Page 40 - Inspire Health January/February 2015
P. 40
longevity
5FOHOETAIDCLSKTTfEHoOrRYPa! of cholesterol from the diet, while the
By Meg Pearson unsaturated oils encourage the liver to
make less LDL and more “good” HDL.
“Let food be thy medicine and medicine be thy food.” Oranges
— Hippocrates These zippy and delicious citrus fruits
contain a super-soluble fiber called pectin,
No greater words have been spoken about the deep relationship the famed compound also found in apples,
between your health and what you put into your body at every which acts like a sponge inside the digestive
system, absorbing excess cholesterol
meal. Hippocrates understood this concept more than 2,000 from food and blocking its absorption.
years ago, and as we celebrate heart month each February, there Citrus pectin may also assist the body in
neutralizing proteins that can cause scarring
is no better time to talk about body-loving foods. of the heart tissue. Be sure to consume
the whole fruit, though, as the pectin is
Many of us will perhaps indulge in byproducts of metabolism called free contained in the pulp and pith.
some red wine or dark chocolate radicals that can lead to cancer and other Leafy Greens
with our loves on Valentine’s Day. Recent age-related diseases.
research has extolled the benefits of these Lentils Dark green, leafy vegetables such as
sinfully delicious treats, along with the kale, Swiss chard, spinach and collards are
beloved cholesterol-clearing oatmeal.Today, Since we’re talking plant-based power high in vitamins, minerals and antioxidants
we are going to look at a few ordinary foods here, let’s honor the humble lentil. that may protect against cardiovascular
bites, foods that are in their own right truly Because they come from plants, legumes disease. Spinach is also rich in folate, which
super foods. After all, fruits and vegetables such as beans, lentils and peas are an helps reduce levels of the amino acid
truly are extraordinary and “super!” A truly excellent source of lean veggie protein homocysteine in the blood. High levels of
healthy diet features a broad range of fruits, and fiber without a lot of unhealthy homocysteine can be a possible risk factor
vegetables, nuts and legumes, and here is fat. Legumes are also a great source of for developing cardiovascular disease.
a list of five of the best when it comes to folate and magnesium, which may fight Ever-popular kale boasts an extra, special
keeping a high cardiovascular score. hypertension by limiting calcium buildup. compound that activates a protective
Blueberries Another mineral these little guys are protein called Nrf2.This protein develops
Remember when I mentioned red wine? loaded with is potassium, an electrolyte a coating in your arteries to keep plaque
Well, its claim to fame for heart health that counterbalances sodium — crucial for from adhering.
is resveratrol, which may help prevent keeping blood pressure under control.
damage to blood vessels and minimize the Go Nuts! Almonds, So, what’s really important when it
risks of blood clots.This special compound Walnuts, and Chia comes to showing your heart some real
may also reduce the build-up of low- love, is eating a variety of fresh, unprocessed
density lipoprotein (LDL) cholesterol, Almonds have long been a health nut’s foods that deliver all of the nutrients and
or the “bad” cholesterol, in artery go-to snack, but it doesn’t deserve all the micronutrients needed to keep it, and
walls that contributes to cardiovascualr attention.Walnuts and Chia seeds are right you, healthy overall. Next time you are off
disease and stroke. It is also thought that up there on the list as far as benefits to the to your local health-food store to stock
antioxidants like anthocyanins found in ticker is concerned. Chock-full of omega-3 up on all those famous prepackaged and
berries (blueberries, strawberries and fatty acids and fiber, all of these guys promoted “superfood” products, swing by
blackberries) help neutralize harmful promote healthy hearts, and reduce fatal your local farmers market instead or visit
arrhythmias.The plant sterols in almonds the organic produce section of your favorite
specifically can reduce the absorption supermarket to fill your shopping basket
with these alternatives.
Meg Pearson is the author of (un)cookbook
MAP Wellness Morsels available through iTunes!
