by Ihor Magun, MD, FACP
A long and healthy life is certainly a universal desire, and we should all try to maximize this goal. One of the many ways to do this is by incorporating certain foods that will keep us on the path to a healthier self. The latest scientific understanding of nutrition provides us with a list of foods that not only are healthy but help fight disease.
The American Heart Association recommends limiting saturated fat to less than 10% of total carolic intake. The list presented here ranges from soup to nuts (literally) and includes a rationale for each as well.
Avocados have a high-fat content, 80% by calories, but despite that, they are packed with antioxidant compounds and fiber, and are a significant source of potassium. Half of a medium avocado has about 15 grams of fat but is high in monosaturated fatty acid, called oleic acid. Avocados also contain lutein for eye health.
Salmon, sardines, and canned light tuna are all loaded with Omega-3 fatty acids. These fats improve cardiac capacity during exercise. A serving twice a week is recommended. A serving size is three ounces - about the size of a deck of cards. If you have the option of wild-caught salmon, choose that since it is more nutritious than farm-raised.
Almonds, pecans, and walnuts have been shown to contribute to a significant decrease in the likelihood of dying from heart disease. Nuts contain heart-healthy fats, protein, and fiber. They can be consumed daily, but in limited quantities. A serving size is seven whole walnuts, 23 almonds, or 18 pecan halves. Since each type of nut has a different nutrient profile, vary the type consumed.
Eggs have always been under scrutiny, but studies have shown otherwise. Eggs are high in protein, contain vitamins and minerals, and are so versatile as a healthy addition to our diet. Consuming one egg daily is acceptable, or two eggs three times a week.
Olive oil, the central component of the Mediterranean diet, contains that good oleic acid with its desired anti-inflammatory property. The versatility of this oil is tremendous, but limit the amount ingested. One trick to cut down on calories and still get the benefit of this fat is to purchase an olive oil spray for frying and use the oil for dressing or for dipping.
Dark chocolate (at least 70% cocoa) is an excellent healthy treat. About 65% of the calories come from fat, but the fiber, nutrients, and flavonoids provide cognitive and cardiovascular benefits. Limit consumption to what is considered a serving size.
Cheese not only is a great source of calcium but is rich in protein. A serving of 4% cottage cheese provides 13 grams of protein and only five grams of carbohydrates. Other cheeses have differing amounts of protein and fat. The quantity varies widely by cheese, so choose carefully.
Turning to non-fat foods bring us to beets. Consumption of this root vegetable unleashes nitrates into the bloodstream that improve blood flow and can help in controlling elevated blood pressure. Obviously, beets can be used in soups, but they can also be served in a salad and incorporated into a shake.
Legumes - beans and lentils, for example - are rich in fiber and nutrients, and also make us feel full.
Finally - blueberries. Again, their antioxidant properties decrease swelling in the arterial walls, which reduces the risk of a heart attack. Consuming a cup a day is recommended. Blueberries can be fresh or frozen, and they can be eaten as is, with cereal, or in a smoothie.
All these foods can be part of a healthy, nutrient-rich diet. While the list is limited, it provides a good overview of what we should be choosing to eat in order to be the best we can be.
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