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.