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Category: Heart Healthy Food

How Healthy Eating Prevents Disease

How Healthy Eating Prevents Disease

You know your diet impacts your health. You’ve probably heard this over and over again. But have you ever wondered how exactly it improves your health? How does what you put into your body prevent certain life-threatening illnesses like heart disease, stroke, diabetes and osteoporosis?

Healthy eating prevents obesity which is the number one nutritional reason for disease.
Obesity is a major risk factor for many conditions, like type 2 diabetes, osteoporosis, stroke, heart disease and more. Eating foods loaded with sugar, fats and calories can add extra weight to your body, weakening your bones and making your organs work harder. This automatically puts you at a higher risk for health problems down the road. Health problems and medications can fog your brain and cause imbalances that effect your mood. Emerging evidence suggests a close relationship between diet and mood. Another benefit of  healthy eating improves your mood, which in turn boosts physical activity, which in turn reduces your risks of disease.

If you’re happy, you’re more likely to be active. Eating the right foods can help you be happier, therefore leading to more bouts of healthy exercise. Since regular physical activity is a necessity for disease prevention, healthy eating therefore helps in the equation. Also, maintaining a healthy diet will allow you to get the fiber you need. Fiber is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer. As a result, you will be less likely to get “hangry”.

Another benefit of fiber is that it not only helps promote good bacteria in your gut but it promotes regular bowel movements, which can help to prevent bowel cancer and diverticulitis. Yes, we said it- diets rich in fruits and vegetables may help to protect against cancer. In a study from 2014, researchers found that a diet rich in fruits reduced the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer and that a diet rich in fiber reduced the risk of liver cancer. Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer. Some of these antioxidants include beta-carotene, lycopene, and vitamins A, C, and E.

Here at Restaura Health we practice clinical nutrition and holistic health. If you need a nutritional guidelines to get yourself on the right track, call us today!

Here are seven ways that just a spoonful of turmeric a day can prove to be your secret miracle spice

1. Battling inflammation naturally: As you may know, chronic inflammation is believed to be at the root of many modern illnesses. Turmeric’s active ingredient, curcumin, has been found by researchers to be a very effective and potent anti-inflammatory, even exceeding the performance of drugs intended to fight inflammation.

2. Brain protection: Turmeric can protect against the development of cognitive disorders like dementia and Alzheimer’s disease, two conditions often associated with Brain-Derived Neurotrophic Factor, or BDNF, a type of growth hormone. Scientists have discovered that curcumin positively affects the BDNF levels in the brain, and may delay or even reverse a number of brain diseases or age-related degenerative conditions.

3. Risk reduced for several types of cancer:

In reality, turmeric could very well be one of the most potent natural anti-cancer agents there is. Not only can it prevent the growth of cancer cells, but it also blocks the development and spread of cancer and, some believe, may even hold the cure for several cancers.

4. Improve your digestion: Daily consumption of turmeric can reduce gas and bloating, stimulate the gallbladder and prevent inflammation of the digestive tract. That said, turmeric should not be taken on a daily basis by people suffering from gallbladder disease, as the over-stimulating properties of turmeric can worsen that condition.

5. Heart health: Curcumin can reduce LDL – or bad cholesterol – which will then prevent blood clotting while removing arterial plaque buildup.

6. Eases arthritis: Scientists admit that more research is needed in this particular use of turmeric, however, that said, many people have reported various levels of improvement in this condition when they consume a teaspoon of the queen of spices per day. The theory is that the curcumin in turmeric helps battle chronic inflammation and thereby reduces the pain associated therewith. Some even say that curcumin supplements work much better than over-the-counter or prescription medications aimed at reducing inflammation – and all without any side-effects.

7. Delays aging and increases longevity: Being able to live longer and stay healthier seems to be on everyone’s mind these days. One of the secrets to achieving this may lie in magical turmeric. Free radicals and inflammation are both believed to cause premature aging, and curcumin has proven in many cases to reverse those conditions.

