FOODS TO FORTIFY YOUR BODY

WALNUTS & SALMON:  THE GOOD FAT

Walnuts are an excellent source of plant-based omega-3 fatty acids,
which can help improve cholesterol. Salmon is another great source of
these heart-healthy fatty acids. Studies show that you can lower your
risk of cardiovascular disease by 15% to 50% if you eat a handful of
nuts five times a week. But everything is moderation. Digging into a
huge tub of walnuts can be counterproductive, as they will add too
many calories to your diet. So as always, watch your intake. A
handful of dry, roasted, unsalted walnuts -- about 14 walnut halves --
has about 150 calories, and is enough to yield the benefits.


ADD SOME COLOR TO YOUR DIET

Blueberries are a tiny fruit that combines a wide variety of
nutrients. Blueberries don't have a huge amount of any single
nutrient, but they have the synergy of multiple nutrients. There's
vitamin C, folic acid, fiber, carotenoids, and hundreds of other
compounds in this one small fruit. Blueberries also have a very thick
skin, which is where nature packs most of its nutrients. When you're
thinking of health-boosting food, think color. That means foods that
are deep blue, purple, red, green, or orange. They contain health-
enhancing nutrients that protect against heart disease and cancer,
and also improve our sense of balance, our memory, and other thinking
skills.


SOY FOR CHOLESTEROL

Before you go running for the hills, give it a try! Soy foods such as
tofu, soy milk, soy nuts, or the green soybeans are wonderfully
diverse. A study reported July 2003 in The Journal of the American
Medical Association showed that a diet of soy fiber, protein from
oats and barley, almonds, and margarine from plant sterols lowered
cholesterol as much as statins, the most widely prescribed
cholesterol medicine. Tofu takes on the flavor of foods that it is
cooked with. Try a stir-fry of colorful veggies and cubed tofu with a
light Asian sauce for a quick meal. You can also find cereals at the
store loaded with both soy and fiber. Serve with skim milk and you'll
get three super nutrients for breakfast.


FIBER FOR YOUR WHOLE BODY

Beans and oats are great sources of fiber. Fiber helps keep our
cholesterol and blood sugar levels low and our bowels functioning
smoothly. Studies show that dietary fiber -- including foods such as
apples, barley, beans and other legumes, fruits and vegetables,
oatmeal, oat bran and brown rice -- clearly lower blood cholesterol.
High-fiber foods are also digested more slowly, so they don't cause
spikes in blood sugar levels like white bread, potatoes and sweets
do. Of course, everyone knows that fiber helps keep you regular. High-
fiber foods also help us feel full, making it easier to control weight.

Read food labels to find whole grain breads and cereals that provide
three or more grams of fiber per serving. A bowl full of bran or high-
fiber cereal is a great start. Eating whole grains rather than
processed, ready-made cereals is even better.  Whole fruits and
veggies are great for a healthy dose of fiber. Aim for five to nine
servings of fruits and veggies a day for a healthy dose of fiber.
Juices don't contain as much fiber as whole fruit. Beans are loaded
with fiber and protein, so add them to soups, stews, salads, eggs,
and salsas.


CALCIUM FOR YOUR BONES

Yogurt and other dairy products help keep your bones strong and
lessen your chance of fractures as you get older. Calcium also keeps
teeth strong, helps your muscles contract, and your heart beat.
Recent studies have even shown that calcium may lower your risk of
colon polyps, and help you lose weight. Researchers at Purdue
University found that women who consume calcium from low-fat dairy
products, or get at least 1,000 milligrams a day, showed an overall
decrease in body weight. Dairy products are the best source of
calcium. Choose skim milk, low-fat yogurt, and low-fat cheese to
avoid saturated fats. A single serving can provide you with 20% of
the 1,200 milligrams a day you need. You can also add calcium to your
diet with calcium-enriched cereals and orange juice. Foods such as
dark green vegetables, dried beans, and sardines also contain calcium.