Dark Chocolate

     Dark chocolate lowers blood pressure because of the flavanols it contains. Flavanols keep the arteries from hardening which helps keep the blood flowing freely.

Read more: http://www.prevention.com/health/health-concerns/prevent-heart-attacks-best-foods-heart-health/dark-chocolate#ixzz2KMaA1qjR

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Almonds

     Almonds are not the only nut with health benefits, but they are super good for you. Almonds help to stop the risk of arrhythmias and cut down the bad cholesterol LDL. They contain sterols that lower the absorption of LDL from the foods you eat. Some cholesterol is made by your body and not from anything that you eat.

     Almonds also have unsaturated fat that help the liver to limit the amount of LDL that it makes. At the same time it helps the liver to manufacture HDL the good cholesterol.
photo credit: s58y via photopin cc

Read more: http://www.prevention.com/health/health-concerns/prevent-heart-attacks-best-foods-heart-health/almonds#ixzz2KMUxjNO8

Sardines

     Sardines have one of the highest levels of omega-3 fatty acids. They raise good HDL and lower triglycerides. They help to lower the risk of abnormal heart rhythms and lower the inflammation that can cause plaque to break and cause deadly blood clots in the arteries.

Read more: http://www.prevention.com/health/health-concerns/prevent-heart-attacks-best-foods-heart-health/sardines#ixzz2KMC5x6WG

photo credit: Sue Langford via photopin cc

Kale

       Kale helps to avoid hardening of the arteries, called atherosclerosis. It is just full of antioxidants, fiber, folate, potassium, vitamin E, lutein, and omega-3 fatty acid. As an added plus kale also has something called glucoraphanin which activates a special protein named Nrf2. This protein coats the inside of your arteries to prevent plaque from sticking to artery walls.                                                                                                                                                                    

Read more: http://www.prevention.com/health/health-concerns/prevent-heart-attacks-best-foods-heart-health/kale#ixzz2KM21Ikvc

photo credit: SweetOnVeg via photopin cc

Red Wine

     Red wine raises the HDL in our bodies and keeps clotting of plaque down. Red wine has polyphenols which have that effect on plaque. It helps keep the arteries from hardening. One glass per day is recommended because women who drink more than that have a greater risk of breast cancer.photo credit: filtran via photopin cc

Read more: http://www.prevention.com/health/health-concerns/prevent-heart-attacks-best-foods-heart-health/red-wine#ixzz2KLkkZYvF

Oranges

     Oranges can lower cholesterol and blood pressure and reduce the risk of heart failure. Oranges have pectin which soaks up cholesterol and blocks it from absorption into the body. The way it keeps blood pressure down is that it has potassium which keeps salt in balance.

     New research shows that pectin from citrus fruits aides in neutralizing galectin-3 which is a protein that creates scar tissue on the heart, which in turn causes congestive heart failure. The pectin in the orange is found in the pulp and pith which is the white coat between the orange and the skin.        

     Drink orange juice with pulp, or to get the maximum of these nutrients eat the orange and enjoy the sensory sensations that go with the experience.




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Black Rice

     The new word is that black rice is even better for your body than blueberries. "Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants," Zhimin Xu, PhD, of Louisiana State University Agricultural Center, says in a news release.

     Black rice takes a little longer to cook than white rice. It must be soaked in water for about an hour before cooking at a boil for about 35 minutes. It has a slightly nutty flavor and is said not to be that expensive.

     It sounds like an incredibly healthy food to include in our diets. photo credit: nebulux76 via photopin cc

Chocolate May Help With Stroke Risks

     We've heard all this before, but it's nice to hear it again, especially for us chocolate lovers!. A study has indicated to some researchers that eating a little but of chocolate every week could not only decrease of odds of having a stroke but can also decrease the risks of dying from one.

     They looked at three large studies and concluded in the first that studied 44,489 who had eaten one serving a week were 22% less at risk of having a stroke than those who did not eat it.

     The next smaller study said that 1,169 people who had 50g of chocolate weekly were 46% less likely to die from a stroke as compared to those who did not.

     The third study showed nothing.

     Dark chocolate especially has a high amount of flavonoids which are antioxidants. These antioxidants have many health benefits.

