8 Foods that Fight Disease

There are some key foods that have health benefits to help improve how you feel. By implementing them into your balanced diet you can be in control of having better health.

1. Green Tea contains flavanoids that help lower the risk of many diseases. One flavanoid in particular, epigallocatechin gallate, has been known to inhibit some forms of cancer growth.

2. Broccoli and cauliflower are high in vitamin C and fiber. Broccoli is high in Vitamin A. They contain natural phytochemicals that help reduce the risk of cancer. In this same food group you can also derive benefit from eating brussels sprouts, cabbage, kale and bok choy. There are also recent studies that indicate collards greens are essential to healthy digestion.

3. Walnuts and almonds may be high in calories but they are low in fat. Eating Walnuts and almonds can help reduce LDL (bad) cholesterol. Almonds contain calcium, iron, riboflavin and vitamin E. Walnuts are a great source of potassium, iron, vitamin E, phosphorus, zinc and copper. These nutrients help reduce the risk of a heart attack and coronary heart disease. They should be eaten in moderation due to their high caloric content.

4.Legumes such as peas, dried beans and lentils offer a protein substitute for meat. They have no cholesterol and very minimal fat content. They can help control blood pressure and lower LDL (bad) cholesterol. Eating too much red meat is not good on a daily basis. Legumes provide your best bet for taking in protein with health benefits.

5. Fish prepared baked, broiled, or grilled, provides a meal nutrient rich with omega - 3 fatty acids that help prevent heart disease. Omega -3's help reduce the risk of irregular heartbeat, lower bad cholesterol, and help to lower blood pressure. The only fish that I currently advise against until more research has been conducted is canned tuna and fish from known contaminated waters. Please carefully research the fish you are eating to ensure that there are no warnings regarding mercury contamination or toxins.

6. Whole grains are a food that you can eat and you can feel full due to the fiber content. You must be able to read the word "whole" on the package. Pay close attention. Wheat bread or wheat flour is not "whole grain". The whole grain or whole wheat should be the first ingredient listed on the label. Eating whole grains help reduce your risk of some cancers, type 2 diabetes, and cardiovascular disease.

7. Berries such as blueberries are very high in antioxidants and flavanoids. Berries can help lower your risk of cancer and cardiovascular disease. Strawberries, raspberries and blackberries are not as high in antioxidants in blueberries but also provide the same risk lowering factors.

8. Tomatoes contain the antioxidant lycopene. Lycopene helps lower the risk of heart attack, prostate cancer, and some other forms of cancer. Tomatoes also contain iron, vitamin C and vitamin B complex. One word of warning is that tomatoes should be used in moderation. Tomatoes are very high in potassium; older individuals eating too much potassium can incur chest pains (Angina). I have seen people have false alarm visits to emergency rooms from eating too much tomato sauce. It can feel like you are having a heart attack or stroke.
Too much of mostly anything is usually not a good thing. One medium tomato or seven cherry size tomatoes is a sufficient portion size.