Ajazur Rehman

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28 Nov 08 11:27:29 GMT

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Enjoy that drink over dinner. "Consuming alcohol with a meal slows the rise of alcohol in the blood and speeds its elimination from the body," says Stranges. Together, those effects may help prevent increases in blood pressure. Drinking small amounts of alcohol with a meal is a good idea for another reason. Alcohol is known to help prevent the formation of small blood clots that might clog arteries and cause a heart attack—and which form most often after a big meal.

One more advantage: Alcoholic beverages enjoyed with a meal are usually sipped, not chugged, which means you're less likely to become inebriated. The risks of regular overindulgence include weight gain, depression, and liver and kidney problems—as you can see, there are plenty of good reasons to save your drinking for dinner.

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28 Nov 08 11:24:19 GMT

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More than 100 studies have found that moderate drinkers have about one-third lower risk of heart disease than those who abstain. But excessive drinking—three or more alcoholic beverages a day, most studies agree—has also been proven to send blood pressure climbing. New evidence shows that even light to moderate drinking on an empty stomach can contribute to high blood pressure risk. In a 2004 study that looked at data from 2,609 men and women ages 35 to 80, State University of New York at Buffalo assistant professor of preventive medicine Saverio Stranges, M.D., found that the risk of hypertension was almost 50 percent higher in people who drank alcoholic beverages without food than in those who imbibed only with a meal.

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28 Nov 08 11:20:06 GMT

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If you buy milk in glass or translucent containers, you may not be getting all the nutrients you should be. Although calcium in milk is relatively stable, vitamins A, B2, C, D, and E and amino acids all break down gradually when milk is exposed to light. Milk is especially susceptible because the riboflavin (vitamin B2) it contains acts as a photosensitizer, says Donald McMahon, Ph.D., an expert in dairy foods processing at Utah State University. In a study at Cornell University, levels of vitamin A fell as much as 32 percent when milk in plastic containers was exposed to fluorescent light for just 16 hours. Other studies have found that up to 60 percent of the riboflavin is lost under similar conditions. Light also oxidizes fat and diminishes the flavor of milk.

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28 Nov 08 05:42:01 GMT

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Drink plain, refreshing, calorie-free water when you're thirsty—and take a multivitamin daily to make sure you get balanced levels of the essential vitamins and minerals.

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28 Nov 08 05:32:54 GMT

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. WHEAT GERM - Wheat germ is the part of a wheat kernel that contains most nutrients of the grain. One half cup has around 1/2 gram of omega-3s.

Eating tip: Sprinkle this on a variety of foods, from breakfast cereal, to yogurt or pasta. Or incorporate it into recipes such as muffins and pancakes. But keep it in the fridge or freezer after opening, to preserve the good fats, recommends Robin Asbell, author of The New Whole Grains Cookbook.

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28 Nov 08 05:29:09 GMT

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Learn the lingo of food claims. Bread that's 100 percent whole grain means just that—it contains no refined flour. Cereal that's made with whole grain may have a little or a lot. Crackers labeled multigrain may not have whole grains at all.

To be sure you're getting the grains you want, check the ingredients panel. Whole grains should be the first or second ingredient listed. Luckily, finding whole grain products is easier now that manufacturers supplying at least 16 grams of whole grains per serving—what's considered an excellent source—are stamping their packaging with the Whole Grains Council's logo.

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28 Nov 08 05:24:02 GMT

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Whole-grain or multigrain may seem like the healthiest choices, especially with new findings showing that a diet rich in whole grains protects against heart disease, cancer, and other ills.

The famed Nurses' Health Study documented lower rates of heart disease and stroke among whole-grain eaters. Experts don't know all the reasons behind the benefits, but they do know that intact grains are rich in fiber and nutrients—including vitamin E, B vitamins, and magnesium—that are stripped away when grains are refined into flour.

Unfortunately, many foods are only posing as rich in whole grains. "Take a closer look at the labels and you may find there's not a single whole grain in them," says Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council, a nonprofit consumer group in Boston.

The reason: Labels can claim that products contain grains even if they're highly processed and stripped of most of their nutrients and all of their fiber. "White flour is made from grain, after all," says Harriman.

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28 Nov 08 05:19:52 GMT

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3. FISH

Fatty fish like mackerel, salmon and swordfish are highest in these good fats. The 2005 USDA Dietary Guidelines recommend eating two servings of fish a week (8 ounces total) to help lower the risk of coronary heart disease. One four-ounce wild Atlantic salmon fillet has 1.7 grams of omega-3s, and one 4-ounce can of sardines has 1.8 grams.

Eating tip: When cooking salmon, keeping the skin on while you cook will preserve omega-3 content as well as give the richest flavor, says Barbara Rowe, a registered dietitian, and Lisa Davis, Ph.D., a nutrition researcher, authors of Anti-Inflammatory Foods for Health.

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28 Nov 08 05:15:55 GMT

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EDAMAME (FRESH SOYBEANS) Fresh boiled edamame and other soybean foods like tofu are high in alpha-linolenic acid. Just one cup of edamame has 0.6 grams of omega 3s—that's more than one-third of your daily quota.

Eating tip: This finger-friendly bean snack used to be only found at sushi restaurants. Now most grocery stores sell frozen soybeans in the pod or shelled. All you do is boil them in salted water and they're ready to eat!

