Page 20 - Florida Sentinel 5-7-21

Health
WHOLE GRAINS
Whole grains are a rich source of di- etary fiber, B vitamins (thiamin, ri- boflavin, niacin, and folate), and minerals (iron, magnesium, and sele- nium). Whole grains include whole- wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Studies show eating whole grains is associated with a lower risk of age-re- lated diseases such as type 2 diabetes,
LEAFY GREENS
We typically associate a foggy memory, low energy, and creaking joints with getting older. Still, experts agree aging doesn’t have to be that way. Your chronological age is not the same as your biological age. Lifestyle factors such as your diet can influence how you feel and the rate at which you age. Here are seven powerhouse foods to help keep you sharp, energetic, and youthful.
TEA
Drinking green tea at least three times a week is linked with a longer and healthier life, according to a study pub- lished n the European Journal of Pre- ventive Cardiology. The study participants were classified into two groups: habitual tea drinkers (three or more times a week) and never or non- habitual tea drinkers (less than three times a week) and followed-up for an av-
erage of 7.3 years.
Habitual tea consumption was associated with more healthy years of
life and longer life expectancy. For example, the analyses estimated that 50-year-old habitual tea drinkers would develop coronary heart disease and stroke 1.41 years later and live 1.26 years longer than those who never or seldom drank tea.
heart disease, cancer, and obesity.
BERRIES
There is evidence that antho- cyanin—an antioxidant found in blueberries, strawberries, and raspberries, is associated with a reduced risk of heart disease, many forms of cancer, and other chronic diseases and may also help slow down the aging process.
In a study published in the journal, Circulation researchers found that participants who ate about three servings weekly of blueberries or strawberries had a 32% lower risk of having a heart attack than those who rarely ate berries.
FISH
Most fish are high in omega-3 fatty acids, which are heart- healthy and can help lower triglycerides and blood pressure. Studies show that eating two serv- ings of fish weekly can lower your chances of experiencing an ‘un- healthy aging factor’ such as heart or lung disease, cancer, or cogni- tive or physical decline.
Salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel are highest in omega-3 fatty acids and lower in mercury, making them ideal seafood choices.
Dark green leafy vegetables such as collards, kale, and spinach are rich in vitamins A, C, E, and K. Leafy greens are also a rich source of fiber, iron, magnesium, potas- sium, and calcium. Leafy greens are a potent source of lutein and zeaxanthin—two carotenoids that may help to slow the cognitive de- cline associated with aging.
Studies show that eating one serving of leafy greens per day (1 cup fresh or 1⁄2 cup cooked) may be a simple way to improve brain health.
BEANS
Beans are rich in folate, potas- sium, iron, and fiber. They are also low in fat and cholesterol. Re- search shows that beans can lower heart disease risk, improve blood glucose control, lower the risk of breast and colorectal cancer and increase satiety which may help with weight loss. Beans can also help you live longer. Studies show that eating as little as 20 grams (about 2 Tbsp) of beans every day may reduce your risk of dying by 8%.
CRUCIFEROUS VEGETABLES
The 2020-2025 Dietary Guidelines for Americans (DGA) recommends adults eat 2 1⁄2 cups of vegetables per day to prevent heart disease and stroke. And there is evidence that the type of vegetable is as important as the quantity.
Recent studies suggest that eating more cruciferous vegeta- bles, such as broccoli, cabbage, Brussels sprouts, and cauliflower, has a more significant association with reduced risk of heart disease than other vegetables. Cruciferous vegetables are also a rich source of fiber, vitamins A, C, folate, and vi- tamin K—all nutrients associated with healthier aging.
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