6. ALMONDS
We always think of almonds as nuts,
when in fact they are really the seeds (or
“drupes”) from the fruit of the almond
tree. Almonds are a must for anyone who
wants to lose weight, balance cholesterol
levels, and reduce their risk of heart disease.
They are loaded with folate, plant sterols,
fiber, vitamin E and magnesium. And while
almonds do contain fat, 78% of the calories
come from healthy, monounsaturated fats
that help build strong cells and keep arteries
flexible.
Almonds also lower homocysteine levels
in the body. Homocysteine is an amino acid
that is associated with damage to blood
vessel walls, increased cholesterol oxidation
(making LDL-cholesterol “stickier” and
more likely to clog arteries), increased risk
of stroke, and inflammation throughout
the cardiovascular system. In fact, almond
intake lowers levels of C-reactive protein,
an inflammatory marker in the body.
When you combine almonds with other
health nutrients, including plants sterols,
soy protein, and soluble fiber – C-reactive
protein was reduced by almost 25%. That’s
better (and much safer) than what you’ll
ever see from statin drugs!
For cholesterol balance, they are
impressive too: in a clinical study, people
with high cholesterol ate 1 ounce (a handful)
of almonds daily and had a 4.4% reduction
in LDL cholesterol; eating 2.5 ounces daily
lowered LDL by almost 10%!
And, if you are dealing with a few extra
pounds, consider almonds as the perfect
snack. One study found that overweight
people on a low-calorie diet plus 2.5 ounces
of almonds daily lost 62% more weight, 50%
more belly fat, and reduced their blood pres-
sure by 11 points versus the control group
eating low-calorie food and foods equal to
the almonds for calories and protein.
It’s not just about calories. The kinds of
foods you eat really do matter.
7. RED WINE
The reason why red wine is so rich
in protective compounds is because red
and black grapes used to make the wine
are already very rich in anthocyanins and
other natural antioxidants. But red wine
is also powerful because when the grapes
are crushed, the whole fruit – including the
nutrient-rich grape skins – is fermented.
That gives it a very complete profile. White
wine on the other hand, is made without the
grape skins.
The benefits of red wine are many:
consumption reduces the risk of heart
disease and cancer, promotes healthier
aging, and slows the progression of neuro-
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