The 33 Greatest Foods for Healthy Living
(Page 5 of 6)
February/March 2005
By David Feder
Fish is an outstanding source of protein, and many cold-water fish are a top source of essential omega-3 fatty acids that protect against heart disease and strokes. Studies have found that eating fish once a week or more can reduce the risk of heart attacks by 30 percent. There are also preliminary studies that suggest omega-3s may protect against breast, colon and prostate cancers. The richest fish sources of omega-3s are anchovies, herring, salmon, striped bass, sardines, mackerel, rainbow trout, oysters and smelt. Some species, including swordfish, shark and large tuna, should be avoided because they are often contaminated with high levels of toxic mercury.
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Olive oil and peanut oil. One good thing about carb-bashing diets: They have taken the heat off oils and other sources of fat. Essential sources of energy, fats also are critical for hormones, nerve function and transporting multiple nutrients in the body. Unfortunately, they also are excellent sources of high-calorie energy for storage. This does not mean you should completely avoid them. Remember, fats are necessary for human health — just enjoy them in moderation.
Olive oil lives up to its hype as one of the most healthful and helpful fat sources. Besides the well-publicized benefits of the omega-3 monounsaturated fatty acids, which help reduce cholesterol in the blood, olive oil is a source of iron, the antioxidant vitamins A, C, D, E and K, plus the B vitamins thiamin and riboflavin. This most ancient of cultivated food oils is also being studied for its possible effectiveness in aiding calcium metabolism and protecting against infections, ulcers and other gastric dysfunctions. Olive oil is at its best when used without cooking, such as for dipping bread or on salads, pastas or cooked vegetables.
Next up is peanut oil, which imparts a faint nutty flavor to foods. With natural antioxidant capacity and a high smoking point, it’s one of the best oils for cooking. It, too, is a good source of monounsaturated fat. Other nut oils, especially walnut oil, are high in monounsaturated fats, but they have low smoking points and burn easily. For all these healthful oils, make sure you buy products specifically labeled “unrefined” or “cold-pressed.” The refining process, which involves bleaching or other chemical treatments to extend shelf life, reduces flavor and nutrients.
Sweeteners
Now, let’s finish with the sweet stuff. We should treat sugar as, well, a treat. Liquid sweeteners — molasses, sorghum, rice syrup, maple syrup — are not that much better for you than sugar, but because they have such rich, distinctive flavors, you can use less of them to satisfy your sweet cravings. Brown rice syrup is a little less sweet than table sugar but has more complex carbohydrates. Because it is so mildly flavored, it can be substituted for table sugar. Blackstrap molasses, although made from cane sugar, brings important minerals such as iron and magnesium to the table, but it’s too strongly flavored to use in place of table sugar. It does bring marvelous flavor depths to baked goods, though. You also can use it instead of brown sugar for root vegetable dishes; try drizzling a couple of teaspoons into steamed parsnips as you mash them together.
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