August 2008

What to Eat for YOUR Health Condition
As we believe at Dining Details, “variety is the spice of life.” Our bodies thrive on variety, and need a multitude of fresh foods, herbs and spices to get the nourishment we need to live healthfully. In our race to get healthier, we have taken out so many ingredients from our diet, but not necessarily put any crucial ingredients back IN to our diet. We exist largely on foods made from wheat, soy, and corn... and the effect on our health at large is tragic. Below, you will find some key foods to add into your diet according to what ails you. We begin this month with four prevalent health issues, and each month will look into further conditions.

High Cholesterol and Foods that help: almonds, apples, avocados, barley, beans, brown rice, brussels sprouts, celery, cinnamon, corn, currants, raisins, fenugreek, fish esp. salmon, tuna, and oily fish, garlic, guavas, mushrooms, nuts, oats,  onions, peas, prunes, red wine, rhubarb, soy, and squash.

Interesting Facts: Eating a half teaspoon of cinnamon each day can cut your triglycerides levels and total cholesterol by 12-30 percent, while it boosts your body’s ability to store blood sugar. It is especially helpful to people with diabetes and high cholesterol.

Helpful Hint: Try adding steel cut oats with extra cinnamon and organic raisins to your daily routine for breakfast.

Heart Health and foods that help prevent heart disease are foods with high fiber, folate, flavonoids, Vitamins C, D, and E. They include: apples, avocado, brown rice, Brussels sprouts, carrots, cereal, cranberries, fish, flaxseed, garlic, green tea, guavas, melons, oats, olive oil, onions, papaya, parsley, pineapple, prunes, pumpkin, quinoa, raisins, shellfish, soy, squash, sweet potatoes, and wheat.

Interesting Fact: “Not drinking enough water can be as harmful to your heart as smoking,” warns Dr. Jacqueline Chan, DrPH, a specialist on the subject. In fact, getting 5 or more glasses of (drinking) water a day cut risks for coronary heart disease by 62% for men, and 39% for women. Drinking plenty of water is also important in combating fatigue, aiding digestion, and losing or maintaining weight.

Helpful Hint: People who get most of their calories from vegetable sources, have lower incidence of heart disease. They also tend to have flatter tummies.

Diabetes is a complex disease that requires a specific diet and lifestyle to maintain and control it. However, besides eating a healthy, well rounded diet, there are certain foods that help prevent diabetes, including: brown rice, coffee, dairy, high fiber foods, potatoes, whole grains, and vegetables. Foods that can help control diabetes are avocados, beans buckwheat, bulgur, oranges, and sweet potatoes. Foods that are especially important are those with high levels of magnesium, such as baked halibut and spinach, calcium, like in broccoli and dairy products, chromium, as in grapefruit and broccoli, vitamin D, such as in fortified lowfat milk, vitamin c and e, antioxidants, and low levels of saturated fats.

Interesting Fact: Studies show that eating a daily serving of low-fat dairy food can reduce men’s risk of developing type-2 diabetes by 9 percent.

Helpful Hint: Add more dark leafy green vegetables to your diet, like broccoli, kale, and spinach, and more whole grains to prevent or control diabetes. Oh yes, and of course cut down or out those high fructose juices and sodas.

Menopause effects can be lessened by eating right. Foods that help are: Soy, by replacing estrogen, in foods like soy milk and tofu, black beans to reduce hot flashes, flaxseed to reduce hot flashes and problems sleeping, which also helps menopausal women fight cancer, and foods that contain calcium, such as yogurt and milk. Soy and magnesium in the diet help the body hold on to calcium, and together these minerals help the bones stay strong after the body is no longer producing estrogen. Eat more whole grains, fruits and vegetables, and legumes. To avoid hot flashes, avoid spicy foods and red wine.

Interesting Fact: Menopause’s immediate symptoms are small beans compared to the bigger issues at hand; women’s risk of heart disease, high cholesterol, and osteoporosis all increase. Women who eat more fresh vegetables and grains not only experience less symptoms, but also reduce risks of the bigger conditions at hand.

Helpful Hint: 20 milligrams of the herb Black Cohosh may help with symptoms. Buy german brand Remifemin, because Germany regulates their herbal products.

*Information for this article was adapted from “The Doctor’s Book of Food Remedies,” by Selene Yeager and “Prevention.”