Top 10 Healthy Foods

Whether you’re making big or small changes to your diet, adjusting the way you eat is one of the most effective ways to manage and take control of your health. In addition to providing you with needed energy, the foods you eat everyday can also benefit your health in multiple ways. Some have the power to prevent cancer or protect you against heart disease. Here, we’ll break down some of the world’s most nutritious foods that you should be eating every week.

Avocados

Don’t let the fact that avocados are full of fats keep you away from this super food! They are full of monounsaturated fats, which are health promoting and can lower cholesterol. Avocados are also high in beta-sitosterol, a plant sterol that can block the absorption of cholesterol from your food. So, whether you’re eating these in guacamole or spreading them on toast, don’t forget to eat your avocados

Blueberries

Blueberries can save your heart, fight cancer, and can deter age-related memory loss and blindness. Thanks to the antioxidant epicatechins found in blueberries, they can also help with urinary tract infections to help flush out bacteria.

Beans

Beans are truly magical legumes! A serving of beans will help you feel fuller faster. They have rich fiber content that fill your stomach and cause a slower rise in your blood sugar. This will hold off your hunger and supply you with hours of energy.

Broccoli

You can consider broccoli your number one cancer fighter, thanks to its sulfur compounds. These compounds send a signal to our genes to boost production of enzymes that detox potential cancer-causing diseases. Broccoli also has a surprising amount of calcium and potassium, so you can swap out some dairy products for something with more benefits.

Garlic

More health benefits have been awarded to garlic than to just about any other food. Garlic has antibacterial, antifungal and antiviral properties. Most of its powers come from its sulfur compounds, which act as antioxidants, providing many cardiovascular benefits. Garlic also,

·         Lowers cholesterol

·         Acts as a blood thinner

·         Reduces formation of clots

·         Can lower your risk of colorectal, stomach and prostate cancer

·         Forces cancer cells out

Spinach

In addition to saving your eyes from aged-related macular degeneration, spinach has high concentrations of vitamin K, which can help keep your bones strong and prevent fractures. The leafy greens are also a powerful source of potassium and magnesium.

Flaxseed

Flaxseed isn’t the most flavorful grain, but it can be sprinkled into your everyday foods to have a big effect on your overall health. It’s a fantastic source of alpha-linolenic acid; an essential fatty acid the body uses to make omega-3 fatty acids. Try mixing it into your cereal or yogurt to easily get a few grams of fiber in you before the day starts.

Dark Chocolate

Dark chocolate is a sweet treat that can help you detoxify and fight off diseases. Studies have found that the flavonoids found in dark chocolate can improve blood pressure, prevent clots and slow down the oxidation of LDL cholesterol. Doctors suggest eating 45 grams a day to cut your heart attack risk by ten percent. So grab a piece of dark chocolate and enjoy!

Salmon

The fat in salmon acts like liquid gold running through your blood vessels. Just two servings a week can reduce your risk of cardiovascular disease by 17 percent.

Yogurt

Yogurt is great for bone-building calcium, but its real powers lie in the healthy bacteria, also known as probiotics. Too much unhealthy bacteria can grow in your gut and lead to gastrointestinal and other problems. Probiotics create immunity-enhancing compounds and natural antibiotics that help reduce bad levels of bacteria.

Now that you know the top ten healthy foods, look out for recipes on how you can incorporate them into your everyday diet. You can flavor them with seasonings, mix them together, and obtain all of their healthy benefits.

Dr. Corey Howard loves to cook and eat healthy. He posts plant-based recipes on his website and hosts cooking classes where you can learn to use these exact ingredients and make a delicious meal. Contact Dr. Corey at (239) 325-6504 and visit his website, https://www.howardhealthandwellness.com/ to learn more.

 

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