Obesity rates are at an all-time high, with consumers taking advantage of the convenience of fast food and pre-packaged meals. Though these meals require less preparation time than healthier fare, it is still vital that Americans put forth the effort to include fresh, nutrient-dense foods in their diets. Read on to learn about five of the best foods to eat; even if you don’t have the time to make drastic changes to your diet, these foods will have a positive impact on your health.
The Benefits of Berries
Like most fruits and vegetables, berries are a nutritional powerhouse. In fact, because they contain anti-oxidants, they may protect your cells from damage and lengthen your life.
According to Dr. Gary Wenk, a professor of neuroscience at the Ohio State University, the oxidation process, which occurs when cells use energy from food, damages our bodies and ages us. Inauspiciously, oxidation causes more than just physical damage; as Wenk explained, it shortens our lives.
Fortunately, berries can help to attenuate the damage caused by oxidation. According to researchers within the department of food science at Cornell University, berries boast the highest antioxidant levels among all fruits. Research supported by the National Cancer Institute has indicated that the consumption of berries and other anti-oxidant rich foods can prevent free radical damage that occurs as a result of oxidation.
Pinto Beans and Heart Disease Risk
According to research conducted for the American Journal of Clinical Nutrition, a ½ cup serving of pinto beans contains over 2 grams of soluble fiber, a substance proven to reduce heart disease risk. According to Frankie Phillips, a researcher for Practice Nurse, soluble fiber inhibits fat absorption and lowers cholesterol by as much as 5 percent in individuals who consume 5-10 grams of the substance each day.
Additional research has found soluble fiber to be especially effective in reducing heart disease risk, as it can lower levels of artery-clogging LDL cholesterol. The results of a 2009 study published in the Annals of Family Medicine indicated that the consumption of soluble fiber resulted in significant decreases in LDL cholesterol levels, regardless of whether participants consumed a diet low in fat.
With data from the American Heart Association showing that heart disease accounts for one out of every three deaths in the United States, it is especially important that Americans incorporate pinto beans and other foods high in soluble fiber into their diets. Aside from pinto beans, apples boast high levels of soluble fiber, according to the American Journal of Clinical Nutrition.
Carrots’ Role in Cancer Prevention
It is well-known that vegetables are a vital part of any diet, but did you know that carrots may provide protection against cancer? Recent research has suggested that the carotene in carrots and other vegetables can reduce the risk of cancer, and even serve as a viable method of treatment.
Researchers from the University of Minnesota have found that men who consume more beta-carotene are less likely to die of cancer, even if they smoke. The benefits of carotene apply to women as well; a study conducted by the University of Utah School of Medicine found that women who consumed the most beta-carotene cut their risk of ovarian cancer in half, compared to those who consumed the least.
Additional research has found carotene to be effective in cancer prevention. Researchers at the University of California gave beta-carotene supplements to patients with precancerous sores in their mouths, and 82 percent of patients showed at least partial remission.
To reap the benefits of beta-carotene, be sure to consume at least three servings of vegetables a day. Though carrots are high in beta-carotene, they are not the only option. Green, orange, and yellow vegetables, such as pumpkins, tomatoes, peppers, and leafy greens, also provide beta carotene.
Low Fat Yogurt Associated with Weight Control
The consumption of yogurt and other low-fat dairy products may prevent weight gain. The results of a 2008 study published in Nutrition & Metabolism indicated that former dieters who ate the recommended amount of dairy products could, without gaining weight, consume more calories than those who did not eat an adequate amount of dairy products.
Yogurt also seems to play a role in weight loss. A 2005 study published in the International Journal of Obesity compared the weight loss of participants in a control group to participants who consumed three servings of low-fat yogurt each day. Those who consumed the yogurt lost significantly more total weight than those in the control group, and they also experienced a higher level of fat loss.
Control your weight by consuming the recommended 2-3 servings of dairy products each day. Avoid full-fat cheeses and whole milk, as these foods are higher in saturated fat and total calories than lower-fat options.
Bananas and Blood-Pressure
According to the Centers for Disease Control, high blood pressure, also known as hypertension, causes 23,965 deaths in the U.S. each year. If you’re one of the 74.5 million American adults who suffer from hypertension, now is the time to take action, and you can begin by incorporating bananas into your diet.
In fact, bananas have been shown to counteract the effects of high-sodium diets, thereby resulting in a reduction in blood pressure. According to Dr. Mark Houston, who heads Nashville’s Hypertension Institute, the potassium in bananas negates sodium intake and protects individuals from high blood pressure.
Research has supported Houston’s claim. In 1985, researchers from the New England Journal of Medicine found that hypertensive patients who received a potassium supplement experienced, on average, a 5.5 point decrease in diastolic blood pressure. Furthermore, a 1989 study also conducted by the New England Journal of Medicine found that those who consumed low-potassium diets tended to have a higher blood pressure than those who consumed normal amounts of potassium, indicating that potassium does, in fact, have an impact on blood pressure.
Because bananas are high in potassium, they may reduce blood pressure as a part of a heart-healthy diet. Bananas also boost the immune system and aid in the production of red blood cells, according to researchers from Environmental Nutrition.
Bananas are one of several foods that can be added to your diet to improve your health. Along with low-fat dairy products, beta-carotene-rich vegetables, pinto beans, and berries, they may be the difference between life and death.
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