A Doctors Note to Healthy Foods
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.
Healthy Foods.....Eat More of These
- 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
- excellent 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
VITAMINS - SUPPLEMENTS - FOOD
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
- Antioxidant
- 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
Written by Administrator.