Power Foods are items you should include in your diet that give you the richest amount of nutrients, the least amount of calories and the most health benefits to decrease your risk of heart disease.
Top 10 Power Plant foods:
- Leafy green vegetables, specifically kale, collards and spinach are excellent sources of fibre, vitamins A, C and the cancer-fighting carotenoid lutein.
- Tomatoes, pink grapefruit & watermelon are sources of vitamins A, C and lycopene, which is a phytochemical associated with reduced risk of prostate cancer.
- Berries, including cranberries, have antioxidant properties and are a source of anthocyanins, which belong to the group of plant compounds called flavonoids. Flavonoids may have antioxidant abilities and are being studied for their anti-cancer potential.
- Soybean products, such as tofu, can help lower cholesterol, may protect bone health and may prevent cancer.
- Fibre-- both soluble and insoluble-- offers a spectrum of benefits for heart health and the prevention of colon cancer and diabetes.
- Ground Flaxseeds are associated with heart health and the prevention of stroke and cancer. They are a rich source of fibre, omega-3 fatty acids and lignans, which have antioxidant properties. Some research has shown that a diet rich in soy products and flaxseeds can help ease the symptoms of menopause in some women.
- Garlic contains allylic sulphides, phytochemicals that may have cancer-fighting properties. Garlic is being studied for its antioxidant activities and potential heart-healthy benefits - it is suggested it may lower cholesterol and blood pressure and prevent blood clots.
- Onions contain quercetin, an antioxidant that may reduce the risk of heart disease by preventing LDL cholesterol from oxidizing, which causes it to become artery-clogging.
- Legumes include dried beans and lentils. They are low in fat and sodium and are generally good sources of both soluble and insoluble fibre, protein, iron, calcium, and folate.
- Nuts & Seeds are great sources of protein, fibre, iron and vitamin E. They're high in fat, but many varieties contain healthy fats as well as an array of antioxidants. Walnuts, for example, are a source of omega-3 fatty acids and ellagic acid, a compound with cancer- fighting properties. Pumpkin seeds are a source of phytosterols, which compete with cholesterol for absorption in the gut and may lower cholesterol levels