COLLARD GREENS

Collard are a many splendored green.A single cup of boiled collards is a great source of calcium,which fights osteoporosis.its a good source of potassium,which protects against stoke and high blood pressure.it contains almost a full day's supply of the recommended dietary Allowance (RDA) for vitamin A,which pits it against cancer.And its so low in fat,its a natural promoter of health and slim living.Not bad for green that measures only 27 calories per cup cooked.

CHICK-PEAS

Often used as substitute for meat because they are loaded with protein,a cup of boiled chick-peas also has a
fair amount of calcium super fiber content,and an incredible amount of potassium making chick peas one of the best food available to lower blood pressure  and prevent stroke.studies also indicate that chick peas lower cholesterol to the extent that they may help reduce heart disease .A half cup comes in at 134 calories.

CHICKEN BREAST

Chicken breast is low in calories, low in fat, and low in sodium a perfect source of protein for anyone trying to fend off heart disease, high blood pressure, stroke, or obesity. Half a roasted chicken breast without skin has 142 calories.

CHERRIES / CHESTNUTS

Sweet cherries are nature's gift to those with a sweet tooth and they contain virtually no sugar and fat! But they contain as much vitamin A as many vegetables, putting them up front in the fight against cancer. They're a good source of potassium, which helps prevent stroke ad control blood pressure.

Chestnuts are not just for roasting over a Christmas Eve fire. Start enjoying them the minute they drop off the trees every autumn. At 846 milligrams per cup of rich, shelled nuts. they're one of the best sources of potassium you can find to help prevent high blood pressure and stroke. But if you're watching your weight. beware that cup will cost you 310 calories.

SWIMMING IS BEST FOR HEALTH

                            SWIMMING IS SWELL FOR THE HEART

For exercise that's as heart healthy as jogging but spares your joints undue wear and tear,try swimming.

   Researches at the university of Texas health science center,Dallas,put a group of previously inactive middle-aged adults through 12 weeks of intense swim training.They swam six days a week and trained with weights three days.At study end there cardiovascular fitness had improved considerably.Maximal oxygen up take increased by an average of about 20 percent.Plus each contraction of the heart muscle pumped a greater volume of blood through the arteries without elevating blood pressure.

BENEFIT OF EXERCISE

             BIG BENEFIT OF EXERCISE FOR HEART ATTACK VICTIMS

Before 1950,doctors prescribed bed rest--and lots of it for any one who would suffered a heart attack.Now they recommend a progressive ,medically supervised program of exercise,along with dietary changes,smoking cessation,relaxation training,and stress reduction.
   In fact studies have found that heart attack victims who are put on a rehabilitation program that includes exercise are less likely to die from a second heart attack.Researches came to this conclusion after following more than 4,500 heart attack victims over three years.

  If you have a heart attack,you can expect an exercise that as early as two weeks afterward to test your tolerance for exertion.Then you will be prescribed a regimen designed to gradually build up your heart to working at 85 percent of maximum capacity.And you will be expected to follow this strategy for the rest of your (hopefully long)life.
 Doctors now says that a combination of early detection,immediate treatment,follow up drug therapy,diet modification,and exercise can improve the quality and perhaps the quantity of life for people who've had heart attacks.

CELERY / CHEESE

Those crunchy green stalks are the mainstay of dieters everywhere. When you consider it's only 6 calories a stalk, celery is a good source of cancer-fighting vitamin A and blood pressure-controlling potassium. It also contains a modest amount of bone-building calcium. What it doesn't contain is any fat. When you think of it, that's a lot of first-rate action for such a second-class food.

Cheese is the catch-22 of  foods. It's chock-full of nutrients:plenty of bone-protecting calcium, lots of stress-fighting B vitamins and cancer-protecting vitamin A. But it's also full of fat, and mostly the saturated variety. The way around it, however, is to eat only the low-fat, low-salt varieties. And eat it sparingly--a I-ounce helping is plenty. The lighter in color and softer in texture, the less fat. Your best bet : dry curd cottage cheese.

CASABA MELONS / AND / CAULIFLOWER

Even a single slice of the casaba melon is a plentiful source of potassium and vitamin C,a combination that helps prevent stroke and keep blood pressure down.And at 43 calories a slice -45 for a whole cup of cubed fruit - Casaba is a weapon on the war on the obesity.

Cauliflower is low enough in fat and sodium and punched with enough potassium and fiber to make it good choice for those who trying to control blood pressure and prevent a stroke. But everyone should eat it because of its cancer fighting potential. Cauliflower is a member of calciferous (Cabbage) family of vegetables, which studies have shown contain cancer preventive qualities
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IMPORTANT FOODS FOR LONGER LIFE

                                                             APPLES

Apples are one of the best sources of pectin,a soluble fiber.It's the kind of fiber that helps prevent hard diseases and stroke by keeping cholesterol levels low and also prevent wide swings in blood sugar levels,which can help keep diabetes under control.Apple pectin is also the kind of fiber that slows digestion and fills you up quickly,making it and ally in weight control.At 81 calories per apple,this fruit is definitely a shiny symbol of good health.

BROCCOLI AND BULGUR

Broccoli is called the number 1 anti cancer vegetable because a single cup is brimming with carotene,vitamin C,calcium,and potassium. All those nutrients ,+its low fat,low sodium content but put broccoli on duty against a squadron of diseases,high blood pressure,stroke,heart disease,and osteoporosis.And at 24 calories per cup,this deep green duty can help obesity at bay.With all these attributes,broccoli could quite possible be the number 1 good for you food.

