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1. Eat a fiber rich breakfast such as oatmeal, whole grain muffins, fruit. Read cereal box nutrition labels to choose one with 5 grams or more of fiber per serving. Oat bran and rice bran are the most effective.
2. Switch to whole grains. Choose whole grain breads, crackers, bagels, muffins, waffles, pancakes.
3. Eat legumes (beans) at least three times a week. Try bean soup, cold bean salad, hummus sandwiches, black bean dip, toasted soy beans as snacks. Soy protein is especially effective, so be sure to include plenty. Even soymilk, tofu and textured soy protein are good.
4. Eat five servings of fruits and vegetables every day. One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner ... that makes an easy five!
5. Choose whole fruit, skin included, instead of juice. Juice is the fruit with all the fiber removed.
6. Eat garlic. Cooked or raw garlic both contain compounds that help lower your liver's production of cholesterol.
7. Other good foods include raw onion, salmon, olive oil, almonds, walnuts, avocados (the latter five are all high in fat but most of it is monounsaturated fat which helps to improve cholesterol).
8. Eat plenty of foods that contain the natural antioxidants, vitamins C and E:
Rich in Vitamin C Rich in Vitamin E
sweet red and green peppers cantaloupe sunflower seeds walnuts
strawberries papaya almonds peanuts
oranges grapefruit juice wheat germ soybeans
broccoli brussel sprouts wheat germ oil soybean oil
For more information go to: ask nutritionist
FOR YOU . . .
Chick Peas, the main ingredient in Hommus -
high in fiber and vitamin B6. Immunity boosting folate and Iron.
Parsley is a beautiful garnish and is known to be packed with vitamin C, it also contains folate, vitamin A and Iron. Eat parsley after having garlic - it will freshen your breath
Lemon is known to boost immunity and heal wounds.
Chives are known to improve the health of teeth, skin, and bones.
Onions do make you cry - however they contain vitamin C, folate and fiber. Some people say that onion may help protect against stomach cancer.
Chives are known to improve the health of teeth, skin, and bones.
Tomatoes contain vitamin C, folate and fiber ~ there have been many claims that tomatoes guard against cancer.
