Choosing disease-fighting foods

Research indicates that eating of certain foods can help lower your risk of several diseases.

Eat at least four servings of vegetables every day Vegetables are loaded with vitamins & minerals, contain fiber,have no cholesterol, & are low in fat and calories. 

●They are agreat source of phytochemicals, substances that appear to help reduce the risk of chronic diseases such as heart disease, cancer & diabetes. Eat a variety food to get all the health benefits.

●Eat at least three servings of fruits everyday  Fruits are filled with vitamins, minerals, antioxidants & fiber. 

●Except for few, such as avocado & Coconut, they’re virtually free of fat. Fruits are a major source of flavonoids, substances that may help lower the risk of cardiovascular disease & Cancer. Choose a variety of fruits to get the most health benefits.

●Eat food high in omega-3sEating at least two servings about 3 ounces each a week of fish that are rich in [omega-3 fatty acids} such as salmon, trout, tuna, herring & sardines can help reduce your risk of the heart disease. 

●Instead of frying, bake or grill the fish. Note that The Food & Drug Administration (FDA) advises pregnant women,and nursing mothers & children to avoid king mackerel, shark, swordfish & tilefish (golden bass or golden snapper), which are higher in mercury. 
Tuna steak & albacore tuna generally have more mercury than canned light tuna. Plant sources of omega-3s include canola oil, flaxseed ground and oil, soybeans & walnuts whole and oil.

Choose whole-grain foods

Eating whole grains may lower your risk of cardiovascular disease, type 2 diabetes & cancer. In addition to the more familiar whole-grain breads & cereals, add variety to your diet with hulled barley, brown rice, buckwheat, bulgur, millet, quinoa, whole-wheat pasta & wild rice.

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