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Bulgar is wheat that has been per boiled,dried,and cracked. Its frequently sprinkled over salads or used as a major ingredient in Middle Eastern dishes such as tobouli. A single cup of Bulgar made from club wheat or hard red winter wheat will yield a hefty shot of potassium to help you prevent stroke and lower your blood pressures,broccoli could quite possible be the number 1 good for you food.

CABBAGE

Green leaf cabbage is one of those premier vegetables that seem to inspire good health on every level.A single cup of shredded raw leaves has a nice amount of calcium,potassium and vitamin A.it has virtually no sodium or fat,only 16 calories, and ample fiber,and it contains various compounds that fight the effects of cancer causing agents.in fact studies indicate that people who don't eat cabbage are three times more likely to develop colon cancer than those who much on it at least once a week.All this goodness also puts cabbage in the prevention plan against high blood pressure,stroke,heart disease,diabetes and obesity.

APRICOTS

Apricots are a rich source of carotene and fiber,a cancer busting duo.They also contain plenty of potassium,which fights high blood pressure and stroke.A handful of dried apricots about ten halves contains only 83 calories,making them a sweet treat for the weight watcher.

ARTICHOKES

One medium artichoke contains more fiber then a boel of oat bran and three times as much as an oat muffin! That plus a pinch of calcium and good amounts of potassium and magnesium makes artichokes a valuable ally in the fight against cancer,diabetes,high blood pressure stroke, and heart disease.

ASPARAGUS

A cup of these stately spears packs a solid punch of carotene and potassium to help fight cancer and high blood pressure. And with no fat, no cholesterol,and a decent amount of fiber, asparagus also helps prevent heart disease, stroke, diabetes, and obesity, at only 44 calories a cup.

CANTALOUPES

This sunny apricot-co loured melon is so packed with nutrition that just half of one provides you with a hefty supply of cancer-fighting vitamins A and C.its also super rich in potassium and low in salt and fat,making it an ideal food for someone trying to control high blood pressure.and at 94 calories a half,obesity is out the door.

CANOLA OIL

Also known as rapeseed oil,this mostly monounsaturated oil lowers cholesterol so well that it helps fight stroke and heart disease.it is high in calories-120 per tablespoon-so use it in place of,not in addition to,other fats in your diet.

AVOCADOS

A single avocados is quite possibly the most potent source of potassium you can find,making it the champion in the battle against high blood pressure.Unfortunately,its high calorie content(324 per fruit) can work against you,so consider it an occasional treat.Avocados often take a bad rap because of their high fat content.Actually,a majority of the fat is unsaturated,the type that has been found to be good for your health,mainly because of its ability to lower cholesterol.

BANANAS

Two small bananas provide as much fiber as a slice of whole wheat bread-plus a hefty dose of blood pressure lowering potassium.Low in fat and sodium,with a dash of vitamins A and C bananas belong in every diet that purports to fight cancer,stroke heart disease diabetes,and obesity.A single banana has about 100 nutritious calories.

BARLEY

Barley comes in two forms:pearled,which has had its entire outer husk removed,and pot also known as scotch which has only a single layer of its outer husk removed.Weighing in at 170 calories per cup of cooked grain,barley is low in fat and sodium and is a good source of protein and fiber.Added to soups and stews it can be a hearty substitute for meat at a meal.

CARROTS

Carrots are champion disease fighters on every level. There are the most widely available source of cancer preventing carotene.significantly,the risk of lung cancer is three times higher among smokers who don't eat carrots than among those who do.They are rich enough in potassium and fiber to effectively help fight stroke and high blood pressure.They contain a nice amount of soluble fiber,the kind so important in controlling diabetes.And with virtually no fat and a paltry 31 calories each,they are the ideal weight-control snack.

BEANS

It would be hard to find a bean that is not good for you.whether they are pink,red,white or brown,these legumes are so packed full of soluble fiber that a diet that includes a single,daily 4 ounce serving has the ability to drop high cholesterol levels significantly.They are also a terrific source of potassium and good source of calcium.Beans a re also high in protein and contains very little fat,making them a perfect replacement for high fat means at meals.

BEETS

Next time your salads start to get boring,slice up a half cup of these purple beauties and tuck them around the edge of your greens.not only will you perk up both color and taste,but the added shot of potassium and fiber will stroke your anti stroke program.And with barley and calories to speak of,they will fill you up without filling you out.

Beets a perfect replacement for high fat means at meals.

BROWN RICE

Think of each small grain of brown rice as ammunition against heart disease,diabetes,high blood pressure,stroke and cancer.but the explosive compound inside a grain of brown rice is not gunpowder it’s fiber.you would not find fiber,or many nutrients,in its stripped down while from,however,so when it comes to rice make it brown.

BLACKBERRIES

Tipping the scale at just 74 calories per cup,these sweet treats from the berry patch have a hefty amount of fiber,a healthy amount of potassium,almost no salt,and only a smidgen of fat,making them a class act against high blood pressure and obesity.

BRUSSELS SPROUTS

The little garden germs provide a good shot of vitamins A and C.They have little sodium,little fat,and moderately high levels of potassium and fiber.At 55 calories a cup,they make the weight control petrol.

BUCKWHEAT

Like all good grains,nutty flavored buckwheat is low in fat and sodium and high in fiber.qualities that put in grains in league against heart disease and cancer.But buckwheat may have a benefit that other grains may not.One study found that a buckwheat diet had a beneficial effect on sugar tolerance,Which can be beneficial to those with diabetes.Cook the buckwheat and toss it with shredded spinach in a salad,or buy it onto the ground flour and use it as a substitute for all purpose.it makes super tasting pancakes and crepes.