If you were trapped on a desert island and you could request only 10 foods to eat that would reduce your risk for heart disease, manage your weight and insure against getting diabetes and other cardiovascular disorders, what would they be? That is a tough choice. But, by asking a number of registered dietitians, you would likely get the following list of super foods.
Blueberries
Blueberries contain high amounts of antioxidants that help to reduce your risk for certain types of cancer, can also lower your low density lipoproteins--the bad type of cholesterol that leads to heart attacks and strokes. They are also rich in Vitamin C and contain large amounts of fiber.
Broccoli
Broccoli belongs to a group of vegetables called cruciferous vegetables (like cauliflower and cabbage) that help fight breast, colon and lung cancer. It is high in Vitamin C, calcium and folic acid. Broccoli is also high in soluble fiber and low in calories and can help prevent osteoporosis and high blood pressure.
Garlic
While it may not do much for your breath, garlic can certainly reduced your risk for heart disease by reducing your low density liporproteins (the bad type of cholesterol), increasing your high density lipoproteins (the good type of cholesterol) and lowering the viscosity or stickiness of your blood that can reduce your risk for stroke.
Nuts
Many different types of nuts, including walnuts, almonds and pecans contain Omega-3 fatty acids that reduce your LDL and raise your HDL cholesterol. As little as an ounce and a half a day can help reduce your risk for heart disease. But, beware. Nuts are high in fat, so they are also high in calories.
Salmon
If you're watching your weight and choose to avoid the extra calories contained in nuts but want the same heart healthy protection of Omega-3 fatty acids, you can eat salmon and a number of other cold water, fatty fish like mackerel, albacore tuna and sardines. They have the same protective value as eating nuts.
Tomatoes
Tomatoes are great sources of Vitamin C, fiber and also contain high levels of lycopene. Lycopene is one of many antioxidants that help prevent cells from aging and for preventing certain types of cancer.
Apples
Apples have a number of beneficial health attributes. First, they are high in fiber, so they help prevent certain types of colon cancer and reduce your risk for heart disease by lowering LDL cholesterol. They are also very low on the glycemic index, so they are the perfect snack for diabetics.
Olive Oil
Olive oil contains high amounts of monounsaturated fats which has been shown to lower your risk for heart disease and certain types of cancer. It has been effective in preventing atherosclerosis, diabetes, colon cancer and asthma. When buying olive oil, be sure to buy extra-virgin olive oil. It is more expensive but contains the most antioxidants.
Turkey
Turkey is a great source of protein and one of the leanest types of meats you can eat. In addition to being low in calories and fat, it contains selenium, which has been shown to reduce the risk for cancer and improve your immune system.
Oats
Oats have been one of the most popular and versatile breakfast foods for decades. A bowl of oatmeal in the morning can help lower your risk for heart disease by reducing your LDL cholesterol levels by up to 23 percent. It is also a great source of fiber, so it reduces your risk for certain types of colon cancer.
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