1/ CANCER :
- Cruciferous vegetables such as : Brussels sprouts, broccoli, cauliflower , cabbage and collard greens contain indole-3-carbinols, considered one of the most powerful cancer-fighting substances. It's thought to be especially beneficial at preventing hormone-related cancers, such as breast cancer.
- Avoid : High-fat foods, excessive alcohol , and charred foods.
- TIP : Keep a bag of pre cut broccoli and cauliflower florets in your fridge to have with a lowfat dip as a snack.
2/ STROKE :
- A diet consisting of a variety of fruits and vegetables is the best way to fight stroke .Plus,omega-3 fatty acids ( See Heart Disease ) have been found to prevent stroke.
- Avoid : Foods high in saturated fat such as : butter , red meat and dairy products made with whole milk.
- TIP : Aim for at least nine servings of fruits and vegetables every day . Start by having at least two servings
with every meal ; have the rest of snacks.
3/ HEART DISEASE
-Fatty fish such as : salmon, mackerel and sardines contain omega-3 fatty acids, which allows blood to flow more easily to and from your heart , helping to prevent the formation of clots and keeping your heart functioning regularly.
- Flaxseed, great sprinkled over yogurt or cereal and purslane, a leafly green that can be chopped and added to a green salad for variety , are also rich in omega-3s.
- Avoid : Foods that are high in saturated fat such as : butter, red meat and dairy products made with whole milk.
- TIP : Try to have at least one omega-3 rich food every week. For example, have salmon for dinner,or sprinkle
a teaspoon of flaxseed on your breakfast cereal.
4/ HIGH BLOOD PRESSURE
- A diet rich in fruits and vegetables -especially those high in potassium such as : bananas, bok choy, butternut , squash and celery-has been shown to lower blood pressure.
- Avoid : Foods that are high in sodium such as: potato chips, tortilla chips and French fries.
- TIP : Cut back on your salt intake by using low-sodium packaged foods.
5/ DEPRESSION.
- Aim for a diet that's slightly higher in carbohydrates and lower in protein. Carbs help to transport amino acids to the brain , which are transformed into serotonin , a feel-good chemical.
- A typical meal would be a tuna sandwich , a bowl of fruit salad and an oatmeal cookie.
Avoid : Foods high in sugar , since extreme sugar highs can be followed by extreme lows
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