If
you’re tired of reading about must-eat superfoods that are hard to
find—and even harder to pronounce; (hello, açai berry and quinoa)—take
heart: Your pantry may hold more superpowered wonders than you realize!
From chocolate and coffee to red wine and walnuts, the following eight
amazing everyday foods can help improve your health.
Chocolate
Good
news for all the chocoholics out there: Cocoa just might be one of the
heart-healthiest foods around! A 2011 Harvard study found that organic
compounds called flavonoids that are contained in cacao (the bean used
to make chocolate) are associated with reduced blood pressure as well as
improved blood vessel health, cholesterol levels and general blood
flow. “All of these things are protective against heart disease,” says
Eric Ding, PhD, conductor of the study and a professor of nutrition and
epidemiology at the Harvard School of Public Health. “But the HDL
findings—the increase in good cholesterol—nobody knew about that until
our study, as well as the improved blood flow.” As good as that news is,
it’s not a green light to eat any and every chocolate bar you come
across. “Eighty percent of the chocolate we consume in this country is
not healthy,” says Joseph Maroon, MD, professor of neurosurgery at the
University of Pittsburgh and author of The Longevity Factor.
“It’s pure sugar and doesn’t have the flavonoids in it from the
original cacao tree and bean.” The experts we spoke to recommend
snacking on two to four squares per day of dark chocolate that has at
least 70% to 75% cacao, because it has more flavonoids. If you’re not a
chocolate fan, Dr. Ding and Dr. Maroon both recommend taking a 400 to
450 mg cocoa flavonoid supplement in lieu of eating squares. Photo: Martina Vignatelli/iStock
Coffee
While
coffee has been widely touted for its health benefits, a
recent study amounted to a small victory for male coffee drinkers.
According to a 2011 Harvard study, coffee consumption has been linked to
decreased rates of prostate cancer. In the study, men who drank six or
more cups of coffee per day were found to have a 20% lower risk of
developing prostate cancer and a 60% lower risk of developing lethal
prostate cancer, according to researcher Lorelei Mucci, PhD, study
author and associate professor of epidemiology at the Harvard School of
Public Health. “We saw the same lower risk whether the men only drank
decaf, only drank caffeinated or drank both, so it’s something other
than the caffeine,” Dr. Mucci says. Though downing six cups of joe every
day is probably too much for most people, rest assured that the study
still found lower rates of prostate cancer in men who only drank one to
three cups per day, compared to those who drank none at all. Get him in
the habit by making a double batch when enjoying your morning brew.
Photo: Michael Flippo/iStock
Watercress
While
it may not be the most popular leafy green, watercress has been
associated with one very positive health impact for women: It may
inhibit the growth of breast cancer tumors. Though only a small study
was conducted, scientists at England’s University of Southampton
reported in 2011 that a compound in watercress can “turn off” the signal
that sends blood flow to a tumor, in essence stopping the tumor in its
tracks. “All cancers develop new blood vessels, so if you interfere with
the development of new blood vessels, you effectively impede the blood
supply to the tumor,” Dr. Maroon says. “A lot of the drugs [that treat
breast cancer] prevent the tumors from making new blood vessels, and in
that way, can slow, impede or eradicate the growth of some tumors.”
Although more research is needed, it’s safe to assume that adding this
leafy green to your diet, whether as a sandwich topping or in salads,
couldn’t hurt. Photo: Stockbyte/Thinkstock
Walnuts
Most
nuts are recognized as superfoods, thanks to a high concentration of
unsaturated fatty acids, like omega-3s, which help lower cholesterol and
decrease the risk of heart disease. However, a 2011 study indicates
that walnuts might be the most super nut of them all. According to study
author Joe Vinson, PhD, professor of chemistry at Scranton University
in Pennsylvania, walnuts contain twice the amount of antioxidants per
ounce as peanuts and almonds, two popular types of nuts consumed in the
U.S. His research found that all nuts in general were better sources of
antioxidants when compared to pure vitamin E (a type of antioxidant).
But when walnuts were compared to peanuts and almonds, they were found
to be better in terms of the “quality and quantity of antioxidants.”
According to Kari Kooi, RD, corporate wellness dietitian at The
Methodist Hospital in Houston, that means walnuts can not only help
improve cholesterol levels but also help manage your weight by providing
satisfying heart-healthy fats and protein. Photo: Thinkstock
Olive Oil
Olive
oil has long been associated with the heart-healthy Mediterranean diet,
but it may benefit more than just your ticker. In a 2011 study,
researchers analyzed the olive oil consumption of 7,625 French people 65
or older and found that those whose use of olive oil was “intensive”
were 41% less likely to suffer a stroke compared with those who never
consumed olive oil. “We can’t infer which aspects of olive oil may
prevent stroke,” says study author Cécilia Samieri, PhD, a professor of
epidemiology and nutrition at the University of Bordeaux in France.
However, Dr. Samieri says, it’s possible that the oleic acid in olive
oil decreases the absorption of saturated fats—and, ultimately, the
chance of stroke. Photo: Thinkstock
Apples
It
looks like an apple a day really can keep the doctor away—especially
when it comes to heart health. A 2011 study conducted by researchers at
Florida State University compared postmenopausal women who ate 75 grams
of dried apple a day to women who ate other types of dried fruit. The
result? Women who ate the dried apple saw a 23% drop in their LDL
(“bad”) cholesterol, as well as a 4% increase in their HDL (“good”)
cholesterol. What’s more, the additional 240 calories derived from the
dried apple slices didn’t cause participants to gain weight—the apple
group actually lost an average of 3.3 lbs over the course of the year in
which the study was conducted. Although dried apples were used in the
study, eating the equivalent amount of fresh apples is believed to
produce similar results. Photo: Stockbyte/Thinkstock
Whole Grains
New
research may make you think twice before buying that loaf of white
bread. Foods that contain whole grains and bran, like stone-ground
whole-grain bread, brown rice and old-fashioned oatmeal, can help
protect against coronary heart disease and aid in digestive health. They
also improve insulin sensitivity, which can help better control your
sugar levels—a vital factor for diabetics. A 2010 study found that the
intake of whole grains was associated with a 16 to 31% overall reduction
in the risk of dying from any cause in participants with type 2
diabetes. “Whole grains can slow the absorption of cholesterol, just
like some of the drugs that you take [for high cholesterol] do,” says
Dr. Maroon. In essence, by improving your overall cholesterol count, you
can help lower your risk of heart disease. Photo: Thinkstock
Red Wine
What
could be better than chocolate being good for you? Red wine! (In
moderation, of course.) According to a 2011 report from the University
of Florida, which reviewed several studies on resveratrol—a polyphenol
compound that is naturally found in red wine—it may have “anti-aging,
anti-carcinogenic, anti-inflammatory and antioxidant properties.” It is
important to note that the studies were conducted on laboratory animals,
but there is plenty of anecdotal evidence to support the claim. The key
is in the polyphenols, which Dr. Maroon says, “can reduce
inflammation…increase HDL and lower LDL [cholesterol levels], have a
mild to modest effect on blood pressure, dilate blood vessels to improve
blood flow to the brain and heart, and lower insulin resistance,” which
helps prevent type 2 diabetes. However, that doesn’t mean you can drink
a bottle of wine every night with dinner. “I don’t encourage people to
drink alcohol who haven’t in the past [or who suffer from alcoholism],”
says Dr. Maroon. “What I do say is one glass of wine for women and no
more than two for men [per day] is healthy.” Though wine is no fountain
of youth, it can help delay the body’s aging process. Photo: Thinkstock