Photo by RVacapinta

Low Everything Broiled Chicken

     This recipe is flavorful and low in everything. It makes 4 servings and each serving has only about 142 calories, 3g fat, 66mg cholesterol, and 240 mg sodium.

• 4 skinless, boneless chicken breast halves, about 1lb
• 1/4 cup worcestershire sauce
• 2 tbls. lemon juice
• 1 tsp. garlic, minced
• 1/2 tsp. pepper
• 1/2 tsp. lemon peel, grated
• vegetable oil

     You're going to combine all ingredients except for the chicken and oil and use to marinate the chicken for about a half hour, turning the chicken once.
     Put chicken on broiler pan and brush it lightly with the oil, broil about 5 inch from heat for about 4 minutes, turn chicken over and brush with marinade then oil and broil that side another 4 minutes till chicken is done.

     I always use my meat thermometer to test doneness. I let mine get to 170 - 180 degrees and make sure meat and juices are not pink.

     Goes great with a green salad, low starch steamed vegetable, and a dinner roll or slice of garlic bread.

Photo by J.Godsey

Introducing the Healthy Snacks

     I have a 16 month old grandson. He's loved fruits and veggies as baby food since we've been able to start him on real foods from just formula.

     At his age now though he's got teeth and really enjoys using them. My daughter started giving him whole apples which he loves. He spits out the skin though and just eats the inside which is fine with us.

     The other day I made a pork roast and put in some baby carrots, broccoli, and cauliflower. The vegetables were somewhat softened but still on the crisp side. We handed him whole baby carrots and large pieces of the other vegetables. He loved them and ate most of them. Part of it is that he is feeding himself which makes him feel like a big boy, second he loves using his new teeth, and third he really seemed to like the taste. Most important we didn't force them on him.

     If you want healthy eating habits, start them young, make it their choice and let them see you enjoying them.

Do As I Say, Not As I Do

     Some of you may be asking what is so healthy about baked ham since I have a site about healthy foods with a ham on the front of it. The answer is that while I don't believe ham is actually good for you, I just love a good ham and this one looks appetizing to me.

     Ham to us is a little expensive so we only have it once or twice a year but it's drowned in maple syrup glaze and is delicious. So there you have it. I don't condone it I just eat it!

Is Ketchup a Vegetable?

     I realize that tomatoes are a wonderful vegetable, but I'm having a little trouble with the recent series of commercials from Chef boy ardee making a big deal over the fact that they say a serving is the same as a serving of vegetables.

     That may very well be, however it just seems on the surface that pointing that out now the way they are is as if they've changed their product. I don't think they did. I think they just changed their label because now getting your family to eat the five servings a day is a big nutrition deal. What say you?

Too Much Salt

      A new study in the New England Journal of Medicine says that we can cut as much as $24 billion dollars in health care costs and save thousands of people from strokes and heart disease.

     Researchers say though that about 75% of our salt intake comes from processed foods, and without those that make those foods cutting down the amount, we won't be able to see such benefits.

      The American Heart Association is now saying that we should reduce our sodium to about 1500mgs a day, rather than the old standard of 2300mg. Of course salt producers say there's no proof that salt causes high blood pressure and heart disease as well as strokes.

     I can of course only speak for myself and tell you that I personally have a horrible intolerence to too much sodium or salt in my diet. My husband however is just the opposite he has low blood pressure but puts salt on everything he eats, and he eats nothing but processed, fast, and fried foods. He will shake plain salt into his mouth as if it were candy.

     All of our bodies are different and what affects one may not affect another. Just remember not to make a major changes without consulting your health care provider.

How Can We Get Our Veggies?

     It seems to me that we are not eating enough fruits and vegetables for either of two reasons. Either we don't like them or we can't afford them.

     I've been thinking a lot about those two reasons, and I agree that they are good reasons and not just excuses. Let's look at affordability.

     If you're well off it's not a problem. If you buy a lot of junk food you can cut out some of that and replace it with fruits and veggies. If you are poor and out of work you can go to food pantries, but most of the time the fresh produce is anything but, and you will probably just end up with rotted food, and no one wants to eat that, even if you're poor. Most food pantries will offer a good selection of canned fruits and veggies. You may want to rinse them of some of the added sodium before eating though.

     Maybe doctors should just start writing reduced cost prescriptions for fresh fruits and veggies every month. I'm sure someone out there would reimburse for the reduced cost, since in the long run it would save in health care costs.
  
