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Get healthier with five fabulous foods

Linda Knittel

Even small changes can make a big difference

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You know improving how you eat can affect your long-term health and well-being—but you might not realize that even small changes can make a big difference. Try these foods to give yourself a health-promoting diet upgrade.

Pick pomegranate juice
Not only is pomegranate juice packed with antioxidants, it has been shown to reduce cholesterol buildup and improve circulation. In a double-blind study published in the American Journal of Cardiology, drinking 1 cup (237 ml) of the juice daily for three months significantly improved circulation in patients with restricted blood flow.
- Drink one 8-ounce (237 ml) glass daily.
Consider organic dairy products
According to a growing number of physicians, scientists, and natural-food advocates, milk taken from cows that have not been injected with the synthetic hormone recombinant bovine growth hormone (rBGH) is a healthier option.
- The US Food and Drug Administration (FDA) stands firmly behind its ruling that rBGH is safe; however, Canada and Europe have banned its use. Some studies have linked rBGH milk to premature puberty and even cancer.
- Consider buying dairy products labeled rBGH-free or rBST-free.
Cook with coconut oil
While it is well-known that unsaturated fats are generally more heart-healthy than saturated fats, unsaturated fats are unstable, and cooking with them forms heart-damaging free radicals. Because it is an almost completely saturated fat, coconut oil is stable enough to resist the heat-induced damage that can make other oils unhealthy.
- Use coconut oil in place of butter, margarine, or any other type of oil in all types of recipes. (Note that olive oil is resistant to oxidation too, and is therefore also pretty healthy.)
- Choose fresh, organic, and unrefined coconut oil, because it contains the most nutrients and no chemicals.
Look for omega-3 eggs
Omega-3 enriched eggs do not appear to increase cholesterol levels in the way regular eggs can, and in clinical studies, omega-3 eggs have been shown to actually lower blood pressure.
- Buy eggs produced by hens fed special diets to produce eggs with enhanced amounts of omega-3 fatty acids.
- These eggs contain 100 to 200 mg of omega-3s (three to six times that of a normal egg).
Go with grass-fed beef
Cattle that graze on grassy fields produce healthier meat than those fed grain. Grass-fed beef:
- has less fat and is lower in calories,
- is higher in healthy omega-3 fatty acids,
- and is a richer source of vitamin E.

Linda Knittel is a nutritional anthropologist and freelance writer who strives to live by her own diet advice.

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Upgrade Your Grocery List

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Pick pomegranate juice

Consider organic dairy products

Cook with coconut oil

Look for omega-3 eggs

Go with grass-fed beef