Top TEN Healthy things to eat and Why.

Apples

Apples are rich in two plant compounds called catechins, and in quercetin. All help to prevent strokes, heart disease and cancer. Quercetin has also been shown to improve the firmness of collagen, which helps the skin to keep its elasticity. Apples are also rich in the soluble fibre pectin, which helps to lower blood cholesterol. Lastly, the flesh of apples contains the mineral boron, which helps to prevent calcium loss and provides some protection against osteoporosis.

Avocados

Avocados contain an amino acid called glutathione, which strengthens your defences against heart disease and cancer. They are also rich in vitamin E, a powerful antioxidant important for good skin condition and wound healing. Avocados are also a good source of monounsaturated fat, which is linked to lower risk of heart disease.

Barley

Whole-grain barley - or "pot barley" - and other whole grains, such as rye and oats, contain phytic acid which has been shown to inhibit the growth of cancers. Barley is particularly rich in chemicals called protease inhibitors, which also have properties that combat cancer, including breast and bowel cancer. Whole grains are also high in fibre, which helps to keep the digestive and circulatory systems healthy.

Blackcurrants

Blackcurrants are one of the richest natural sources of vitamin C, at around 130mg per 100g when stewed. Vitamin C is an important antioxidant which helps keep the immune system healthy, keeps the skin in good condition and helps wounds and fractures to heal. High levels of vitamin C are linked with the lowest risk of heart disease. Blackcurrants also contain other implant compounds such as lutein (see Broccoli) and anthocyanins (see Blueberries), and the oil from their seeds has been shown to have anti-inflammatory effects, relieving arthritic pain. Vitamin C from foods may offer more protection than supplements.

Blueberries

Discovered in recent tests to be the most powerful antioxidants of all, blueberries have the strongest potential to prevent the diseases of old age. It has been found that 100g a day can stimulate the growth of new brain cells and may help prevent memory loss. Blueberries are also rich in a plant chemical group called anthocyanins, which help oxygenate the skin and keep it looking young. Many other red, purple and blue berries have similar properties.

Broccoli

Broccoli is high in antioxidant carotenoids, vitamin C and indoles, which help fight lung, breast and colon cancers. It is rich in lipoic acid, a fatty acid linked with increased brain power and energy. As well as high levels of lutein and zeaxanthin, which help keep vision healthy, it's the best vegetable source of vitamin E which is linked with protection against Alzheimer's disease. It is rich in fibre, and a natural source of chromium, which helps to regulate blood sugars.

Carrots

Carrots are the best source of carotenes - compounds which have a strong antioxidant effect that is important in helping to prevent cancers. Regular carrot intake can also help protect against macular degeneration and cataracts, help minimise night blindness and reduce harmful cholesterol. Carotenes also protect the skin from sun damage and cancers. Eating carrots cooked with a little oil or fat encourages carotene absorption.

Celery

Celery is renowned for reducing blood pressure, possibly because it contains the plant chemical 3-n-butyl phthalid, as well as apigenin, one of the flavonoid plant chemicals. It is also an excellent source of potassium, a mineral that balances body fluids and can lower blood pressure in some. Celery also has anti-inflammatory properties and can help reduce pain from arthritis, as well as helping to beat fluid retention. One study found that celery is one of the vegetables most strongly linked with protection from bowel cancer.

Eggs

Fresh, organic eggs that are certified salmonella-free are an excellent food. They contain high levels of selenium which may be lacking in the diet and have cancer- and heart disease-fighting qualities. They're a good source of iodine, which can help to promote healthy thyroid activity and also contain lecithin, a substance that can help to prevent heart disease and gallstones. Eggs are rich in vitamins and minerals, including vitamin E and zinc - both lacking in many older people's diets - as well as the B group, which helps nerve health and stress, and protein. Aim to have about four eggs a week unless you have specifically been told to avoid cholesterol in your diet.

Flax seeds

Flax seeds - sometimes called linseeds - are tiny golden seeds from the flax plant. They are one of the few plant foods rich in alpha-linolenic acid which the body converts to the fatty acids EPA and DHA. These fats have a host of important anti-ageing properties - they help to prevent blood clots, stroke and heart disease, may improve brain power and lift depression, can help arthritis, improve insulin sensitivity and are vital in retaining smooth skin. Flax seeds also contain lignans - oestrogen-like plant compounds that may reduce menopausal symptoms.

Statins risk, food ideas, veg diets

Statins are in the news this week as the US Food and Drug Administration (FDA) elects to add warnings to statins medication over increased risks of type 2 diabetes and memory loss associated with the drugs.


Diabetes and statins have a complex relationship and are the focus of intense patient and healthcare debate. Statins are cholesterol-lowering drugs.
Statins are used in diabetes care due to the knowledge that people with diabetes face a greater likelihood of heart attack and stroke.
When used alongside good blood glucose control and other medication, the case for statins argues that they cut cholesterol levels and lower the risk of a cardiovascular event.
Type 2 diabetes in particular is commonly linked with higher levels of cholesterol.

If you have Diabetes What foods should you eat?

If you have diabetes you have to be very careful about what you eat. You need to take extra care in managing your blood glucose levels. You can do this by eating healthy, watching your diet, taking medication prescribed by your Doctor and getting proper exercise.

What foods should you eat?

There is a food pyramid for people with diabetes. The Diabetes Food Pyramid divides food into six groups. At the top of the list is fats sweets and alcohol. Since this is the smallest group this tells you to eat very little from this section. The next group is milk, meat, meat substitutes and other proteins.  On the pyramid 2 to 3 servings of milk is suggested and 4 to 6oz of meat/protein is mentioned. Then you have your vegetables and fruits. Veggies choose at least 3-5 servings per day and fruits choose at least 2-4 servings a day. The last group which you should eat the most of is breads grains and other starches. You can check with your doctor to get a copy of the diabetes food pyramid to learn more about the correct servings and portion sizes for you.

What is Type 1 Diabetes?

This type of diabetes was previously known as juvenile diabetes and is typically diagnosed in children and young adults. The body does not produce insulin.

What is insulin?

It is a hormone needed to convert starches, sugar (glucose) and other foods into energy. Energy is needed for daily life activities. Type I Diabetes is a chronic condition with no cure, but the outlook for people living with this disease is far better than it was 20 years ago. There has been much advancement in medicine, research and patient education reducing disabling complications and extended the expectancies of life to those without diabetes. In other words people with diabetes 1 can live just as long as people without diabetes with the proper treatment and educating themselves on this disease.

What is Type 2 Diabetes?

With type 2 the body does not produce enough insulin or the cell just simply ignores the insulin. Type 2 is the most common form of diabetes.  You need insulin in order for the body to be able to use sugar. The basic fuel for your cells is sugar.  Insulin takes the sugar from the blood into the cells. When glucose does not go into the cells but builds up in the blood instead it can cause problems. The problems it can cause are over time high glucose levels could hurt your heart, kidneys, nerves and eyes. What are the most common symptoms for adults with Type II Diabetes?  The answer is fatigue, blurred vision, thirst and excessive urination. Do you think you may be diabetic? Check with your doctor. With type II diabetes minor weight loss can greatly improve your blood glucose levels.

So remember if you have diabetes please be under a doctors care. Watch what you eat. Limit your sweets, fats and alcohol. You can still eat good tasting foods and there are many diabetic food recipes on the internet. Get on a doctor approved exercise program and keep track of your glucose levels. Learn all you can about your condition so you can take control of it instead of the disease controlling you.