Skip to main content

Healthy Foods.....Eat More of These

I went to my doctor for a checkup and he gave me this print out. I was pleasantly surprised that a conventional physician is referring me to natural solutions and not pills. Way to go Doc! We found this print out very helpful and thought our customers and readers would find it helpful too.
  • Salmon
    contain omega-3-fatty acids, reduce risk of heart disease Anti-inflamatory.
  • Oatmeal
    lowers LDL cholesterol
  • Blueberries
    antioxidant ... may help protect against UTIs, cancer, heart disease and macular degeneration.
  • Strawberries
    antioxidant, immunity booster ... a cup of strawberries contains a days worth of Vitamin C
  • Soy Foods
    tofu, soy milk, tempeh ..... contain bioflavonoid ... antioxidant, antimicrobial and antifungal properties, helps reduces LDL cholesterol, helps to reduce hot flashes and night sweats in postmenopausal women.
  • Nuts
    high in fats and calories but loaded with nutrients ... magnesium, vitamin E, potassium, fiber. May be associated with lowering risk of heart disease and cancer, almonds and walnuts top the list.
  • Pinto Beans
    high in protein, fiber, potassium, folic acid .. may help Maintain normal blood 'pressure as well as normal function Of the heart and nervous system.
  • Mediterranean Diet
    Think Greek and Italian ... Olive Oil, fruits, veggies, fish, lean protein, whole grains, nuts ... .lower risk for stroke,heart disease, cancer and live a long life.
  • Tomatoes
    good source oflycopene, an antioxidant linked to protection against heart disease, Alzheimer's disease, osteoporosis, and cancer. Lycopene is better absorbed in processed tomatoes Such as tomato sauce, ketchup and tomato juice
  • Garlic
    reduce LDL cholesterol, lower blood pressure, thins blood
  • Spinach
    fiber, potassium, vitamin A, folic acid .. also high in lutein which is good for your eyes
  • Grapes and Red Wine
    cholesterol. .. 1 glass/day for women and 2 glasses/day for men are maxrich sources of flavaonoids .. antioxidants that fight inflammation heart disease and cancer. Red and purple grapes are better antioxidants .... red wine may lower BP and raise HDL amount of wine recommended
  • Flax
    xcellent source of omega-3 fatty acids if you don't like seafood. High in fiber and helps regulate bowel function.
  • Dark Chocolate
    may help lower LDL and Blood pressure ... . use sparingly to avoid weight gain
  • Water
    no magic number of glasses per day .. drink enough to keep urine clear to proilA.ote kidney and skin health


What you need to stay young and healthy:

  • Aspirin
    81 mg daily - Improve coronary and brain blood flow prevents heart attacks and strokes, everyone over age 40 or if you have risk factors.
  • B5
    300mg - Support for central nervous system Lower homocystine
  • B6
    40mg - Support for central nervous system Lower homocystine
  • B12
    800mg - Support for central nervous system Lower homocystine
  • Folic Acid
    400mcg - Support for central nervous system Lower homocystine
  • Co-Q-10
    100mg twice daily - Antioxidant .... especially if on statin helps prevent muscle injury.
  • Vitamin C
    500-100 mg daily - Supports Immune System
  • Calcium
    1500mg/daily-women - Bone strength and prevent osteoporosis
  • Calcium
    1200mg/daily-men - Bone strength and prevent osteoporosis
  • Vitamin D
    800 JU/day - Helps prevent osteoporosis
  • Magnesium
    400mg/day - Bone health, heart rhythm, lung health
  • Selenium
    200mcg/day- Helps Immune System
  • Omega3 Fatty Acids
    Salmon, catfish, whitefish or 400mg DHA/day -Lower BP, lower triglycerides, thins blood
  • Lutein
    6-30mg/day - Eye health
  • Green Tea
  • Lycopene
    Tomatoes/Tomato sauce - Immune system booster
  • Garlic
    400mg/day - Thins blood, lowers blood pressure
  • Olive Oil
    Raise HDL (good cholesterol)
  • Fruits
    Blueberries, Grapes - Antioxidant
  • Nuts/Grains
    Almonds, Walnuts, Oatmeal - Fiber- lowers cholesterol
  • Alcohol
    1 drink a night; women - Red wine best .... Lowers BP-raises HDL
  • Alcohol
    2 drinks a night; men 1 glass wine, 12 oz beer 1.5 oz liquor - Red wine best .... Lowers BP-raises HDL
  • Dark Chocolate
    Lowers BP- raises HDL
  • Fiber
    25-35gm/day - Overall gastrointestinal health
  • Water
    No magic number enough to keep urine clean and clear - Prevents constipation and promotes kidney health
  • Exercise
    30 minutes cardio on most days - Prevents constipation and promotes kidney health