40 INSPIRE HEALTH January § February 2015
5FOHOETAIDCLSKTTfEHoOrRYPa! of cholesterol from the diet, while the
By Meg Pearson unsaturated oils encourage the liver to
make less LDL and more “good” HDL.
“Let food be thy medicine and medicine be thy food.” Oranges
— Hippocrates These zippy and delicious citrus fruits
contain a super-soluble fiber called pectin,
No greater words have been spoken about the deep relationship the famed compound also found in apples,
between your health and what you put into your body at every which acts like a sponge inside the digestive
system, absorbing excess cholesterol
meal. Hippocrates understood this concept more than 2,000 from food and blocking its absorption.
years ago, and as we celebrate heart month each February, there Citrus pectin may also assist the body in
neutralizing proteins that can cause scarring
is no better time to talk about body-loving foods. of the heart tissue. Be sure to consume
the whole fruit, though, as the pectin is
Many of us will perhaps indulge in byproducts of metabolism called free contained in the pulp and pith.
some red wine or dark chocolate radicals that can lead to cancer and other Leafy Greens
with our loves on Valentine’s Day. Recent age-related diseases.
research has extolled the benefits of these Lentils Dark green, leafy vegetables such as
sinfully delicious treats, along with the kale, Swiss chard, spinach and collards are
beloved cholesterol-clearing oatmeal.Today, Since we’re talking plant-based power high in vitamins, minerals and antioxidants
we are going to look at a few ordinary foods here, let’s honor the humble lentil. that may protect against cardiovascular
bites, foods that are in their own right truly Because they come from plants, legumes disease. Spinach is also rich in folate, which
super foods. After all, fruits and vegetables such as beans, lentils and peas are an helps reduce levels of the amino acid
truly are extraordinary and “super!” A truly excellent source of lean veggie protein homocysteine in the blood. High levels of
healthy diet features a broad range of fruits, and fiber without a lot of unhealthy homocysteine can be a possible risk factor
vegetables, nuts and legumes, and here is fat. Legumes are also a great source of for developing cardiovascular disease.
a list of five of the best when it comes to folate and magnesium, which may fight Ever-popular kale boasts an extra, special
keeping a high cardiovascular score. hypertension by limiting calcium buildup. compound that activates a protective
Blueberries Another mineral these little guys are protein called Nrf2.This protein develops
Remember when I mentioned red wine? loaded with is potassium, an electrolyte a coating in your arteries to keep plaque
Well, its claim to fame for heart health that counterbalances sodium — crucial for from adhering.
is resveratrol, which may help prevent keeping blood pressure under control.
damage to blood vessels and minimize the Go Nuts! Almonds, So, what’s really important when it
risks of blood clots.This special compound Walnuts, and Chia comes to showing your heart some real
may also reduce the build-up of low- love, is eating a variety of fresh, unprocessed
density lipoprotein (LDL) cholesterol, Almonds have long been a health nut’s foods that deliver all of the nutrients and
or the “bad” cholesterol, in artery go-to snack, but it doesn’t deserve all the micronutrients needed to keep it, and
walls that contributes to cardiovascualr attention.Walnuts and Chia seeds are right you, healthy overall. Next time you are off
disease and stroke. It is also thought that up there on the list as far as benefits to the to your local health-food store to stock
antioxidants like anthocyanins found in ticker is concerned. Chock-full of omega-3 up on all those famous prepackaged and
berries (blueberries, strawberries and fatty acids and fiber, all of these guys promoted “superfood” products, swing by
blackberries) help neutralize harmful promote healthy hearts, and reduce fatal your local farmers market instead or visit
arrhythmias.The plant sterols in almonds the organic produce section of your favorite
specifically can reduce the absorption supermarket to fill your shopping basket
with these alternatives.
Meg Pearson is the author of (un)cookbook
MAP Wellness Morsels available through iTunes!
40 INSPIRE HEALTH January § February 2015
