One 10-year study in the American Journal of Public Health found that eating one serving of oatmeal (1 cup cooked) two to four times a week resulted in a 16 percent reduction in risk of type 2 diabetes. Oats are rich in a type of soluble fiber called beta-glucan and the anti-inflammatory compound avenanthramide-which, together, help prevent obesity-related health problems including heart disease and diabetes. households have in their pantry? You guessed it: oatmeal.
What's the heart-healthy whole grain seventy-five percent of U.S. See: 10 Foods You Didn't Know You Could Freeze, But Totally Should.Īdults crave it, kids will eat it, even horses love it. Buy walnuts raw and store them in an airtight container in the fridge (or freezer) for a heart-healthy snack that loves you back. Get the Benefits: High temperatures can destroy walnuts' volatile oils, while prolonged exposure to air can cause the nuts to become rancid. One Journal of the American College of Cardiology study found that consuming walnuts one or more times a week was associated with up to a 19% lower risk of total cardiovascular disease and 23% lower risk of coronary heart disease. In fact, a new scientific study suggests a handful of walnuts contains almost two times as many disease-fighting antioxidants as an equivalent amount of any other nut! As one of the best dietary sources of anti-inflammatory omega-3 fatty acids, walnuts have proven particularly good for the heart. And still today, the meaty walnut is highly regarded for its nutritional awesomeness. The genus name for walnuts comes from the Roman phrase Jupiter glans, or "Jupiter's acorn," which shows you just how godly the Romans believed the nut to be. Studies show phenols in virgin olive oil can effectively "turn off" genes associated with inflammation seen in metabolic syndrome. Research suggests oleic acid in olive oil can even spot-reduce belly fat! (For more: What Happens To Your Body When You Eat Olive Oil.) The health benefits have a genetic basis. A recent study in the journal PLOS ONE showed that firefighters, a group known to have a high prevalence of obesity, who adhered to a Mediterranean-style diet rich in olive oil showed a 35 percent decreased risk of metabolic syndrome, as well as a 43 percent lower risk of weight gain. Regular intake of virgin olive oil-a monounsaturated fat characteristic of the Mediterranean diet-is associated with low incidences of cancer, heart disease and other obesity-related problems as well as a lower risk of stroke. And today's health experts consider regular intake of the "liquid gold" equally valuable. The world's first Olympians circa 776 BC were rewarded jugs of olive oil for their athletic feats.
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