2 to 3 servings/day of soy protein; 2 servings/day of plant stanols or sterols found in products such as Benecol & Take Control margarine and lots of fiber especially from oat bran, psyllium & barley - can each lower LDL by up to 10%.
(Consumer Reports on Health - May 2010)
In one trial, 40% of people who started a 6 mon walking program lowered their systolic BP into the normal range. And the DASH (Dietary Approaches to Stop Hypertension) diet which is high in fruits, whole grains & low fat dairy products & low in sodium can drop BP as much as prescription drugs.
Add sweet cherries, blackberries, raspberries, strawberries & blueberries to your regular diet - which are all chock full of antioxidants - rich in anthocyanins& other phytochemicals - to give your body an antiaging, anticancer wallop!
There's truth in "life is just a bowl of cherries" as sour cherries will help extend a healthy life. Research shows potent compounds found in tart cherries have superpowers that may help nix cell aging and cancer-causing oxidative damage. So pucker up and down some sour cherries. (RealAge.com)
Catechins the antioxidants found in high amounts in green tea have been shown to be helpful in promoting weight loss, specifically belly fat. Decaf green tea is OK if caffeine is a problem. However, some decaffeination processes can lower the antioxidant content so add an extra cup or two per day.
Eating roughly 1 less teaspoon of salt a day was associated with a significantly lower risk of having a stroke or developing heart disease according to recent studies.So a little less salt could mean a lot more life! (RealAge.com)
Eating 10 or more tablespoons of tomato sauce a week decreases the risk of developing certain cancers, studies have shown. Lycopene is the active ingredient responsible, a carotenoid known for its antioxidant properties. All tomato products have lots of lycopene but its more available when cooked.
About 20 mins. before dinner, eat 1/2 ounce of walnuts with 1 cup of your favourite broth-based soup. Or drink at least 8 ounces of water with one tablespoon of psyllium. Either will help fill you up so you won't want or need to eat as much to feel satisfied. (You: On A Diet)
Abdominal exercise you can & should do everywhere! Suck your belly button in tight & squeeze your butt in as if you're trying to pull up a pair of too tight jeans. Pretend the top of your head is being pulled by a string to the ceiling. Hold position. Puts you in proper posture & works your girdle.
Not only will abdominal exercises strengthen your bones and the muscles of the back, but they'll also strengthen your entire midsection - which takes weight and pressure off your back. So add crunches to your routine as well as leg lifts and bent-over back rows. (You: The Owner's Manual)