Imagine a drug so powerful, it can lower your cholesterol, reduce your risk of cancer and heart disease, and as an added bonus, it also helps you to look and feel better. Oh, did I mention that it's all-natural and there are no side effects?
If such a drug did exist, surely you would stockpile your cabinets, would you not? Would you not use it every day of your life?
Now, what if I were to tell you that such drugs do exist. You may not recognize them as drugs, which begs the question, what is a drug? A drug is any substance used as medicine or narcotic. Is food a drug? Well, is it medicine? You bet your un-clogged arteries it is.
Not only is food medicine, it is the most powerful drug known to man. Scientists are just now scratching the surface in their understanding of the amazing medicinal properties of plant foods.
A short time ago, say around 4th century B.C., a very wise person once said, "Let food be thy medicine and thy medicine be thy food." You've probably heard of this person named Hippocrates, the father of modern medicine, after whom the Hippocratic oath is named. The Hippocratic oath is an oath traditionally taken by physicians pertaining to the ethical practice of medicine. Now wouldn't it be something if doctors would actually abide by their worn oath-"I will apply dietetic measures for the benefit of the sick."
"Dietetic measures" refers to food. Imagine that, in the 4th century BC Hippocrates was actually talking about using food as medicine. So what happened?
Could it be that prescription drugs cost more than food? Anyway, I won't get started on that subject because that's an entire book. The point is 50 to 70 percent of suffering could be eliminated by what you put into your body and what you do to your body: heart disease, diabetes, cancer, hypertension can all be impacted. It isn't enough to exercise regularly; you also have to eat the right foods.
By the way, did you know that athletes and active individuals have a higher risk of developing chronic disease than do couch potatoes if you have very poor eating habits? Just some food for thought.
Here is my list of the top ten foods that should be on your shopping list every week and why. However, this is not to say that other plan foods are of lesser importance; that is not the case. Every plant food has nutritional value and the important thing to remember is that all nutrients work in synergy and never alone. In fact, individually, they can do nothing. That is why I have always advocated eating a rainbow of colors because each color represents a different set of nutrients that must be combined with other nutrients in order to be absorbed into the bloodstream.
Dr. Del's Top Ten Superfoods
Dark Green Leafy Vegetables (kale, spinach, broccoli, collard greens, etc.)
Dark green leafy vegetables contain thousands of plant substances (lutein, flavonoids, folic acid, vitamins C and E, and fiber) that have been shown to prevent various disease conditions in the body.
Berries (blackberries, blueberries, raspberries, strawberries, etc.)
Berries are among the fruits highest in antioxidant content and are excellent sources of several phytochemicals that seem to help block cancer development. Anthocyanins, ellagic acid and pterostilbene are just a few of the powerful phytochemicals found in all berries. These compounds have been shown to inhibit the growth of lung, colon and leukemia cancer cells without affecting the growth of healthy cells and affect metabolic processes to decrease development of both cancer and heart disease. When selecting berries, note that the darker they are, the more antioxidants they have.
Oats
Oats are very high fiber cereal grains. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels.
Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just three grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23 percent. This is highly significant since each one percent drop in serum cholesterol translates to a two percent decrease in the risk of developing heart disease.
High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke.
Oats are available in several forms. Oat groats are the whole seed with only the outer hull removed. Rolled oats are the familiar breakfast form. Steel cut oats are oats seed that have been chopped into pieces. Quick Oats are rolled steel cut oats, and instant oats are pre-cooked, dried and flattened steel cut oats. The finest form is as flour.
Beans
Beans are a good source of several nutrients, including iron, protein, B vitamins, folic acid and oil or starch. Beans with colored shells contain antioxidants. They are a rich source of fiber, which helps to reduce levels of LDL cholesterol in blood. Fiber is also known as 'roughage' and is important because it absorbs water, adds bulk and ensures that wastes pass out of the body efficiently. If this does not happen several problems can occur including constipation and diverticular disease.
Soybeans are the stars of the bean world. They are the only beans to contain all eight amino acids necessary to make a 'complete' protein. They also contain phytoestrogens, which are thought to slow bone loss, reduce the chances of prostate cancer and heart disease.
