When you're paying attention to good nutrition, it's easy to spend a lot of time focusing on what not to eat — all the stuff that clogs your arteries and expands your waistline. Now's a good time to look at the things that you should eat and the things you can do to keep your arteries healthy.
Some foods pack more punch than others. Here are five foods that have a lot of disease-fighting power, and it's a good idea to regularly make room for them in your meal.
Salmon. As far as seafood goes, this delicious fish is one of your best food sources of heart-healthy omega-3 fatty acids, which can help keep your heart rate steady, lower your triglycerides — a type of blood fat — and slow the growth of atherosclerotic plaque. You can bake it, broil it, roast it, poach it, enjoy it smoked or in sushi. The FDA recommends that people eat up to 12 ounces of fish weekly.
Broccoli. It may not rank as the favorite food of kids, but as an adult you can probably appreciate the health benefits that broccoli offers. Its mildly bitter taste comes from chemicals it contains that may provide cancer protection. Anti-cancer substances in green veggies may act as antioxidants or encourage enzymes that detoxify harmful chemicals in your body, according to the American Cancer Society. Since cooking may destroy some of the helpful compounds, cook it as lightly as possible.
Almonds. These tasty nuts are a good source of fiber and the antioxidant vitamin E, and the fat they contain is mostly monounsaturated, which is considered a "good" type of fat that can help lower your cholesterol. They may also help control blood sugar and insulin levels. Research has shown that eating 2 ounces of almonds daily for 10 weeks didn't cause people to gain weight. A daily serving size is the amount that you can fit into two sections of an ice-cube tray, suggests the American Dietetic Association.
Blueberries. These berriesare chock-full of antioxidants, which can help lower your risk of heart disease and cancer by neutralizing free radicals, which are rogue oxygen molecules that can contribute to atherosclerosis and damage your DNA.
Green tea. This drink contains chemicals called polyphenols, which act as antioxidants. One of these, called EGCG, may encourage cancer cells to die, though more research is needed to show whether drinking green tea can reduce your risk of cancer. However, it may also help control your blood sugar and lower your cholesterol. All these add up to plenty of good reasons to switch some of your daily servings of soda with green tea. Drink it iced or hot. It is delicious either way.
Don't forget our coffee shop where every day you can have homemade soup for $1 and a sandwich for 50 cents. On Tuesday,we will be having enchilada hot dish in the coffee shop starting at 11:30 a.m. for $2. You are always welcome at the center.
Monday:Blood pressure checks, 9 a.m.; cards, 12:30 p.m.;Exercise w/Evie,1 p.m.
Tuesday:Silver Sneakers, 8:30 a.m.;Exercise w/Evie, 9 a.m.; enchilada hot dish, 11:30 a.m.; cards, 12:30 p.m.;HIIT, 5:10 p.m.;Zumba, 5:45 p.m.;Zumba, 7 p.m.
Wednesday:Wood carvers, 8:30 a.m.;Weight Watchers, noon; cards, 12:30 p.m.;Stitching Bees, 1 p.m.; open chess, 1 p.m.;Weight Watchers, 5:30 p.m.
Thursday:Silver Sneakers, 8:30 a.m.;Exercise w/Evie, 9 a.m.; cards, 12:30 p.m.;Bingo, 1 p.m.; open chess, 1 p.m.;HIIT, 5:10 p.m.;Zumba, 5:45 p.m.;Zumba, 7 p.m.
Friday: Cards, 12:30 p.m.; Ping Pong, 3 p.m.