Think the grocery aisles are starting to look more like a pharmacy, with shelves of heart-healthy margarines and digestion-friendly yogurts vying for space? Consider that the growing industry of functional foods (foods claiming a health benefit beyond basic nutrition) has its foundation in everyday healthy foods. Try choosing a variety of conventional foods in their natural state over genetically modified foods for functional nutrients with health-promoting and disease-preventing benefits.
Yogurt
Fermented dairy products containing probiotics (beneficial bacteria) provide immune system support and help maintain healthy intestinal flora in addition to being a great source of protein, potassium and calcium. To be effective, yogurt should contain "live active cultures" or "living yogurt cultures," so checking the label is key. Try low-fat plain yogurt in smoothies, sauces and with fresh fruit or granola for breakfast.
Whole Grains
Surpassing refined grains in their vitamin, mineral and fiber content, whole grains like oatmeal, bulgur, barley, brown rice and whole wheat pastas also contain phytochemicals with antioxidant properties that may help reduce the risk of developing heart disease, diabetes and cancer.
Broccoli
Part of the cruciferous family of veggies (which also includes cabbage, cauliflower and brussels sprouts), broccoli is high in antioxidants like beta-carotene and vitamin C and a phytochemical called sulforaphane, which is believed to help detoxify cancer-causing substances in the body.
Salmon
Heart-healthy for its omega-3 fatty-acid content, this popular fish is proven to lower triglycerides and LDL or "bad" cholesterol, decrease build-up of atherosclerotic plaque and reduce the incidence of inflammatory diseases. Current recommendations call for consuming fatty, coldwater fish like salmon, mackerel and albacore tuna twice a week, as they're all high in both the EPA and DHA types of omega-3s.
Soy
Found in tofu, soy milk, miso paste and tempeh, soy products carry a number of healthy benefits including lowering LDL cholesterol and reducing the risk of heart disease. Soy is rich in nutrients and protein and also contains phytoestrogens--chemicals that are thought to ease menopausal symptoms.
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