Friday, November 18, 2011

A Healthy Gift Idea for Thanksgiving Day

Thanksgiving Day is just around the corner and for sure most Americans are now so busy finding for the best presents they could give to their love ones since giving gifts is among the highlights of this celebration. And when it comes to Thanksgiving gifts, nothing is better than giving our loved ones with something that will offer benefits to the health like a cornucopia basket filled with healthy fruits and vegetables that are in season. So what are the healthy fruits and veggies that are in season?

Corn – Good for the heart and best source for energy. Corns are cholesterol free, very low sodium, good sources of vitamin C, manganese, folate and dietary fiber.

Brussels Sprouts – They are good for the heart and contain lots of cancer-protection substances. Brussels sprouts are low fat, saturated fat free, very low sodium, cholesterol free, low calorie, good source of dietary fiber, high in vitamin C, good source of folate.

Pumpkin – Good for the heart and eyes. Pumpkins are fat free, cholesterol free, sodium free, good source of vitamin C and excellent source for vitamin A.

Sweet Potato – Sweet potatoes are fat free, saturated fat free, low sodium, cholesterol free, good source of dietary fiber, high in vitamin A, high in vitamin C, good source of potassium.

Pineapple – Contain lots antioxidant protection and immune support, vitamins for energy production, and with anti-inflammatory properties. Pineapples are fat free, saturated fat free, very low sodium, cholesterol free, and high in vitamin C

Grapes – Contains lots health-supportive phytonutrients that help boost almost all systems of thebody. Grapes are fat free, saturated fat free, very low sodium, cholesterol free

Cranberries – Good for the heart, for digestive tract, for kidney, and contain lots of anti-cancer properties. in fact, this fruits has been featured in my last post regarding dash diet. Cranberries are fat free, cholesterol free, sodium free, and good source of vitamin C as well as fiber

Pear – Good for the eyes, heart, colon, and helps prevent postmenopausal breast cancer. Pears are fat free, saturated fat free, sodium free, cholesterol free, excellent source of dietary fiber, good source of vitamin C.

By the way, when it comes to fruits baskets or simply cornucopia baskets, you can always find them both in local and online stores

Wednesday, November 9, 2011

The DASH Diet: Serving it Right

At risk of hypertension or currently suffering from high blood pressure? Here’s good news to everyone! According to the book entitled The DASH Diet Action Plan: Based on the National Institutes of Health Research: Dietary Approaches to Stop Hypertension, adopting healthy eating practices such as including more fruits and vegetables in everyday diet at the same time opting for low-fat or non-fat dairy, low-sodium diets  instead of processed foods are among the effective preventative measures to lower blood pressure and support healthy weight loss.

Below are some list of DASH diets (obtained from Yahoo! Health), which according to healthcare professionals who are expert in using stethoscopes when served correctly, they are guaranteed to lower the blood pressure level of an person.

4 Stalks of Celery a Day

Studies have shown that consumption of celery has a number of benefits to both man and animals. This food for lowering blood pressure is no longer new as Doctors of Traditional Chinese Medicine has already been using celery or celery root to hypertensive patients for almost a century now because it is rich in phthalides, a phytochemical that helps relax the muscle tissue in the artery walls so as to increased blood flow.

2-6 Ounce of Cold Water Fish a Week
Doctors who use littmann cardiology stethoscopes and doctors who use fetoscopes both agreed that consumption of cold-water fish (2-6 ounce per week) really have health benefits. This type of fish is said to be rich in anti-inflammatory omega 3-fats that helps lower blood pressure and other toxins that causes heart attack and stroke.

1 Serving of Broccoli a Day
Being hailed as a super-food because of its powerful antioxidant and anti-inflammatory properties, the ability of broccoli to reduce the risk of hypertension is without doubt. Aside from antioxidant and anti-inflammatory properties, this super-food is also packed with lots of fiber, potassium, calcium, magnesium, and vitamin C, which all helps normalize blood pressure.

3- 4 Cups of Whole Oats a Day
According to research, whole grain oats is full of fiber and magnesium that both have beneficial effects on blood pressure. Therefore, aiming for one serving of whole grain oats everyday can help reduce the person’s risk for high blood pressure. Besides lowering blood pressure, whole grain oats help slow atherosclerosis or the deposition of plaques of fatty materials in the inner walls of arteries.

 1 Cup of Cooked Black Beans a Day
Including a cup of cooked black beans in everyday diet can help maintain the blood pressure at a normal level. Black beans are good sources of folate or folic acid, a B-complex vitamin that is very essential in maintaining the blood pressure at a normal and healthy level. Not to mention the great amount of fiber and magnesium that black beans provide.

1 Cup of Berries a Day
Whether they are fresh or frozen, most doctors using littmann cardiology stethoscopes would recommend their hypertensive patients to eat at least one serving or one cup of berries a day. Berries, either raspberry, blueberries, or strawberries are very rich in fiber, calcium, vitamin C, potassium and other antioxidants that help get rid of plaques buildup in the inner walls of arteries.

1 Serving of Low-Fat Dairy per Meal
Researches show that those who consume a serving of low-fat dairy per meal have lesser chances of incurring high blood pressure. Including low-fat dairy in everyday diet is imperative as it increases the bioavailability of calcium at the same time offer blood-pressure lowering calcium and potassium. Best sources of low-fat dairy products that are guaranteed to prevent hypertension are skim milk, cheese, and yogurt.

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