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Sunflower seeds are not just fun to eat; they are also very nutritious to the body. While sunflower seeds contain approximately the same amount of polyunsaturated fats as their counterpart nuts, they are much richer in antioxidants that ward off cancer, cataracts and heart disease. Sunflower seeds are also high in vitamin E content. It has been shown by research studies that consuming high amounts, which is to say in the area of 100 IU (the RDA is presently at 15 IU on a daily basis) of vitamin E on a daily basis helps to cut the risk of developing heart disease by approximately 40 percent.

Fish and fish oils contain the very important omega 3 fatty acids that the body requires to help lower the blood fats, and in particular triglycerides. It is believed that high amounts of triglycerides in the blood are more dangerous for females than they are for males. Eating regular portions of fish is also beneficial for lowering blood pressure and for easing many of the discomforts that arthritis brings with it. The fish highest in omega 3 fatty acids include salmon, blue fish, anchovies, sardines, mackerel, herring and lake trout. It is recommended that an individual eat two to three servings of fish per week. It is not recommended that you start taking fish oil supplements unless you first discuss it with your physician.

Nuts are very good for the heart. In particular, walnuts have been found to lower levels of bad cholesterol a great deal. By getting rid of saturated fats in the diet and instead substituting polyunsaturated fats that are contained in nuts you can do a great deal of good for your heart. Nuts, listed in order of those containing the highest levels of monounsaturated fatty acids to the least include macadamias, hazelnuts, pecans, almonds, cashews, pistachios, Brazil nuts, peanuts, pine nuts and walnuts.

Olive oil is very rich monounsaturated fat, which helps to decrease the level of cholesterol in the blood. Olive oil is a mainstay of those living in the Mediterranean region. Oliver oil can be purchased in regular, light tasting, virgin and extra virgin. If you do not particularly like the taste of olive oil then reach for canola oil as it contains plenty of monounsaturated fats and is low in saturated fat content. Other types of oils that are healthiest because of their monounsaturated fats include flaxseed oil, peanut oil, sesame oil, grape seed oil, soybean oil and walnut oil. If you want to decrease your bad cholesterol (LDL) by anywhere from seven to ten percent then substitute either olive oil or canola oil fro butter or margarine (more so if you are replacing butter which contains more fat than margarine). Be aware however that all oils have at least 144 grams of fat, not to mention 120 calories for every tablespoon.

Flaxseed oil is another oil that is beneficial for health. This type of oil comes the flax plant and is an “oilseed.” Flaxseed oil is an excellent source of omega -3 fatty acids as well as lignans. Eating a diet rich in lignans helps to decrease the risk of developing many different kinds of cancers, not to mention osteoporosis and circulatory disease.

Seeds, nuts, fish and oils have many health benefits and if you are looking to live a healthier life they should become a staple in your diet.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more informaton on Food Cures.

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Tags: fish oil, flaxseed oil, Food Cures, lowering blood pressure, monounsaturated fats, nuts, olive oil, omega 3 fatty acids, saturated fats, sunflower seeds, vitamin E

Grains are simply the seed-bearing fruit from grasses. Whole grains are more nutritious than refined grains because they contain all three parts of the grain which includes the bran, the endosperm and the germ. The bran composes the outer layer of the seed and it is high in many minerals including iron, riboflavin, magnesium, niacin, phosphorus, thiamine and zinc. Most of the fiber of the seed is contained in the bran.

Barley is a grain that is rich in beta glutens which is a form of fiber that is very effective at decreasing the risk of heart disease by decreasing the low density lipoprotein in the arteries. This is sometimes referred to as LDL cholesterol or bad cholesterol. The best form of barley to eat is the hulled, waxy forms that are readily available in health food stores and some grocery stores. When purchasing barley always look for the word “unpearled” on the packaging as this means that is both unprocessed and also very high in its fiber content. Be aware that fiber in any form beneficial in lowering blood pressure levels.

When choosing bran cereal always buy one that is high in wheat bran content. No other form of insoluble fiber is better at making the stools function properly as well as fighting cancer. It is believed by researchers that the quicker toxins are able to move through the bowels and be eliminated the lower a risk an individual has of developing colorectal cancer. Choose a bran cereal that is able to provide you with five grams of fiber in each serving or more.

Oats act like a sponge in the body, soaking up cholesterol and therefore, decreasing the level of LDL cholesterol in the blood. Oats are a form of soluble fiber. Consuming at least three grams per day of oats is believed to lessen bad cholesterol by 5.6 percent in a matter of six weeks. The more oats you eat the lower will your LDL cholesterol be.

Whole wheat bread and whole wheat flour contains vitamin B6 and magnesium and the fiber content in it is triple that found in white bread and whole flour products. Vitamin B6 is particularly relevant as individual ages because it works to keep the immune system as strong as it can possibly be. Do not just consume whole wheat bread but let whole wheat extend to pastas and baked goods as well.

Wheat germ is full of a tremendous amount of nutrients and is excellent to sprinkle atop breakfast cereal or porridge to get the day off to a good start. Wheat germ can also be sprinkled over yogurt, soaps, casseroles and a variety of other recipes as it has kind of a bland flavor that does not make it work well alone. Consuming merely a quarter cup of wheat germ supplies a person with all of the B vitamins, as well as iron, zinc, magnesium and five grams of fiber. Wheat germ is also rich in chromium, manganese and vitamin E.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more informaton on Food Cures.

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Tags: barley, bran, cholesterol, lowering blood pressure, oats, vitamin b6, wheat bran, wheat germ, whole grains, whole wheat