First up is Apple. Apples are packed with antioxidants, many of which cannot be found in any other fruit. They are one of the best sources of pectin – a soluble fiber that is a key component in the prevention of heart disease and stroke. Pectin keeps cholesterol levels low and prevents huge swings in blood sugar levels which help to keep diabetes under control. Apple pectin is also the type of fiber that slows digestion and fills you up quickly, making it an ally in weight control. At 81 calories per apple, this fruit is definitely a shining symbol of good health.
At only 44 calories a cup, with no fat and no cholesterol, asparagus is a dear friend that is sure to help you reach your weight loss goal and maintain a healthy weight. It is packed with a solid punch of carotene, potassium, and a decent amount of fiber to help fight cancer, high blood pressure, diabetes, and obesity.
Believe it or not, it would be hard to find a bean that is not good for you. Whether they are black, brown, pink, red, or white, these legumes are packed full of soluble fiber. A diet that includes a single, daily, 4 ounce serving has the ability to decrease high cholesterol levels significantly. Beans are a terrific source of potassium and calcium. They are high in protein and contains very little fat, making them the perfect replacement for meats.
Blackberries, Blueberries, Raspberries, and Strawberries are packed with antioxidants. Tipping the scale at just 74 calories per cup, these sweet treat house a hefty amount of fiber, potassium, almost no salt, and a small amount of fat making them a class act against high blood pressure and obesity. Of the berry family, strawberry is the only one that contains ellagic acid – a compound that is said to block the effects of some carcinogens found in cigarette smoke, and at 45 calories per cup, you can eat as many as you wish and not gain an ounce.
Broccoli is dubbed the number one anticancer vegetable because a single cup is brimming with carotene, vitamin C, calcium, and potassium. All these nutrients, plus its low fat, low sodium content, keeps broccoli on duty against a squadron of diseases: high blood pressure, heart disease, osteoporosis, and stroke. What also makes broccoli such a super food is its ability to fill you up easily without filling you out, which is great for weight loss. At 24 calories per cup, this deep green beauty will definitely help keep obesity at bay.
Carrots are champion disease fighters on every level! If you were born with any eye, you should not ignore carrots. They house a host of beta carotene that is the main nutrients the eyes demand. They are the most widely available source of cancer preventing carotene. The risk of lung cancer is many times higher among smokers who do not eat carrots, than those who do. They are rich in potassium and fiber, to help fight stroke, and high blood pressure, and contain a significant amount of soluble fiber – important in controlling diabetes. As you can see, this is a super food packed with essential nutrients to support many parts of our body and help keep diseases at bay. At 31 calories each, they are the ideal weight control snack.
The only source of vitamin C that house more C vitamin than grapefruits, oranges, and tangerines, is rose hip. Grapefruits are so packed with vitamin C that ½ of a grapefruit alone provides your entire day’s supply of the recommended daily allowance for vitamin C. It also has enough potassium to help keep high blood pressure and stroke at bay. At 38 calories per half, it is a major force in fighting obesity. Oranges are also packed with vitamin C and usually very helpful in staving off a cold. It is a welcome replacement for juices and a great source of fiber when the inside is eaten. At 65 calories per fruit, it is definitely a must have in your weight loss challenge. Unlike oranges, a single cup of tangerine sections will provide you with a generous serving of vitamin A, making it an even stronger ally in the fight against cancer. At 86 calories per cup, tangerine falls perfectly into place, combating obesity as well.
Mackerel, Salmon, Sardines, and Tuna are the best set of fish families to have. They are the richest sources of omega-3 fatty acids, which is the major heart helper. Mackerel and tuna are rich in potassium as well, while salmon and sardines are rich in calcium. When eating canned salmon, be sure to eat its bones. You will get just about as much bone-building calcium as you would in half glass of milk. Same go for sardines, making them the best non-dairy food against osteoporosis. As for canned tuna, opt for it in water rather than oil, in order to avoid unnecessary calories and fat intake. A 3 ounce serving of these fishes, is approximately 223 calories.
No, you do not have to chew on the garlic! Although, if you can you should! Including a clove or two in your soups and meat preparations will enable you to enjoy its cholesterol busting benefits and its potential to enhance the processes by which your body breaks up stroke-causing blood clots, avoiding its harsh direct taste. Having garlic in its natural uncooked state will provide you with a great source of antibiotic, which helps the immune system immensely. At 4 calories per clove, it is one of the least expensive insurance policies around.
You will be nuts to leave Nuts out of your diet! Almonds, hazelnuts, macadamia nuts, peanuts, pecans, and pistachios are all high in calories and fat, but the fat they contain are monounsaturated, which is the kind with the greatest benefits for the heart. Used sparingly on your salads, or blended in your smoothies, these nuts at 170 calories per ounce will help supply the potassium and magnesium needed to fight high blood pressure while giving your heart the select fat it needs.
11) Oat and Wheat Bran
Oat and wheat bran should be a part of your live longer eating program. Studies have shown that eating a cup of oat bran each day can lower high cholesterol levels significantly, and help in the reduction or elimination of the need for insulin in diabetics. This is due to the fiber that oat bran is packed with. This soluble fiber is credited with helping to lower harmful Low Density Lipoprotein (LDL) cholesterol, and raising the highly beneficial High Density Lipoprotein (HDL) cholesterol.
Wheat bran is packed with insoluble fiber, the type that keeps the digestive system running smoothly and can prevent colon problems, and cancer. Choosing the 100% bran flakes will ensure you get the health promoting benefits. A ¼ cup serving of wheat bran is a great source of blood building iron and stress fighting B vitamins. Its high potassium, low sodium ratio makes it a great help in lowering blood pressure. Both oat and wheat bran are credited for their ability to fill you up quickly, thus eliminating the need to eat too often which will undoubtedly help to keep your weight under control.
12) Olive Oil
The ability of this golden oil to prevent heart disease is nothing short of amazing. It has been found to help lower Low Density Lipoprotein (LDL) – bad cholesterol without altering the High Density Lipoprotein (HDL) – good cholesterol. It is however, still a fat and loaded with calories – 120 per tablespoon. Thus, it should be used as a substitute for other fats in your diets, and not in combination with other fats. Olive oil is great on salads too!
Turnips are loaded with fiber. 1/2 cup of cooked turnips has almost no fat and no calories, and houses almost a whole day’s supply of vitamin A. Add some turnips to your soup, or thinly sliced to your salad and you have got a strong supporter against cancer, diabetes, heart disease, stroke, and obesity.
Apart from being the cool solution for your dry throat on a hot summer day, watermelon is a flavorful way to load up on vitamins A and C. This super attractive fruit also has plenty of potassium and calcium, and at about 150 calories per 2”x5” slice, it is a delicious way to watch your weight.
Yogurt is another great source of calcium and potassium. Eaten regularly as part of a low-fat diet, this super food can help you prevent osteoporosis and stroke while keeping the lid on your blood pressure. Beware, not all yogurts are created equal. Some varieties of yogurts are so high in fat that their disease fighting capabilities are almost lost. So be sure to look at the labels and purchase and eat only “low fat” yogurts.