healthy heart

Today’s Health Tip ~ Onions Pack a Healthy Punch

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Onions Are Good For You

They’re champs when it comes to polyphenols and flavonoids, which are both linked to lower oxidative stress and reduced cancer risk. An onion’s sulfur compounds can also help control diabetes symptoms and protect your heart from disease. Tip: The outermost layers tend to hold more healthy nutrients.

Note: I love sweet onions. Vidalia and Texas 1015 (It’s the official Texas state vegetable) are two great choices.

Today’s Health Tip ~ They’re Small but a Powerhouse

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The Remarkable Sardine

They’re cheap, portable, and among the best sources of heart-healthy omega-3s. Long-chain omega-3s have also been shown to limit inflammation and slow tumor growth. The miniscule fish is also a phenomenal source of vitamin B12, which helps your body make DNA while keeping your nerve and blood cells healthy.

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Today’s Health Tip ~ Brussels Sprouts – A Protector from Cancer

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Brussels sprouts

These cruciferous vegetables feature sulfur compounds called glucosinolates, shown to help lower your risk for several types of cancer. Loaded with iron and potassium, a cup of Brussels sprouts also features 54 mcg of folate—about 14 percent of your 400-mcg recommended daily allowance. Slice them in half and sauté them in salt, pepper, and garlic to enliven their natural flavor.

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Today’s Health Tip ~ Lentils – A Weapon Against Breast Cancer

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Women who eat lentils at least twice a week are 24 percent less likely to develop breast cancer than women who eat them less than once a month, studies show. Lentils keep blood sugar steady, and just a quarter cup of these miniature legumes provides 13 grams of protein, 11 grams of fiber, and 5 milligrams of iron. Try them in soups or salads, or as a tasty side.

Today’s Health Tip ~ Russet Potatoes Pack a Healthy Punch

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Russet Potatoes are a Healthy Choice

Sweet potatoes get all the press. And while they do contain more beta carotene, russet potatoes win out when it comes to folate, niacin, potassium, and also phosphorous—a mineral important for strong bones. Try substituting healthy Greek yogurt for sour cream when baking or mashing; you’ll be shocked how similar the two taste.

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Today’s Health Tip ~ Let Life Give You a Lemon – It’s Loaded with Vitamin C

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Lemons Have a Healthy Supporting Role

Along with its impressive concentrations of vitamin C, lemon’s flavonoid compounds have been shown to have anti-cancer properties. But lemons may be healthiest in a supporting role: Add a little to your tea, and your body will absorb more of the drink’s healthy antioxidants, finds research from Purdue University.

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Today’s Health Tip ~ Dark Leafy Greens = Healthy Choice

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Dark leafy greens, such as kale, spinach, and Swiss chard, tend to top health experts’ lists. Bursting with vitamins A, K, and C, kale is also a great source of calcium, iron, magnesium, and potassium. Whether you toss it into soups, smoothies, or salads, gobble as much of this stuff as you can every day.

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Today’s Health Tip ~ It Taste Good in Most Dishes and It’s Good for You

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The Healthy Choice is Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. Allicin also fights infection and bacteria. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds.

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Today’s Health Tip ~ Are You Getting Enough Beta-Carotene

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Beta-Carotene is Your BFF

One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80 percent of the DV of vitamin.

Today’s Health Tip ~ What Food May Protect Against Heart Disease and Breast Cancer?

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Tomatoes – They’re a Winner

Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred pasta sauce or as a thin slice in a sandwich. For a healthier side dish, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken.

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