Nuts Are Good for You!
Adults who substitute two ounces of almonds for other foods can reduce their LDL cholesterol (the bad kind) by 10 percent in just a month. Almonds are high in monounsaturated fat, a good type of fat also found in avocados, olive oil, and other nuts. When monounsaturated fat replaces saturated or trans fats in your diet, cholesterol levels fall.
Nuts also are a good source of protein. But researchers stress that without substituting nuts for other foods, the resulting weight gain can negate their cholesterol-lowering effect. --Circulation.
The Benefits of Eating Wheat.
An important battle in the war against disease may be whole-grain wheat. While it has long been believed that wheat's fiber content might prevent cancer, new research shows that wheat contains powerful antioxidants that strongly contribute to the prevention of colon cancer, and possibly diabetes and heart disease. These antioxidants are found in the wheat's orthophenols, and orthophenols survive the baking process. --Kansas State University.
A Safe Diet for Everyone.
C. Everett Koop, former surgeon general of the United States, suggests the best menu is a "a varietal diet rich in complex carbohydrates and protein obtained from whole grains, beans, peas, legumes and a selection of root vegetables. Daily servings of leafy vegetables, daily servings of fruit, a few nuts and 8-10 glasses of water."--North Pacific Union Conference Gleaner, October 2002.
Walking--the Perfect Exercise!
There's growing agreement among exercise researchers that the intense physical activities offered by most health clubs are not the only--or even the preferable--path to better health. Indeed, the best thing for most of us may be to just walk.
Yes, walk. At a reasonably vigorous clip (three to four m.p.h.) for half an hour or so, maybe five or six times a week. You may not feel the benefits all at once, but the evidence suggests that over the long term, a regular walking routine can do a world of preventive good.
Walking, in fact, may be the perfect exercise. For starters, it's one of the safest things you can do with your body. It's much easier on the knees than running and doesn't trigger untoward side effects. Because walking affects you in so many ways at once, it can be difficult to determine precisely why it's good for you. But much of the evidence gathered so far is compelling:
Walking briskly for at least half an hour consumes a couple hundred calories and boosts your metabolic rate for the rest of the day, giving you a better chance of winning the battle of the bulge. Studies show that women who exercised regularly as children and young adults and had a healthy intake of calcium decreased their risk of developing osteoporosis later in life.