Wild Omega-3 Rich Fish
Omega-3 fats found mostly in wild fatty fish lowers your risk of heart disease, helps arthritis, and may possibly help with memory loss and Alzheimer's, according to various studies. These heart-healthy fats may even help to reduce depression as well.
Omega-3s are most prevalent in fatty, cold-water fish. Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in flax seeds, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.
Tea (white, green & black)
Until recently, tea research has focused on green tea. Green tea is loaded with the compound epigallocatechin gallate (EGCg), a powerful antioxidant. However, new research has also discovered that both black and white teas contain high levels of flavonoids, which helped reduce the production of LDL - the "bad" cholesterol that can lead to stroke and heart attacks. Furthermore, men who drank over four cups of black tea per day had a significantly lower risk of stroke than men who drank only two to three cups per day. All of the above mentioned teas are also rich sources of catechins, another group of powerful antioxidants.
Soy
To eat soy or not to eat soy - that seems to be the question on many people's minds these days. What are we to make of all this conflicting information about the benefits and dangers of soy? Let's settle this issue once and for all.
For 5,000 years soy has been considered one of the five sacred plants (in China) - the others being rice, wheat, barley and millet. Soy is a non-animal protein that contains all eight of the essential amino acids, making it the only complete plant protein. Whole soy foods also are a good source of fiber, B vitamins, calcium, and omega-3 fatty acids.
In 1999, the FDA allowed soy food manufacturers to advertise the health claim that 25 grams of soy protein a day could reduce bad cholesterol (LDL) levels. This claim did not extend to isolated isoflavones. Shortly thereafter, a backlash of research was soon published purporting that soy was a dangerous allergen, created thyroid problems and caused cancer.
The negative studies on soy isoflavones have used isolated compounds containing isoflavone amounts that far exceed what a person would normally eat and have tested these substances on mice, which metabolize soy very differently from humans (just as dogs cannot tolerate chocolate), and thus arrived at what I feel are dubious if not erroneous conclusions about the dangers of soy.
However, a well-balanced report from the Agency for Healthcare Research and Quality reviewed hundreds of studies with support from the National Institute of Health. In the 68 studies examining the impact of soy on cholesterol levels, they found that it did indeed reduce LDL and triglyceride levels. They found insufficient data among 200 human studies to suggest that soy had an effect - negative or positive - on bone health, cancer, kidney disease, endocrine function, reproductive health, neurocognitive function, or glucose metabolism.
Organic edamame, tofu and soy milk are the best form of soy to eat.
Nuts & Seeds
Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega-3, the good fats), which have all been shown to lower LDL cholesterol.
In addition to nuts, seeds such as flax seeds, pumpkin seeds and sunflower seeds may offer the same heart health benefits. Research conducted at the Harvard School of Public Health, the Iowa Women's Healthy Study and the Physician's Health Study have all shown that people who ate nuts two to four times per week had reduced risks of sudden cardiac death and 40 percent lower risks of heart disease.
Tomatoes
Though thought of as a vegetable, tomatoes are botanically classified as fruits. They are also one of our best sources of vitamin C. Tomatoes also contain an abundance of lycopene, which helps support immune function and prostate health. Cooked tomatoes found in pasta sauce, salsa and tomato paste enhance the absorption of lycopene into your system.
Garlic
Garlic is one of the oldest known medicinal plants, and it's been credited with fighting heart disease, lowering blood pressure and helping to fight off colds. Studies suggest that individuals regularly consuming garlic show a lower incidence of stomach cancer, have longer blood clotting times and show lower blood lipid levels (which indirectly translates into reduced risk of stroke and cardiovascular disease). The anti-bacterial properties of garlic also help the body to fight off infections.
The bottom-line
I have chosen this group of ten foods because they have been shown to have the highest concentration of disease-fighting nutrients. However, please keep in mind that the wide range of phytochemicals found in fruits, vegetables, whole grains and legumes act together in ways far greater than would be expected from looking at them individually. That's why, as fabulously healthy as each of these foods are, you should always strive to add new ones to your diet regularly.
For a limited time, you can get a FREE copy of Dr. Del's new book, Dr. Del's Rapid Fatloss Manual, and access to his library of nutrition coaching videos at http://www.therapidfatlosschallenge.com.
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