| Unsaturated Fats | These healthy fats help lower LDL cholesterol, and at the same time, can raise levels of HDL "good" cholesterol, or high density lipoproteins. Monounsaturated fats are plant based, and come from sources like olive oil and canola oil, as well as peanut butter, other nuts, and avocado. Replacing saturated fats with monounsaturated fats can help reduce your risk of heart disease more effectively than cutting back on all types of fats and replacing them with carbohydrates, writes Walter Willett, author and nutrition expert. Polyunsaturated fats are also plant-derived, although omega-3 fatty acids are part of the polyunsaturated fat group, and are found in highest amounts in certain fish, like salmon, mackerel, and herring. Plant-based polyunsaturated fats include soy, corn, and safflower oils, and have similar beneficial properties to monounsaturated fats. These healthy fats should be part of any moderate diet. Try swapping saturated fats for unsaturated when cooking and eating. |
| Vitamin C | Water-soluble vitamin C is neither made by humans nor stored for long in our systems. Vitamin C, like the water-soluble B vitamins, moves quickly through our bloodstreams and excreted through urine. For this reason, we need to constantly replenish our vitamin C supply by eating foods rich in it, like citrus fruits, strawberries, broccoli, peppers, and spinach. Supplements and multivitamins can also increase intake, but there's no need to overload on this well-known antioxidant, as recommended daily intake varies from person to person (for example, smokers need more C than non-smokers). Vitamin C protects cells from free radical damage and helps strengthen weakened immune systems. It also helps increase iron absorption and bioavailability. For example, if you add orange slices to your spinach salad, the vitamin C will help release the iron from the spinach absorbed in the body. |
| Waist-to-Hip Ratio | A way of measuring for obesity that researchers say is more telling than the body mass index (BMI). Research has found that people with a higher proportion of abdominal fat (as opposed to those who carry weight on their their hips or derriere) are at a higher risk for obesity-related disorders like heart disease or diabetes. To calculate your waist-to-hip ratio, measure your waist at its narrowest point, then do the same for the hips. Divide waist measurement by hip measurement to determine the ratio. A healthy ratio for women is 0.8 or lower; for men, it's 0.95 or lower. |
| Whole Grains | A whole grain seed, or kernel, is composed of three elements. The bran contains the fiber that has long been associated with heart health. The second part, the germ, is thought to contain beneficial vitamins and minerals, like B vitamins and magnesium. You get the starchy part of grains from the endosperm, where most of the calories are also stored. Corn, which is eaten as a fruit as well as a grain, is a whole grain, as are products made from corn flour, like tortillas and corn chips. |
