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.

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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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.

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.

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.

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.

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.