     Another answer would be to get on a government food program. They pay the farmers already to grow them. Maybe they could also pay you to eat them.

Let's look at the second reason we don't eat our produce on my other blog, Fruits and VeggieVille.

Red Meats Shorten Your Life Span

     A recent survey involving people eating red meats, including pork, show that it adds to all kinds of illnessess and results in people dying from all kinds of diseases.

     I'm not going to go into the details of the study proving that red meat is not good for you because I've heard this before and I really do believe it. Red meat is not good for us to eat.

     I am not a vegan and I love ribs and a good steak any day, but deep down I know that although it tastes better than heaven, it is not good for me. I and many of you need to learn that food must become a way of fueling our bodies and not the center of our entertainment or joy. This is difficult since I grew up with every celebration and good time centered around food.

      I think maybe I will leave out red meat except on rare occasions , I know it would be a lie to say I'd give it up completely. Rarely may be enough of a good start for now.

What I Know So Far

     How I need my daily diet to be for the rest of my life, at least till the next set of studies comes in.

• Red meat no more than once a week
• Fish no more than once a twice a week
• Turkey is the healthiest meat out there so far
• Replace transfats with good fats from nuts, seeds, chocolate, cheese, and avocados.
• Calories must be limited
• Fresh or frozen fruits and veggies are best
• Keep away from canned and processed foods
• Use olive oil that is extra virgin and comes in a dark bottle or container
• Measure portions if you have too 
• Eat slower
• Don't use salt

Ten Reasons Why Apples Are A Superfood

1. Apples help maintain good blood sugar, because the fructose in the apple is considered a simple sugar and is broken down very slowly. Combine that with the amount of fiber and you won't get sugar spikes and will feel fuller longer.

          An average apple contains about 80 calories.

1.  
2. If you eat one large apple per day you can knock your cholesterol level down by 8 to 11 %, two large apples a day can lower it by 16%.
3.  
4. An average apple contains about 3 grams of fiber, even if you peel the apple you still get about 2.7 grams of fiber. Fiber keeps you feeling more full and satisfied, and because it has two different kinds of fiber, it really helps knock down your bad cholesterol levels.
5.  
6. Apple skins have a strong flavonoid called quercitin. Eat one apple a day with 4 cups of green tea and a couple tablespoons of onions and you can lower your risk of heart attacks by about 32%. 
7.  
8. Researchers believe that apples can lower the risk of breast cancer and possibly colon cancer.
9.  
10. Apples come in many varieties, sizes, and colors, and can be enjoyed cold and crisp or warm and soft, and can be used in salads, desserts, appetizers, and main and side dishes.
11.  
12. Braeburn apples can help protect your skin from dangerous UV rays from the sun.
13.  
14. Apples have shown to raise the levels of hdl or good cholesterol.
15.  
16. After subtracting the amounts of fiber, an average apple has about only 15 grams of carbs.
    

Pumpkin Seeds

     Pumpkin seeds, or pepitas not only taste wonderful but they are very good for your body. It is believed that pumpkin seeds may have the following health benefits;

• lowers blood cholesterol
• reduces risks of some cancers
• helps the immune system
• very good source of magnesium, manganese, and phosphorus
• good source of zinc, protein, iron, and copper
• arthritic anti-inflammatory
• because of the zinc it protect mens' bones
• may promote prostate health

     A 1/4 cup of pumpkin seeds have 186 calories. They should be stored in an airtight container in the refrigerator.You can make your own at home by wiping them with a paper towel to remove any pulp from the pumpkin, lay them in a single layer on a brown paper bag for several hours to dry them and then roast them slightly in the oven at about 165 degrees for 17 minutes. After their done you can use them whole, chop them, grind them, and then add to recipes like ground meat, salads, casseroles, or anything you want.

Getting Started

The DASH eating plan requires no special foods and has no hard-to-follow recipes. One way to begin is by
seeing how DASH compares with your current food habits.

Remember that on some days the foods you eat may add up to more than the recommended servings from one food group and less from another. Similarly, you may have too much sodium on a particular day. But don't worry. Try your best to keep the average of several days close to the DASH eating plan and the sodium level recommended for you.

