Filed under: Diet & Nutrition
We hope this article reaches you before you make a dash out of the office for a lunch full of health mistakes. However, lunch hour is probably not the only time women make bad food decisions.
Many of the health issues that we deal with could be reduced or even prevented if they were more cautious with food choices.
Although health problems can be hereditary (and there's no escaping that), daily habits, including food choices and fitness patterns, can determine the severity of diseases.
According to the National Stroke Association, one half of all African-American women will die from stroke or heart disease. Ironically, this is one health issue that is not always caused by genetics.
We must fight the facts.
Icilma Fergus, MD. FACC., assistant professor of clinical medicine at
Columbia University Medical Center, says one of a woman's best preventative measures is to eliminate processed foods and foods made with high fructose corn syrup from her diet.
According to the
National Stroke Association, one out of three African Americans suffer from high blood pressure. Hypertension, or high blood pressure, is cause by high levels of sodium and water in the blood stream, which cause the veins to pump with agitated force.
Fergus recommends green leafy vegetables as one of the top healthy food options to reduce high blood pressure, diabetes and heart disease.
"[Green vegetables] are a source of fiber which cleans out your intestines; they are low in calories and high in nutrients," says Fergus, chair of community programming for the
Association of Black Cardiologists.
Sulforaphane, a phytochemical found in broccoli, increases the amount of enzymes that can deactivate free radicals and carcinogens, which causes certain types of cancer. Free radicals and carcinogens change the body's DNA and cause tumor growth.
According to
Stanford Medicine's cancer center Website,
phytochemicals fight off bacteria found in plants, and can also be found in green vegetables, dark berries (raspberries and blueberries) and soy nuts.
Fergus also says the omega-3 fatty acids found in cold water fish, such as salmon, mackerel and sardines, balance good and bad cholesterol levels to reduce heart risks, but it also drags tumor developments.
"You want to make sure you include fish in your diet," Fergus says. "Fish should most likely be baked, broiled or boiled."
Other foods high in omega-3 fatty acids include kidney beans, flaxseeds and nut oils.
Aside from eating foods packed with phytochemicals and omega-3 fatty acids,
it is important to stick to a fitness diet.
"The
American Heart Association recommends 30 minutes of physical activity on most days of the week to stay fit," Fergus says.
With alarming high blood pressure and stroke rates, it is important to choose foods with specific benefits using alternative cooking methods and incorporate a fitness routine in your daily schedule.
It can be difficult to challenge habits that you are comfortable with, but it will reduce various cancer types, hypertension and stroke risks.
Need some food ideas? Check out the gallery below.
http://xml.channel.aol.com/xmlpublisher/fetch.v2.xml?option=expand_relative_urls&dataUrlNodes=uiConfig,feedConfig,localizationConfig,entry&id=990410&pid=990409&uts=1299697026
http://www.aolcdn.com/ke/media_gallery/v1/ke_media_gallery_wrapper.swf
8 Foods That Will Help You Live Longer
Broccoli helps to prevent many kinds of cancer, specifically breast cancer. The induced levels of anticarcinogens strip extra estrogen from the body. One cup of freshly steamed broccoli contains 8 grams of fiber, which promotes digestion.
Instead of boiling the florets, the Lance Armstrong Foundation's livestrong.com recommends steaming broccoli for six to 10 minutes to retain nutrients.
Getty Images / WireImage
8 Foods That Will Help You Live Longer
Broccoli helps to prevent many kinds of cancer, specifically breast cancer. The induced levels of anticarcinogens strip extra estrogen from the body. One cup of freshly steamed broccoli contains 8 grams of fiber, which promotes digestion.
Instead of boiling the florets, the Lance Armstrong Foundation's livestrong.com recommends steaming broccoli for six to 10 minutes to retain nutrients.
8 Foods That Will Help You Live Longer
Kale is one of many doctors' favorite cruciferous vegetables. According to an article on the Natural Health Association's website, cruciferous vegetables are twice as effective than any other raw fruits or vegetables.
Cruciferous vegetables detoxify carcinogens and other cancer toxins and contain phytochemicals that shift hormone balance. Use kale as a salad leaf instead of iceberg lettuce or sauté for two to three minutes and serve as a side.
8 Foods That Will Help You Live Longer
Kidney beans are high in dietary fiber, which helps to reduce high cholesterol levels. The maroon-colored beans also contain considerable amounts of iron, which is oftentimes short supplied in women, thanks to Mother Nature.
Try a traditional chili recipe, but swap your ground beef for a leaner option like ground turkey.
8 Foods That Will Help You Live Longer
Raspberries have one of the highest antioxidants levels of all fruits. According to the Stanford Medicine Cancer Center, antioxidants restrain the oxidation process that alters DNA and causes tumors to grow. They also prevent blood clots, inflammation and allergies.
Raspberries are an easy on-the-go snack and can be topped on frozen yogurts as a dessert.
8 Foods That Will Help You Live Longer
Dr. Fergus recommends eating cold water fish a few times each week. Salmon is a primary source for omega-3 fatty acids, which help to lower cholesterol, and many professionals suggest the item because it's packed with nutrients.
To avoid getting tired of salmon, try alternative recipes. Try the Honey Soy Grilled Salmon with Edamame recipe featured on foodnetwork.com. The salmon is stuffed with herbs for flavor, and then served with protein-packed edamame.
8 Foods That Will Help You Live Longer
Pure nut oils can be used as finishing items for many of the foods that normally drown in some unruly condiment. Nut oil contains large percentages of unsaturated fatty acids, which reduces high cholesterol levels.
Use pine nut oil or macadamia oil for salads, pesto sauces or cold pastas.
8 Foods That Will Help You Live Longer
Flaxseeds are one of the trickiest foods to try to eat. It's not necessarily the best seed to just eat as a midday snack, but a serving of the tiny kernels carry enough omega-3 fatty acids to supplement for vegetarians who don't eat cold water fish.
According to the World's Healthiest Foods website, flaxseed oil controls estrogen levels for postmenopausal women. Grind flaxseeds and mix in yogurt, hot cereals or a smoothie. This will mask the nutty taste, but give you the most nutrients.
8 Foods That Will Help You Live Longer
Soy nuts are packed with phytochemicals, which reduce LDL (low-density lipoprotein) cholesterol levels. According to Dr. Fergus, LDLs are the unhealthy cholesterol levels.
Take a soy-nut trail mix with you to the gym. It will give you an energy boost!
8 Foods That Will Help You Live Longer
Permalink | Email this | Linking Blogs | Comments
