Apr 2, 2006 7:02 pm US/Eastern
Five Must-Have Foods To Help Keep You Healthy
by Dr. Mallika Marshall
(CBS4)
Heart disease is America's number one killer, but everyone one of us has the power to reduce our risk.
We know a well balanced diet is important, but there are certain foods that can give you some extra protection.
The first thing to add to your grocery list is fish. Fish has omega-three fats, which is a poly unsaturated fat. It's been shown to help with your cholesterol level. The best sources of the omega-threes are fatty fish like salmon and tuna.
Next on your list should be nuts and seeds. Like the fish, they contain the good fat -- the kind that helps reduce the bad, or LDL cholesterol.
The third food to add to your shopping cart is blueberries. USDA scientists found blueberries could provide something extra. Research on rats showed an antioxidant in the berries can stimulate liver cells to better break down fats and cholesterol.
And don't forget that steaming bowl of oatmeal. Oats are loaded with soluble fiber -- the kind that scrubs artery walls clean.
Finally, beans. Harvard researchers found eating beans can reduce the risk of a second heart attack by 38 percent.
The single most important thing to avoid is trans fats. "This is mostly found in processed foods such as cookies, cakes and crackers," said registered dietitian Emily Rice.
In January, the government began requiring manufacturers to list trans fats on nutrition labels. As a result, many companies decided to eliminate it from their products all together.
FDA officials estimate this voluntary removal of trans fats from processed foods could prevent hundreds of deaths a year.
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