Put Up A Fight
By Doris A. Black

When it comes to good health, selecting the right foods can make all the difference. Research shows that many health problems, including heart disease, diabetes and even cancer, can be prevented or kept at bay through a proper diet. What exactly constitutes a healthy diet? Here are some tips.

Leafy green vegetables contain water-soluble vitamins, such as vitamin B2 (Riboflavin), biotin and folic acid, that protect the heart from disease and help the body release energy from carbohydrates, fats and proteins. Water-soluble vitamins only remain in the body for a short time and therefore need to be replenished on a daily basis. Other vegetables contain potassium, vital to maintaining the body’s fluid balance, blood pressure and heartbeat. Bananas, oranges, dairy products, dry beans and peas are other sources of potassium.

Another vegetable to include in your diseasefighting diet is chili peppers. They have been found to speed up metabolism, so you burn calories when the body is at rest. Cayenne and other “hot” peppers have the same effect.

To reduce your desire for a sweet dessert after every meal, try to include either avocados, cucumbers or broccoli with each meal. High in alkalinity, these foods help balance the body’s pH levels, diminishing those cravings for sweets. Avocados have received a bad rap in the past. Today, researchers have found that avocados contain the same beneficial unsaturated fat as peanut butter and the same amount of fiber as a piece of wholewheat bread.

For protection against cancer, eat watermelon, tomatoes, grapes and blueberries. Lycopene is an active cancer-fighting compound found naturally in tomatoes and watermelon. Watermelon actually contains 40% more lycopene than tomatoes. Red grapes, grape juice and blueberries all contain large amounts of cancer-fighting antioxidants. Eat one-half cup of the fresh fruits or eight ounces of the juice to reap the benefits.

Another healthy fruit is the apple. We’ve all heard the old saying, “An apple a day keeps the doctor away.” Well, researchers have found that apples are true workhorses when it comes to protecting the lungs. As a matter of fact, even smokers can cut the risk of lung disease in half by eating half an apple a day.

When it comes to proteins, fish is a low-fat alternative to red meat and it’s loaded with omega-3 fatty acids that help lower cholesterol and reduce the risk of heart disease. Tuna and salmon contain good fats that benefit the heart. Four or five servings of seafood a week are recommended, while red meat is only recommended twice a week. Cold-water fish like salmon, mackerel and sardines have been found to minimize the risk of prostrate cancer.

To postpone hunger pangs or munching in between meals, try eating three ounces of protein and a small quantity of healthy fats. The combination of the two elements slows digestion, staving off those cravings for several hours. Unhealthy snacking between meals is a major contributor to obesity.

Calcium (vitamin D) is essential for bone growth and density. As a matter of fact, ingesting 1,200 mg daily could reduce the risk of osteoporosis by up to 35%. So go ahead and indulge in lowfat milk, yogurt, ice cream and cheese. Another benefit of calcium is that it helps prevent weight gain by keeping certain hormones from activating and causing the body to burn fat for fuel instead of initiating hunger pangs.

Nuts contain vitamin B6 that contributes to a healthy nervous system. The monounsaturated fats in peanuts have been proven to help lower triglyceride levels. Participants in one study consumed 500 calories of peanuts daily to reap a nearly 25% drop in triglyceride levels. Peanut butter has been proven to be provide similar results. Nuts are also high in fiber, benefiting the digestive tract, and are loaded with the amino acid arginine, which may help regulate blood pressure. One handful of nuts or two tablespoons of peanut butter is recommended daily.

Magnesium, found naturally in almonds, green vegetables and dry beans and peas, may help reduce the risk of developing Type II diabetes, according to a study by the Harvard School of Public Health. The reason: Magnesium improves the body’s response to insulin. Additionally, magnesium is necessary for strong bones and helps nerves and muscles work properly.

Soy is a natural at lowering cholesterol, but most people don’t give it a chance. Only two ounces a day is all that is required to help protect your heart. Try soymilk, soybeans, soy burgers or hot dogs, soy ice cream or tofu. Don’t let the name fool you. Some of the soy products are quite palatable.

Although most people don’t consider it a nutrient, water is vital to maintaining healthy body systems. Every cell in the body relies on water to function properly. Water helps break food down into nutrients and carry those nutrients to cells throughout the body. Once the nutrients arrive at the cells, the water within the cells works to break down the nutrients into usable forms. Water also helps to keep joints lubricated, skin soft and your mind alert. Drinking the recommended eight glasses of water a day is the minimum you should consume. Keep a glass of water with you at all times. By the time your brain registers that you are thirsty, your body is already dehydrated.

By eating the right combination of nutrient-rich, disease-fighting foods, you can reduce your risk of disease and live longer. So go ahead and pile on the nutrient-rich foods onto your plate.