If you’re tired of reading about must-eat superfoods that are hard to
find—and even harder to pronounce; (hello, açai berry and quinoa)—take
heart: Your pantry may hold more superpowered wonders than you realize!
From chocolate and coffee to red wine and walnuts, the following eight
amazing everyday foods can help improve your health.
Chocolate
Good news for all the chocoholics out there: Cocoa just might be one
of the heart-healthiest foods around! A 2011 Harvard study found that
organic compounds called flavonoids that are contained in cacao (the
bean used to make chocolate) are associated with reduced blood pressure
as well as improved blood vessel health, cholesterol levels and general
blood flow. “All of these things are protective against heart disease,”
says Eric Ding, PhD, conductor of the study and a professor of nutrition
and epidemiology at the Harvard School of Public Health. “But the HDL
findings—the increase in good cholesterol—nobody knew about that until
our study, as well as the improved blood flow.” As good as that news is,
it’s not a green light to eat any and every chocolate bar you come
across. “Eighty percent of the chocolate we consume in this country is
not healthy,” says Joseph Maroon, MD, professor of neurosurgery at the
University of Pittsburgh and author of T
he Longevity Factor.
“It’s pure sugar and doesn’t have the flavonoids in it from the original
cacao tree and bean.” The experts we spoke to recommend snacking on two
to four squares per day of dark chocolate that has at least 70% to 75%
cacao, because it has more flavonoids. If you’re not a chocolate fan,
Dr. Ding and Dr. Maroon both recommend taking a 400 to 450 mg cocoa
flavonoid supplement in lieu of eating squares.
Photo: Martina Vignatelli/iStock
Coffee
While coffee has been widely touted for its health benefits, a
recent study amounted to a small victory for male coffee drinkers.
According to a 2011 Harvard study, coffee consumption has been linked to
decreased rates of prostate cancer. In the study, men who drank six or
more cups of coffee per day were found to have a 20% lower risk of
developing prostate cancer and a 60% lower risk of developing lethal
prostate cancer, according to researcher Lorelei Mucci, PhD, study
author and associate professor of epidemiology at the Harvard School of
Public Health. “We saw the same lower risk whether the men only drank
decaf, only drank caffeinated or drank both, so it’s something other
than the caffeine,” Dr. Mucci says. Though downing six cups of joe every
day is probably too much for most people, rest assured that the study
still found lower rates of prostate cancer in men who only drank one to
three cups per day, compared to those who drank none at all. Get him in
the habit by making a double batch when enjoying your morning brew.
Photo:
Michael Flippo/iStock
Watercress
While it may not be the most popular leafy green, watercress has been
associated with one very positive health impact for women: It may
inhibit the growth of chest cancer tumors. Though only a small study was
conducted, scientists at England’s University of Southampton reported
in 2011 that a compound in watercress can “turn off” the signal that
sends blood flow to a tumor, in essence stopping the tumor in its
tracks. “All cancers develop new blood vessels, so if you interfere with
the development of new blood vessels, you effectively impede the blood
supply to the tumor,” Dr. Maroon says. “A lot of the drugs [that treat
chest cancer] prevent the tumors from making new blood vessels, and in
that way, can slow, impede or eradicate the growth of some tumors.”
Although more research is needed, it’s safe to assume that adding this
leafy green to your diet, whether as a sandwich topping or in salads,
couldn’t hurt.
Photo: Stockbyte/Thinkstock
Walnuts
Most nuts are recognized as superfoods, thanks to a high
concentration of unsaturated fatty acids, like omega-3s, which help
lower cholesterol and decrease the risk of heart disease. However, a
2011 study indicates that walnuts might be the most super nut of them
all. According to study author Joe Vinson, PhD, professor of chemistry
at Scranton University in Pennsylvania, walnuts contain twice the amount
of antioxidants per ounce as peanuts and almonds, two popular types of
nuts consumed in the U.S. His research found that all nuts in general
were better sources of antioxidants when compared to pure vitamin E (a
type of antioxidant). But when walnuts were compared to peanuts and
almonds, they were found to be better in terms of the “quality and
quantity of antioxidants.” According to Kari Kooi, RD, corporate
wellness dietitian at The Methodist Hospital in Houston, that means
walnuts can not only help improve cholesterol levels but also help
manage your weight by providing satisfying heart-healthy fats and
protein.
Photo: Thinkstock
Olive Oil
Olive oil has long been associated with the heart-healthy
Mediterranean diet, but it may benefit more than just your ticker. In a
2011 study, researchers analyzed the olive oil consumption of 7,625
French people 65 or older and found that those whose use of olive oil
was “intensive” were 41% less likely to suffer a stroke compared with
those who never consumed olive oil. “We can’t infer which aspects of
olive oil may prevent stroke,” says study author Cécilia Samieri, PhD, a
professor of epidemiology and nutrition at the University of Bordeaux
in France. However, Dr. Samieri says, it’s possible that the oleic acid
in olive oil decreases the absorption of saturated fats—and, ultimately,
the chance of stroke.
Photo: Thinkstock
Apples
It looks like an apple a day really can keep the doctor
away—especially when it comes to heart health. A 2011 study conducted by
researchers at Florida State University compared postmenopausal women
who ate 75 grams of dried apple a day to women who ate other types of
dried fruit. The result? Women who ate the dried apple saw a 23% drop in
their LDL (“bad”) cholesterol, as well as a 4% increase in their HDL
(“good”) cholesterol. What’s more, the additional 240 calories derived
from the dried apple slices didn’t cause participants to gain weight—the
apple group actually lost an average of 3.3 lbs over the course of the
year in which the study was conducted. Although dried apples were used
in the study, eating the equivalent amount of fresh apples is believed
to produce similar results.
Photo: Stockbyte/Thinkstock
Whole Grains
New research may make you think twice before buying that loaf of
white bread. Foods that contain whole grains and bran, like stone-ground
whole-grain bread, brown rice and old-fashioned oatmeal, can help
protect against coronary heart disease and aid in digestive health. They
also improve insulin sensitivity, which can help better control your
sugar levels—a vital factor for diabetics. A 2010 study found that the
intake of whole grains was associated with a 16 to 31% overall reduction
in the risk of dying from any cause in participants with type 2
diabetes. “Whole grains can slow the absorption of cholesterol, just
like some of the drugs that you take [for high cholesterol] do,” says
Dr. Maroon. In essence, by improving your overall cholesterol count, you
can help lower your risk of heart disease.
Photo: Thinkstock
Red Wine
What could be better than chocolate being good for you? Red wine! (In
moderation, of course.) According to a 2011 report from the University
of Florida, which reviewed several studies on resveratrol—a polyphenol
compound that is naturally found in red wine—it may have “anti-aging,
anti-carcinogenic, anti-inflammatory and antioxidant properties.” It is
important to note that the studies were conducted on laboratory animals,
but there is plenty of anecdotal evidence to support the claim. The key
is in the polyphenols, which Dr. Maroon says, “can reduce
inflammation…increase HDL and lower LDL [cholesterol levels], have a
mild to modest effect on blood pressure, dilate blood vessels to improve
blood flow to the brain and heart, and lower insulin resistance,” which
helps prevent type 2 diabetes. However, that doesn’t mean you can drink
a bottle of wine every night with dinner. “I don’t encourage people to
drink alcohol who haven’t in the past [or who suffer from alcoholism],”
says Dr. Maroon. “What I do say is one glass of wine for women and no
more than two for men [per day] is healthy.” Though wine is no fountain
of youth, it can help delay the body’s aging process.
Photo: Thinkstock
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