-  

$

A Doctors Note to Healthy Foods

Written by Thomas on Saturday, 17 October 2009. Posted in Opas Blog, Health

I went to my doctor for a checkup and he gave me this print out. I was pleasantly surprised that a conventional physician is referring me to natural solutions and not pills. Way to go Doc! We found this print out very helpful and thought our customers and readers would find it helpful too.

Healthy Foods.....Eat More of These

Salmon
contain omega-3-fatty acids, reduce risk of heart disease Anti-inflamatory.
Oatmeal
lowers LDL cholesterol
Blueberries
antioxidant ... may help protect against UTIs, cancer, heart disease and macular degeneration.
Strawberries
antioxidant, immunity booster ... a cup of strawberries contains a days worth of Vitamin C
Soy Foods
tofu, soy milk, tempeh ..... contain bioflavonoid ... antioxidant, antimicrobial and antifungal properties, helps reduces LDL cholesterol, helps to reduce hot flashes and night sweats in postmenopausal women.
Nuts
high in fats and calories but loaded with nutrients ... magnesium, vitamin E, potassium, fiber. May be associated with lowering risk of heart disease and cancer, almonds and walnuts top the list.
Pinto Beans
high in protein, fiber, potassium, folic acid .. may help Maintain normal blood 'pressure as well as normal function Of the heart and nervous system.
Mediterranean Diet
Think Greek and Italian ... Olive Oil, fruits, veggies, fish, lean protein, whole grains, nuts ... .lower risk for stroke,heart disease, cancer and live a long life.
Tomatoes
good source oflycopene, an antioxidant linked to protection against heart disease, Alzheimer's disease, osteoporosis, and cancer. Lycopene is better absorbed in processed tomatoes Such as tomato sauce, ketchup and tomato juice
Garlic
reduce LDL cholesterol, lower blood pressure, thins blood
Spinach
fiber, potassium, vitamin A, folic acid .. also high in lutein which is good for your eyes
Grapes and Red Wine
cholesterol. .. 1 glass/day for women and 2 glasses/day for men are maxrich sources of flavaonoids .. antioxidants that fight inflammation heart disease and cancer. Red and purple grapes are better antioxidants .... red wine may lower BP and raise HDL amount of wine recommended
Flax
excellent source of omega-3 fatty acids if you don't like seafood. High in fiber and helps regulate bowel function.
Dark Chocolate
may help lower LDL and Blood pressure ... . use sparingly to avoid weight gain
Water
no magic number of glasses per day .. drink enough to keep urine clear to proilA.ote kidney and skin health

VITAMINS - SUPPLEMENTS - FOOD

What you need to stay young and healthy:

Aspirin
81 mg daily - Improve coronary and brain blood flow prevents heart attacks and strokes, everyone over age 40 or if you have risk factors.
B5
300mg - Support for central nervous system Lower homocystine
B6
40mg - Support for central nervous system Lower homocystine
B12
800mg - Support for central nervous system Lower homocystine
Folic Acid
400mcg - Support for central nervous system Lower homocystine
Co-Q-10
100mg twice daily - Antioxidant .... especially if on statin helps prevent muscle injury.
Vitamin C
500-100 mg daily - Supports Immune System
Calcium
1500mg/daily-women - Bone strength and prevent osteoporosis
Calcium
1200mg/daily-men - Bone strength and prevent osteoporosis
Vitamin D
800 JU/day - Helps prevent osteoporosis
Magnesium
400mg/day - Bone health, heart rhythm, lung health
Selenium
200mcg/day- Helps Immune System
Omega3 Fatty Acids
Salmon, catfish, whitefish or 400mg DHA/day -Lower BP, lower triglycerides, thins blood
Lutein
6-30mg/day - Eye health
Green Tea
Antioxidant
Lycopene
Tomatoes/Tomato sauce - Immune system booster
Garlic
400mg/day - Thins blood, lowers blood pressure
Olive Oil
Raise HDL (good cholesterol)
Fruits
Blueberries, Grapes - Antioxidant
Nuts/Grains
Almonds, Walnuts, Oatmeal - Fiber- lowers cholesterol
Alcohol
1 drink a night; women - Red wine best .... Lowers BP-raises HDL
Alcohol
2 drinks a night; men 1 glass wine, 12 oz beer 1.5 oz liquor - Red wine best .... Lowers BP-raises HDL
Dark Chocolate
Lowers BP- raises HDL
Fiber
25-35gm/day - Overall gastrointestinal health
Water
No magic number enough to keep urine clean and clear - Prevents constipation and promotes kidney health
Exercise
30 minutes cardio on most days - Prevents constipation and promotes kidney health

Leave a comment

Please login to leave a comment.
Video Popup
Contact Popup