We've Got Your Top 10 Power Foods

By Katherine Howdy Tate, MPH, RD, LDN

- People are always asking me what foods are good for lowering
cholesterol, losing weight, controlling diabetes, lowering blood
pressure or helping with other maladies. And I always seem to
disappoint them when I reply that their solution is not to eat a
single food but to lower total calories, saturated fat, etc. As
their eyes glaze over, they still want to hear what foods will
restore or instill good health.
So in no particular order, I present my top 10 "power foods." You
won't find cheese biscuits and Twinkies on this list. These are the
super healthy foods that you should incorporate in your diet to cure
whatever ails you.

Obviously there are some people who for whatever reason are supposed
to avoid certain components that may be in the foods listed. These
foods are also intended to be part of a varied diet in moderate
amounts. Wake up now!

Salmon. Fatty fish may not sound healthy, but study after study
confirms that consumption of salmon lowers the risk of death from
heart disease. It is indeed the fat, in particular, the omega-3
fatty acids that help the heart by preventing sudden and fatal
disturbances in heart rhythm. You are less likely to die from a
heart attack if you eat at least one serving of salmon or other
fatty fish each week, according to the American Heart Association.
Fresh fish might taste better, but canned salmon is also high in
omega-3 fatty acids. It is also available in the convenient pouches,
like the tuna.

Nuts. Almonds, peanuts, walnuts and hazelnuts are bite-size
powerhouses of health-promoting substances that help prevent heart
disease and cancer. High in monounsaturated fat, vitamin E,
magnesium and fiber, a small, 1- to 2-ounce serving is all that is
needed to provide health benefits. And, because they have a high fat
content, a small amount is surprisingly filling. You got that part
about the small amount? REMEMBER ON CORE WE HAVE TO COUNT POINTS FOR
NUTS. BUT SAVING THEM FOR THIS VERY GOOD SNACK OR ADDING TO A
SALAD IS WORTH IT FOR GOOD HEALTH.

Beans. Yes, they are starchy, but they are also a great source of
protein, fiber, folic acid, zinc, magnesium and potassium. Drained
and rinsed, canned beans are a great, inexpensive and convenient
protein source. Mix them in with salads or soups.

Oranges. These and other citrus fruits are loaded with cancer-
battling bioflavonoids and immune system-boosting vitamin C. Go for
the fruit, not just juice.

Spinach. This dark, leafy green vegetable is packed with vitamin C,
beta carotene, vitamin A, fiber and some calcium and iron. These
nutrients and potent antioxidants fight cancer and also boost
immunity. Spinach is also a low-calorie food. There are not too many
foods with this kind of "bang for your buck."

Sweet Potatoes. Too bad many eat them only on Thanksgiving. Sweet
potatoes are among the most nutritious of vegetables, since they are
packed with more disease-fighting beta carotene, fiber and other
antioxidants. They are starchy, however, so use them in place of
white potatoes, rice or other starches.

Berries. These colorful fruits contain chemicals that act as
antioxidants, believed by scientists to protect the body from the
stresses of age and possibly to reduce the risk of cancer. Seek out
whatever is in season, or in the frozen foods section, blueberries,
strawberries, cranberries and blackberries. Top cereal, ice cream or
yogurt with berries, or just eat them plain with a dollop of whipped
cream. It will make you feel good.

Oatmeal. You've certainly heard this before. It's the soluble fiber
in oatmeal, oat bran or other whole grains that has been shown to
reduce cholesterol and the risk of heart disease. However, there are
other high fiber cereals that will do just fine.

Tomatoes.You say "tomato," I say "lycopene." This is the one
vegetable where fresh is not as advantageous, since the powerful
antioxidants are more concentrated in cooked varieties. Keep canned
tomatoes on hand to throw in with other vegetables or pair up with
fish, chicken, pork or beef.

Low-Fat Milk Non Fat Milk or Yogurt. I rarely meet someone who gets
the recommended amount of calcium in their diet. These dairy
products are not that high in calories for the amount of calcium,
protein and vitamins A and D that they contain. If you aren't a milk
drinker, eat yogurt, low-fat cheese or at least get calcium
supplements.