|
Food
|
What
It's Got
|
How
Much To Eat
|
|
Broccoli
|
Sulphoraphane,
which helps the body fight off environmental agents
which might harm your health |
One
cup at least three times a week |
|
Tomatoes
|
Lycopene,
a potent antioxidant |
One
tomato product (raw, sauce, juice) daily |
|
Nuts
|
A
good kind of fat that has been shown to help
reduce LDL (bad) cholesterol |
One
handful daily |
|
Citrus
Fruit
|
Pectin,
which may reduce cholesterol; folate, to
lower homocysteine levels; and antioxidants,
to reduce the chance of having a heart attack or
stroke |
Two
servings of oranges, grapefruit, tangerines, or
lemons daily |
|
Oats
|
A
type of fiber which can lower cholesterol
by limiting fat absorption |
One
cup (or similar fiber) most days |
|
Fish
|
Omega-3
fatty acids, which may help fight heart disease |
Two
3 oz. servings of salmon, mackerel, or tuna per
week |
|
Legumes
and Beans
|
Fiber
and nutrients which appear to help
stabilize high blood pressure |
A
half-cup of kidney, black, red, or white beans per
week |