fats, trans fats, cholesterol and sodium.”
Look for foods high in the following:
ANTIOXIDANTS may improve immune function and lower risk of infection and cancer. Foods high in antioxidants include blackberries, walnuts, strawberries, artichokes, beans, apples and cranberries.
OMEGA-3 FATTY ACIDS, found in oily fish such as salmon, mackerel and blue fin tuna, are known to lower triglycerides and increase HDL (”good”) cholesterol. They also help prevent blood from clotting.
OATS AND OTHER WHOLE GRAINS are good sources of fiber, as well as selenium, potassium and magnesium. Consumption of dietary fiber is known to help lower cholesterol.
NUTS are known to improve cholesterol. Watch portion size and avoid those that are salted. Walnuts are an especially good choice because they contain omega-3 fatty acids.
“It’s easier than you think to rescue your diet,” notes Ms. Manganelli. “Try healthier versions of foods you already enjoy. Substitute brown rice or whole grain pasta for the white versions.”
