Spinach
Spinach is a strong source of lutein and zeaxanthin. These are two carotenoids that a review of studies in the Journal of the National Cancer Institute suggest can significantly reduce the rate of breast cancer when consumed in abundance. This lettuce is also rich in folic acid which strengthens DNA, an essential B vitamin during pregnancy. A study in PLoS One linked low folic acid levels to an increased risk of breast cancer. Here is a super delicious recipe for creamy garlic spinach soup.
Beans
Unlike animal sources of protein, beans do not contain unhealthy fats. This may be why a large epidemiological study in JAMA Internal Medicine found that people who ate legumes at least four times a week had a 22 percent lower risk of heart disease than those who ate less once a week. Additionally, a 2019 meta-analysis in Advances in Nutrition found that eating beans, lentils, peas, and other legumes regularly reduced the risk of cardiovascular disease. It also reduces the risk of coronary heart disease and high blood pressure.
Oats
Regular consumption of oatmeal can help prevent type 2 diabetes. Due to its effect on blood sugar control. Oats contain a type of soluble fiber called beta-glucan, which appears to support metabolic health.
In a 2021 study in the Journal of Functional Foods, researchers found that when a group of people with type 2 diabetes were given a 5-gram supplement of oat beta-glucan once a day. The group also improved blood sugar control and reduced appetite. They also experienced improved health of their gut microbiota, which plays an important role in metabolic health.
One possible way beta-glucan helps regulate blood sugar is by forming a gel in the gut. It delays the release of glucose into the bloodstream, the researchers say. Another important role that beta-glucans play in health is the lowering of LDL, the so-called bad cholesterol.
apples
Changing your eating habits, however, can make a big difference. There is no single magical food that will lower blood pressure to a healthy level. get an apple Apples are part of the DASH plan. They are particularly useful for cardiovascular health, keeping blood vessels flexible and reducing blood pressure. This is supported by a 2020 article published in Critical Reviews in Foods Science and Nutrition.
In addition to the 4.5 grams of tension-lowering fiber in the apple, you’ll enjoy a serving of quercetin. Studies by the American Heart Association have shown this to be an effective antihypertensive.