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Warning: if you are a woman over 25, you should eat these foods to prevent illness

Do you keep your health care plan in the refrigerator? It’s not really a bad idea because if you choose your foods the right way, you can pack heart disease, colon cancer, osteoporosis, and diabetes prevention into one day of shopping.

Heart disease

It kills almost 500,000 women a year. The American Heart Association warns that heart disease, including stroke, takes more women’s lives than the next six causes of death combined. However, few women realize the risks of heart disease.

30-something singer Toni Braxton thought her chest pains were just due to parental stress before discovering she had heart disease. While the singer is doing well now, she is spreading the word about heart disease as a spokesperson for the American Heart Association’s “Go Red For Women” campaign.

If you want to be heart-smart, you have to be food-wise. For example, according to the Tufts University Health and Nutrition Letter, a diet loaded with whole grains can lower your risk of developing heart disease.

Other Archives of Internal Medicines clinical research found a link between increased dietary fiber and reduced blood pressure. In short, more fiber can reduce hypertension and therefore lower blood pressure.

Where to get fiber and whole grains:

Apples, grapes, celery, whole grain bread and cereals (make sure sugar is not the main ingredient), whole wheat pasta, popcorn, barley, oats and oats, rye, corn, brown rice, bulgur or cracked wheat and wheat germ

Colon cancer

The fiber extracted from a diet rich in oats also reduces the risks of developing colon cancer. Similarly, in animal studies, selenium has shown anticancer benefits. Researchers from the Harvard School of Public Health noted that calcium limits the development of rectal lesions, which could turn cancerous.

Where to get calcium and selenium:

Broccoli, bran, brown rice, cottage cheese, garlic, onion, Brazil nuts, molasses, eggs, yogurt, celery, tahini, beans

Osteoporosis

Are you going to scream if someone else tells you to drink your milk to have strong bones? While calcium has taken the spotlight for osteoporosis prevention, Dr. Alan R Gaby notes in Townsend’s Letter to Doctors and Patients, that magnesium, manganese, and zinc are equally important in the fight against osteoporosis.

Where to get them:

Magnesium:

Almonds, bran, oats, hazelnuts, walnuts, lentils, sunflower seeds.

Manganese:

Avocado, walnuts, pineapple, buckwheat, parsley, spinach

Zinc:

Cheese, raw cashews, egg white, sunflower seeds, macadamia nuts, wheat germ

Diabetes

Christine Gerbstadt, MD, RD, spokesperson for the American Dietetic Association suggests limiting diabetes risks by consuming leafy green and orange vegetables. Adding a high-quality, high-fiber cereal can also limit your risk of diabetes.

Where to get leafy green and orange vegetables:

Spinach, yams, papayas, bell peppers, rich green varieties of lettuce, lemons, parsley, coriander.

Here’s a final reason to keep your health care plan in the fridge. A finding presented at the American College of Cardiology Annual Scientific Session that analyzed the records of 2,857 heart attack survivors treated in Michigan hospitals found that men were more likely to survive after treatment than women.

One reason for this could be that women receive fewer individual sessions with doctors or nurses before going home. The lesson here is to put your health in your own hands before you need to use your health insurance.

Increase your chances of overcoming heart disease, colon cancer, diabetes, and osteoporosis now. It’s as easy as buying apples, beets, and carrots. I’ll see you in the fruit and veg section.

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