Article from: https://www.resperate.com/blog/hypertension/diet/healthy-foods/heres-what-gets-activated-in-your-body-when-you-eat-just-one-teaspoon-of-turmeric-every-day

Original photo credit: https://www.swansonvitamins.com/blog/lindsey/what-is-turmeric

Here are seven ways that just a spoonful of turmeric a day can prove to be your secret miracle spice
11 Superfoods For Your Heart

11 Superfoods For Your Heart

To prevent heart attacks, avoid unhealthy food, and eat foods rich in nutrients, fiber, and healthy fats.

While deaths due to heart disease have dropped in recent years, it’s still the No. 1 killer of Americans. The good news is that we now know a ton about how to prevent cardiovascular disease, which includes both strokes and heart attacks.

It’s clear that healthy eating and living (like exercising more!) can make a huge difference.

While deaths due to heart disease have dropped in recent years, it’s still the . The good news is that we now know a ton about how to prevent cardiovascular disease, which includes both  and .

It’s clear that healthy eating and living (like !) can make a huge difference.

Read on to see what you should be including in your diet to keep your ticker happy for decades to come.

1) Oatmeal

Oatmeal is high in soluble fiber, which can lower cholesterol. “It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream,” says Lauren Graf, a registered dietician, and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta, and grits are also good for the heart as long as they still contain the entire grain.

2) Blueberries

Not just blueberries, but strawberries and other berries as well. According to a 2013 study of women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.

3) Citrus fruits

Women who consume high amounts of the flavonoids found in oranges and grapefruits have a 19% lower risk of ischemic stroke(caused by a clot) than women who don’t get as much of these compounds, a 2012 study found. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar. And be aware that grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins.

4) Tomatoes

Tomato consumption in the U.S. has been rising and that’s a good thing. Like potatoes, tomatoes are high in heart-healthy potassium. Plus, they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of “bad” cholesterol, keep blood vessels open, and lower heart attack risk. And because they’re low in calories and low in sugar, they don’t detract from an already-healthy diet. “They’re excellent for the body in a number of ways,” says Graf.

5) Legumes

Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. One study found that people who ate legumes at least four times a week had a 22% lower risk of heart disease compared with those who consumed them less than once a week. And legumes may help control blood sugar in people with diabetes. Lowering blood sugar levels is key in helping people avoid diabetes complications, one of which is heart disease.

6) Nuts

This includes almonds, walnuts, pistachios, peanuts, and macadamia nuts, all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in omega-3 fatty acids. “Some people in the past have avoided nuts because they’re higher in fat, but most of the studies show that people who consume nuts daily are leaner than people who don’t,” says Graf. And leaner people are at a lower risk for heart problems. Look for varieties that don’t have a lot of added salt.

7) Green tea

Long a favorite in Asia, green tea has grown more popular in the West and may bring with it significant health benefits. A 2013 study found that people who drank four or more cups of green tea daily had a 20% reduced risk of cardiovascular disease and stroke compared with people who “seldom” imbibed the beverage. The findings echo a previous study that found lower rates of death, including death from heart disease, among avid drinkers of green tea. Antioxidants known as catechins may be responsible for the effect.

8) Broccoli, spinach, and kale

When it comes to your health, you really can’t go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. “Green vegetables are super health-promoting foods,” says Graf.

9) Organic Coffee

Another widely consumed beverage—coffee—may also promote heart health. One study found a 10 to 15% lower risk of dying from heart disease or other causes in men and women who drank six or more cups of coffee a day. Other research has found that even two cups a day could lower the risk of cardiovascular disease and stroke by 30%. It’s not clear where the benefit comes from and the news isn’t necessarily a reason to pick up the habit. “If you’re already drinking coffee and enjoying it, continue,” says Graf. “If not, there’s no reason to start.”

10) Flax seeds

Flax seeds as well as the ultra-chic (among the health conscious) chia seeds are high in omega-3 fatty acids, says Graf. That’s one reason they’re good for your heart. Another reason is its high fiber content. Plus, there are a million ways to enjoy them. Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with soy milk and fruit to create a smoothie.

11) Pomegranate

Pomegranates contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries. One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart. Ultimately, though, it’s important to have variety in your diet. If you don’t like pomegranates or can’t afford them, reach for apples, which also contain plenty of health-promoting compounds, says Graf.

Article from: https://www.health.com/health/gallery/0,,20720182,00.html