Dr. Arthur Agatston, leading preventive cardiologist and author of the New York Times bestseller The South Beach Diet Supercharged, recommends enjoying plenty of fresh, nutrient-dense whole foods in a rainbow of colors to lose weight and improve your overall health. Included on the South Beach Diet foods to enjoy list are superfoods packed with fiber, antioxidants, healthy fats and other disease-fighting nutrients that help reduce cholesterol levels, lower blood pressure, and ward off cancerous diseases. Here are 10 delicious superfoods to incorporate into your diet, plus the top five healthiest beverages to enjoy:
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Wild salmon (and other omega-3-rich fish) Fatty cold-water fish such as wild salmon, herring, mackerel, anchovies, and sardines are all rich in omega-3 fatty acids, which can help lower cholesterol, reduce blood pressure, play a positive role in mood, memory loss, and other brain functions, and reduce inflammation.
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Broccoli (and other cruciferous vegetables) Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, and kale are antioxidant powerhouses that can help lower blood pressure and cholesterol, promote normal eyesight, improve gastrointestinal function, and reduce age-related memory loss. A sulfur compound called suforaphane found in broccoli, cabbage, and other cruciferous vegetables may increase the activity of cancer-fighting enzymes in the body.
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Sweet potatoes (and other bright orange vegetables) An outstanding source of carotenoids (including beta carotene), as well as vitamin C, calcium, potassium, and iron, sweet potatoes (and other orange vegetables such as carrots, pumpkin, and butternut squash) can help reduce high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections.
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Blueberries Ranked as one of the healthiest fruits for its antioxidant capacity, blueberries are packed with pectin (a form of soluble fiber) as well as vitamin C. Blueberries have been shown to improve cholesterol levels and protect against stroke, and also may help prevent the short-term memory loss associated with aging.
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Beans Whether you choose black, navy, kidney, white pinto, garbanzos, or some other legume, beans are loading with filling protein and soluble and insoluble fiber. Beans can help lower LDL cholesterol and improve digestion. The fiber in beans also helps reduce blood glucose levels, making them a good choice for people with diabetes.
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Whole grains Recent studies have shown that eating high-fiber whole grains (wheat, wild rice, barley, quinoa, oats, millet, barley, spelt, and rye, for example) can actually lower the risk of diabetes by stabilizing blood sugar and insulin production. Whole grains also help prevent artery-clogging atherosclerosis by decreasing cholesterol absorption.
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Nuts and seeds Walnuts, almonds, pistachios, macadamias, pine nuts, pumpkin seeds, and flaxseeds are all excellent sources of protein, heart-healthy monosaturated and polysaturated fats, vitamins, minerals, and fiber. When substituted for saturated fat in the diet, nuts and seeds can help lower total cholesterol as well as bad LDL cholesterol without affecting levels of good HDL cholesterol. Since nuts and seeds are calorie-dense, limit your total intake to about 1 ounce (1/4 cup) per day.
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Extra-virgin olive oil Monosaturated olive oil contains a potent mix of antioxidants (polyphenols in particular) that can help lower LDL cholesterol when substituted for saturated fats in the diet. Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you use extra-virgin olive oil, which is less processed and therefore contains more polyphenols.
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Reduced fat and fat-free dairy products There is mounting evidence that something in dairy foods (milk, yogurt, and cheeses), perhaps the calcium, not only strengthens bones but also protects the heart, reduces high blood pressure, and fights breast cancer. The jury is still out about whether dairy can help improve weight loss. Always choose fat-free or reduced-fat products.
- Dark chocolate Several studies have shown that eating dark chocolate in moderation (about one 1/45 ounce bar a week) can lower blood pressure (probably due to the beneficial effects of its polyphenols on blood flow) and reduce levels of CRP, a substance indicative of inflammation in the body. Select brands of dark chocolate that contain at least 70% cocoa powder and the least amount of sugar.
Top 5 Supercharged Beverages For Better Health
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Water Getting plenty of water every day helps transport vitamins, minerals and other nutrients throughout the body. Drinking water helps prevent kidney stones, liver problems, constipation, dehydration, and fatigue. It can also keep your joints lubricated and improve your hair and skin. In addition, drinking water before and with meals can take the edge off your hunger and help with weight loss.
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Black, white, green and oolong tea The polyphenols in black, white, green, and oolong tea have been found to help lower LDL cholesterol. In addition, a recent study showed that regularly drinking green tea, which is rich in a type of polyphenol called catechins, may help promote exercise-induced abdominal fat loss. Catechins have also been shown to improve triglyceride levels and help protect against Alzheimer’s and certain forms of cancer.
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Red wine A phyochemical found in red grapes known as resveratol may help increase levels of good HDL cholesterol and protect against artery-damaging LDL cholesterol thanks to its antioxidant and anti-inflammatory properties. Enjoy a glass or two of red wine with a meal, but stop at two; more than two drinks daily can increase your risk of heart disease and have other harmful effects on the body.
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Coffee New studies show that drinking caffeinated coffee (in moderation) can reduce the risk of type 2 diabetes and lower the risk of death from heart valve disease. This may be due to both the antioxidants in the coffee (the polyphenols in particular) and the caffeine (decaf has not shown the same results). Typical servings of caffeinated coffee contain more antioxidants than typical servings of other antioxidant-rich beverages such as grape juice and orange juice.
- Vegetable juice cocktail A recent study found that one glass of reduced-sodium vegetable juice a day helped overweight people with metabolic syndrome lose more weight as part of a calorie-controlled diet. Vegetable juice is also high in the antioxidant vitamins A and C and the heart-protective mineral potassium.