The Dietary Guidelines determined that the DASH eating plan is an example of a healthy eating plan and recommends it as a plan that not only meets your nutritional needs but can accommodate varied types of cuisines and special needs.

Remember that the DASH eating plan used along with other lifestyle changes can help you prevent and control your blood pressure. Important lifestyle recommendations for you include: achieve and maintain a healthy weight, participate in your favorite regular physical activity, and, if you drink, use moderation in alcohol
consumption (defined as up to one drink per day for women and up to two drinks per day for men).

One important note: If you take medication to control high blood pressure, you should not stop using it. Follow the DASH eating plan and talk with your doctor about your medication treatment. The tips in box 15 on page 27 can help you continue to follow the DASH eating plan and make other healthy lifestyle changes for a lifetime.

Change gradually
● If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
● If you don't eat fruit now or have juice only at breakfast, add a serving to your meals or have it as a snack.
● Gradually increase your use of fat-free and low-fat milk and milk products to three servings a day. For example, drink milk with lunch or dinner, instead of soda, sugar-sweetened tea, or alcohol. Choose fat-free (skim) or low-fat (1 percent) milk and milk products to reduce your intake of saturated fat, total fat,
cholesterol, and calories and to increase your calcium.
● Read the Nutrition Facts label on margarines and salad dressings to choose those lowest in saturated fat and trans fat.

Treat meats as one part of the whole meal, instead of the focus
● Limit lean meats to 6 ounces a day—all that's needed. Have only 3 ounces at a meal, which is about the size of a deck of cards.
● If you now eat large portions of meats, cut them back gradually— by a half or a third at each meal.
● Include two or more vegetarian-style (meatless) meals each week.
● Increase servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans in meals. Try casseroles, whole wheat pasta, and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.

Use fruits or other foods low in saturated fat, trans fat, cholesterol, sodium, sugar, and calories as desserts and snacks
● Fruits and other lower fat foods offer great taste and variety. Use fruits canned in their own juice or packed in water. Fresh fruits require little or no preparation. Dried fruits are a good choice to carry with you or to have ready in the car.
● Try these snacks ideas: unsalted rice cakes; nuts mixed with raisins; graham crackers; fat-free and low-fat yogurt and frozen yogurt; popcorn with no salt or butter added; raw vegetables.

Try these other tips
● Choose whole grain foods for most grain servings to get added nutrients, such as minerals and fiber. For example, choose whole wheat bread or whole grain cereals.
● If you have trouble digesting milk and milk products, try taking lactase enzyme pills (available at drugstores and groceries) with the milk products. Or, buy lactose-free milk, which has the lactase enzyme already added to it.
● If you are allergic to nuts, use seeds or legumes (cooked dried beans or peas).
● Use fresh, frozen, or low-sodium canned vegetables and fruits.

Potassium

Vegetables                                                              Potassium (mg)
Potato, 1 medium                                                    926
                                                   
Sweet Potato, 1 medium                                          540
Spinach, cooked, 1/2 cup                                         290
Zucchini, cooked, 1/2 cup                                        280
Tomato, fresh, 1/2 cup                                             210
Kale, cooked, 1/2 cup                                              150
Romaine lettuce, 1 cup                                             140
Mushrooms, 1/2 cup                                                 110
Cucumber, 1/2 cup                                                   80

Fruit
Banana, 1 medium                                                     420
Apricots, 1/4 cup                                                       380
Orange, 1 medium                                                      237
Cantaloupe chunks, 1/2 cup                                        214
Apple, 1 medium                                                        150

Nuts, seeds, and legumes
Cooked soybeans, 1/2 cup                                         440
Cooked lentils, 1/2 cup                                               370
Cooked kidney beans, 1/2 cup                                    360
Cooked split peas, 1/2 cup                                         360
Almonds, roasted, 1/3 cup                                          310
Walnuts, roasted, 1/3 cup                                            190
Sunflower seeds, roasted, 2 Tbsp                                124
Peanuts, roasted, 1/3 cup                                             120

Low-fat or fat-free milk and milk products
Milk, 1 cup                                                                  380
Yogurt, 1 cup                                                               370

Lean meats, fish, and poultry
Fish (cod, halibut, rockfish, trout, tuna), 3 oz                 200 - 400
Pork tenderloin, 3 oz                                                    370
Beef tenderloin, chicken, turkey, 3 oz                            210