Top 5 Best Foods for Health

The lawyer

One of the best health foods is avocado, which can lower cholesterol levels. Researchers estimate that by replacing only 5% of saturated fat with monounsaturated fat, the risk of heart attack can be reduced by more than a third. Bonus: Avocado is high in beta-sitosterol, a plant sterol that blocks the absorption of cholesterol found in food. It also contains glutathione, a powerful antioxidant.

In addition to providing the energy you need, the foods you eat daily are beneficial to your health as they help prevent cancer and protect you from heart disease.

The blueberries

It is the anthocyanins that give the blueberry its color and its powerful antioxidant power. They protect against heart disease, cancer, blindness and age-related memory loss. Like the beneficial cranberry, the blueberry also contains epicatechins, antioxidants that prevent bacteria from adhering to the walls of the bladder and thus prevent urinary tract infections. Finally, its richness in fiber helps to calm hunger, helps stabilize blood sugar, makes it an antidote against constipation.

Yogurt and spreads

Yogurt contains probiotics, beneficial microorganisms that limit the proliferation of harmful bacteria that cause various problems, including gastrointestinal disorders. Regular consumption of yogurt may help relieve inflammatory bowel disease, urinary tract infections, and vaginal yeast infections, among other conditions. Yogurt also helps rebuild the useful intestinal flora following antibiotic therapy, these drugs eliminating all bacteria indiscriminately.

Yogurts and spreads contain plant sterols (similar to good cholesterol) and reduce LDL cholesterol levels in the blood by up to 10%. Try our salmon and yogurt pizza recipe or our yogurt bean salad to fill up on plant sterols.

Finally, probiotics produce natural antibiotics as well as compounds that enhance immune activity.

Dark chocolate

Dark chocolate is very rich in flavonoids, antioxidants also present in red wine and many fruits and vegetables. Study results indicate that these antioxidants regulate blood pressure, prevent the formation of blood clots, calm inflammation and delay the oxidation of LDL cholesterol; the latter is then less likely to deposit on the walls of the arteries. Finally, dark chocolate reduces insulin resistance, a disorder that is a precursor to diabetes.

In a recent study, it was shown that in those who regularly consumed 70% dark chocolate (about 20 g per day), blood circulation was significantly better while no improvement was observed in those who consumed processed chocolate, i.e. chocolate containing very little cocoa paste. It seems that its benefits are attributable to the release, by the polyphenols it contains, of nitric oxide, a chemical messenger that helps to dilate the arteries, thereby improving circulation and reducing platelet aggregation. It should be noted, however, that in a previous study, it was shown that milk prevented the absorption by the body of the polyphenols present in chocolate, thus neutralizing its positive effects. Milk contains large amounts of casein, protein that interacts with polyphenols and prevents their absorption by the intestines. It is therefore preferable to consume dark chocolate, and not to take milk at the same time. A similar phenomenon has been observed with tea: while its consumption significantly increases the dilation of the arteries, the addition of milk neutralizes its positive effects on the cardiovascular system. Dark chocolate is rich in heart-healthy flavonoids. These prevent cholesterol from clumping in the blood vessels. Dark chocolate also slightly lowers blood pressure. while its consumption significantly increases the dilation of the arteries, the addition of milk neutralizes its positive effects on the cardiovascular system. Dark chocolate is rich in heart-healthy flavonoids. These prevent cholesterol from clumping in the blood vessels. Dark chocolate also slightly lowers blood pressure. while its consumption significantly increases the dilation of the arteries, the addition of milk neutralizes its positive effects on the cardiovascular system. Dark chocolate is rich in heart-healthy flavonoids. These prevent cholesterol from clumping in the blood vessels. Dark chocolate also slightly lowers blood pressure.

Green tea

It was observed in recent studies that people who drank at least two cups (about 500 ml) of green tea a day were 16% less likely to die of cardiovascular disease than those who drank less. This effect was particularly pronounced in women: the death rate fell by 12% in men, but by 23% in women; in them, the protective effect is therefore almost twice as high. It seems essentially attributable to a significant decrease in the mortality rate associated with coronary disease (25%) and, particularly, stroke (60%).

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