In this page we'll go over a list of superfood benefits. We'll give some reasons why these choices are included in such an accounting and you'll also be given a pretty large group of foods that make this superior grade.
It isn't pre-determined that you must look forward to a life of prescription drugs and reduced activity levels. There is no reason why you cannot maintain a vibrant lifestyle for many years to come. This page will present some relatively easy course corrections you can make to increase your odds of long term, very good health.
We are not suggesting an all in approach. Such a suggestion is not sustainable for most people. But if you can work toward a handful of servings everyday from the fruits and vegetables on this list you'll achieve amazing results. Add in fish a couple times per week and really focus on moderation of the other stuff.
It is never too late to start. Even if you have been a lifelong unpaid taste tester of excess sugar and empty carbs, you can reverse the damage. The superfood benefits detailed in this page will help to lead you back to a strong heart and a healthy cardiovascular system.
Allow the natural nutrients to work in tandem with each other and with our bodies own repair system.
To be included in this list of superfood benefits, a particular food source must be all natural. This means no processing whatsoever. They aren't fortified. The dairy industry offers milk fortified with Vitamin D. Superfoods are completely natural and whole.
To be considered a superfood, the selection must be low in calories and packed with nutrients that our bodies need and in many cases do not produce themselves. Members of this list will do naturally what supplements and many prescriptions are designed to do.
These foods are high in antioxidants as well. The American Cancer Society has endorsed the value of superfoods in reducing the risk of cancer. As far as heart health, the mystery was solved long ago. A diet that focuses on these intelligent food choices will without a doubt improve your heart health. Antioxidants are part of that process. We'll go into actual benefits a little further down this page.
To be a superfood , they must be readily available. The items we'll highlight are ready for you right now.
Here is a list of items that provide so many superfood benefits. Farther down the page we'll highlight how some of these foods will improve your health. We won't cover them all, but if they are listed, be sure they have many healthy advantages.
Apples, Oranges Pumpkin Sweet Potatoes Olive Oil
Tomatoes Walnuts Salmon Eggs
Kiwi Almonds Beans Tea
Blueberries Turkey Flax seed Garlic
Cranberries Broccoli Soy Dark Chocolate
Strawberries Spinach Quinoa Oatmeal
If you'd like a very complete shopping list along with a two week menu advisory, check out either book by Dr. Chauncey Crandall. He provides excellent superfood recommendations in "Fix It" and in "The Simple Heart Cure."
There are more foods that qualify for this list. I've put in the ones most people would recognize. Without a doubt you can find some choices on that list to try out. Just pick a few to begin with and start to substitute these life-promoting foods in place of the white poison-loaded choices infecting the typical western diet.
There are very specific benefits in these superfoods. We'll go over some of them in the next few paragraphs. Please remember that these are natural ingredients. Not canned and never processed. Most offer the biggest health benefits uncooked, but not all of them.
Oranges are fruits packed with a fiber called pectin. This substance absorbs unwanted cholesterol in the foods we eat. Oranges also provide potassium which works to help stabilize blood pressure. Newer research suggests that the pectin in oranges works to combat a protein found in our bodies called galectin 3. This rogue protein has been known to scar heart tissue leading to congestive heart failure.
Apples are near the top of the list for heart healthy foods. As with oranges, these natural health protectors provide pectin which also reduces high LDL counts. Nutrients in apples also fight arteriosclerosis and they are anti-inflammatory which is a benefit throughout the cardiovascular system.
Dark chocolate improves the flexibility of blood vessels. This helps to reduce high blood pressure. The darker the chocolate, the more cocoa in the mix. Research has proven that people who naturally consume high levels of cocoa have some of the lowest blood pressure rates and rarely suffer from hypertension.
Blueberries are the top dog when it comes to antioxidant food sources. They provide Vitamins C and E to improve overall cell health. And once again we have another good food choice to lower bad cholesterol and prevent plaque buildup in the arterial walls. And they do not lose any potency when frozen.
Grapes are just behind blueberries and also effective when frozen. Grapes provide the powerful antioxidant B6 that reduces the risk of inflammation, hypertension and arteriosclerosis.
Chickpeas provide antioxidants, potassium and omega 3 fatty acids which are some of the best friends of your healthy heart. They also help lower bad cholesterol. They are so versatile. Add them to salads or to various recipes.
Sweet potatoes are rated as the most healthy food by the Center for Public Health. And with good reason. They are packed with multiple vitamins, among them B6. This vitamin helps to keep arterial walls flexible, promoting lower blood pressure.
Potassium provides another superfood benefit in this vegetable. Potassium helps to lower blood pressure by ridding our body of excess sodium and also helps promote a natural heart rhythm and consistent brain function. Vitamins A, C, and E are also found in sweet potatoes.
Tomatoes are one the rare foods that are good for us when eaten raw, but even better when cooked. The lycopene found in tomatoes has been found to lower the risk of heart disease. This powerful antioxidant works to reduce plaque buildup in the arterial walls. It also strengthens the cell membranes to help let in the good stuff but block the bad stuff.
Almonds and walnuts come out on top of every study of healthy food choices. They have so many nutrients between the two of them, including Vitamin E, potassium, and magnesium. They are another blood pressure lowering food choice.
There is plenty of research indicating that over 65% of heart disease cases could be averted with the proper combination of a diet packed with these superfood benefits, exercise, relaxation, and knowledge.
When asked if a proper diet could be as effective in reducing heart disease as prescription drugs, Dr. William Willett gave this response. "Oh no, it's much more powerful." Dr. Willett, chair of nutrition at Harvard School of Public Health added, “Statins, the most effective single medications for reducing heart disease, only cut risk by 25 to 30 percent.”
Superfood benefits from a proper diet regimen can provide the natural protections from so many of the heart health challenges brought on by bad food choices. I've written this before, but it bears repeating here.
The evidence is crystal clear. Follow the guidance of the Mediterranean diet, get 60 minutes of exercise and be sure to get proper rest. The food choices in this page are found in that Mediterranean diet pyramid. It begins with a decision and a plan.
Now is always the best time to start.