Seven super foods can help health

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Eating is not just about fueling our bodies. Food also serves as an important source of nutrients and antioxidants that help improve and prolong good health.

Fitness Magazine recently published its list of the "Seven Super Foods" that along with a healthy lifestyle help to lower your risk of heart disease by more than 75 percent.

Fruits and Vegetables top the list.

Five to nine servings of vegetables and fruits combined reduces risk of heart disease by 21 percent.

The veggies most closely linked with heart health are lycopene-rich tomatoes and leafy greens like spinach, kale, and Swiss chard, which are loaded with powerful antioxidants as well as both soluble and insoluble fiber.

Fish should be eaten up to four times a week, helping to reduce your risk of heart disease by 14 percent.

Some are concerned lately with the healthfulness of fish as we hear more about the pollutants and mercury in our water systems.

However, fish is still a better choice than beef as it contains omega-3 fatty acids, which increase the production of hormone-like substances that protect against blood clots.

Mercury-containing fish include shark, swordfish, king mackerel and albacore tuna. Chunk light tuna is OK.

A small amount of any kind of alcohol each day does your heart good by increasing HDL cholesterol and reducing blood clots.

Red wine also contains powerful antioxidants which may provide additional cardiovascular benefits.

As with anything, moderation is the key when drinking, as over-indulging -- more than one glass a day -- may be linked to high blood pressure.

Dark chocolate, believe it or not, can be part of a heart-healthy diet.

The flavonoids in chocolate prevent clogged arteries by raising levels of beneficial HDL cholesterol, which helps remove bad LDL cholesterol particles in the bloodstream.

The prescribed serving size of 3.5 ounces daily contains a whopping 531 calories, making it not so diet friendly.

Other studies show that a more moderate serving --1.6 ounces or 240 calories -- may be enough to reap heart-health benefits.

Almonds are a super food in that they are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol.

They are also high in vitamin E, an antioxidant. Measure a small serving, as a quarter-cup serving contains 170 calories.

Research has shown that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping to prevent clogged arteries.

Garlic supplements are available but nothing beats the real thing.

If you're concerned with bad breath, chew on a sprig of parsley after a garlic-laced meal or simply serve garlic to your entire family.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.