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28 Nov 08 05:12:13 GMT

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This light, flavorful oil has a nutty taste that can enhance almost any dish (add to beans or pasta, for example). Just one tablespoon contains 1.4 grams of omega-3 fatty acids.

Eating tip: You can substitute walnut oil in many recipes that call for olive, canola or peanut oil. Get out of the olive-oil-vinaigrette rut with a salad topped with a walnut oil–based vinaigrette. Combine walnut oil with white wine or sherry vinegar and add garlic, pepper, mustard and salt to taste.

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25 Sep 08 21:51:45 GMT

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POTATOES - contain vitamins, minerals, fiber and even Protein.

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25 Sep 08 21:45:30 GMT

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According to a new study in the American Journal of Clinical Nutrition from Penn State University, a serving of pistachios each day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Results showed that consuming pistachios significantly lowered total cholesterol, LDL cholesterol and non-HDL cholesterol levels. For full study and pistachio heart-healthy recipes, visit pistachiohealth.com. (PRNewsFoto/Paramount Farms; PistachioHealth.Com)

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24 Sep 08 13:20:15 GMT

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The safer solution:

Be careful when handling raw chicken. After cutting it up, immediately wash the knife, cutting board, the countertops and your hands to eliminate the risk of spreading the bacteria to other food in your kitchen. And when you bring the raw chicken outside to put it on the grill, take that plate back inside and get a new one on which to serve the cooked chicken.

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24 Sep 08 13:12:43 GMT

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Salad Bar fixing :

The safer solution: Be sure your salad bar food is kept at the proper temps (cold food kept cold, hot ones heated sufficiently), that workers practice safe food handling, and that enough people buy food there to keep the supplies fresh. Also, Frechman cautions against salad bars that don’t have a “sneeze guard” to protect the food from airborne bacteria.

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24 Sep 08 12:24:30 GMT

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Olive oil :

Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.

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24 Sep 08 12:13:06 GMT

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Blueberries :

In a landmark study published in 1999, researchers at Tufts University's Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in "rat lives" is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

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24 Sep 08 12:10:38 GMT

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Fish :

Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.

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24 Sep 08 12:08:34 GMT

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Chocolate :

The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The likely reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

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24 Sep 08 12:07:43 GMT

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Zinc :

What it does:

Zinc is integral to almost every cell of the human body, from keeping the immune system healthy to regulating testosterone.

How much you need:

The recommended dietary intake for men is 11 mg/day, for women 8 mg/day.

Food Sources of zinc:

Oysters, cooked beef tenderloin, turkey, chickpeas, roast chicken leg, pumpkin seeds, cooked pork tenderloin, plain low-fat yogurt, wheat germ, tofu, dry roasted cashews and Swiss cheese.

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24 Sep 08 11:54:37 GMT

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Nuts :

Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They're also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

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24 Sep 08 11:10:42 GMT

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Vitamin E :

What it does:

Scientists have not yet elucidated all of vitamin E's roles, but they hypothesize that it has a role in immune function, DNA repair, the formation of red blood cells and vitamin K absorption.

How much you need:

The RDA in men and women is 23 IU, or 15 milligrams, and because many E-rich foods come from nuts and oils, some low-fat diets may be inadequate in vitamin E.

Food Sources of Vitamin E:

Wheat germ oil. Sunflower seeds, cooked spinach, almonds, safflower oil and hazelnuts.

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24 Sep 08 09:33:06 GMT

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Folate/Folic Acid :

What it does:

Folate is necessary for the production of new cells, including red blood cells. Folate deficiency remains a major cause of spinal-cord defects in newborns.

How much you need:

Many dietitians recommend taking a multivitamin with 400 mcg of folic acid; 1,000 mcg per day is the safe upper limit for folic acid.

Food sources of folate:

Rich sources of folate include liver, dried beans and peas, spinach and leafy greens, asparagus and fortified cereals.

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24 Sep 08 09:28:17 GMT

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Vitamin D

What it does:

Early on, most of the concern focused on bones, since vitamin D, working along with calcium, helps build and maintain them.

How much you need:

Official recommendations now call for 200 IU for children and 600 IU for people over 71, with other groups falling somewhere between.

Food sources of vitamin D:

We rely on fortified milk and breakfast cereals to get most of our dietary vitamin D. Apart from a few kinds of fish, including herring and sardines, there aren't many natural food sources, which leaves supplements and direct sunlight.

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24 Sep 08 09:25:10 GMT

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Vitamin C :

What it does:

Researchers have long known that vitamin C is an essential building block of collagen, the structural material for bone, skin, blood vessels and other tissue.

How much you need:

The current recommended daily intake for men is 90 mg and for women it is 75 mg. The body can only absorb a maximum of about 400 milligrams a day.

Food Sources of Vitamin C:

Virtually everything in the produce section including oranges, green bell peppers, strawberries, broccoli, cantaloupe and tomatoes, turnip greens, sweet potatoes and okra.

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24 Sep 08 09:21:24 GMT

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Magnesium :

What it does:

Necessary for some of the body's most basic processes, magnesium triggers more than 300 biochemical reactions—most importantly the production of energy from the food we eat.

How much you need:

Around 300 mg/day (women) and 350 mg/day (men), with the upper limit for supplemental magnesium at 350 mg.

Food sources of magnesium:

The mineral is abundant in avocados, nuts and leafy greens including acorn squash, kiwi and almonds.