By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

High blood pressure has become a very common problem but can definitely become a serious health issue. Hypertension means that your blood vessel walls have lost their elasticity and ability to easily expand.

The narrow opening in your blood vessels means that you run a higher risk for heart disease, heart attacks, strokes and aneurysms. An aneurysm is a bulging spot in the blood vessel. An aneurysm can be extremely dangerous because it can rupture, causing a hemorrhagic stroke internal bleeding. This is most often deadly.

As is the case with most chronic diseases, diet plays a huge role in determining whether or not you get high blood pressure. In fact, what you eat and drink—or don’t eat and drink—plays a far bigger role than even genetics. Diets high in sugar, vegetable seed oils, processed foods and alcohol can contribute to high blood pressure. However, certain foods high in antioxidants, vitamins and minerals can help to lower blood pressure.

Foods containing Magnesium and Potassium

Colorful fruits, veggies, seeds and nuts contain a generous supply of magnesium and potassium. Magnesium is vital to over 300 bodily functions, including helping to relax blood vessel walls. Numerous studies have shown a direct physiological link between magnesium levels and high blood pressure.

Both potassium and magnesium are essential blood electrolytes, helping to maintain the appropriate levels of fluid in the body and the cells. Both magnesium and potassium should always be considered as a supplement for anyone with elevated blood pressure.

Potassium is readily available in most all fruits and vegetables, so eating an assortment of colorful fruits and vegetables should supply most all your potassium needs. Eating a diet high in potassium and magnesium has been shown to lower blood pressure significantly.

Adding greens to your morning smoothie or consuming a colorful salad of a variety of vegetables every day will go a long ways towards helping lower blood pressure and contributing to your overall health.

Antioxidant and Anti-inflammatory Foods

Curcumin–is the active ingredient in turmeric and is considered one of the most powerful anti-inflammatory natural supplements. Many studies have shown that curcumin is highly protective for the heart and blood vessels, helping to reduce the incidence of heart attacks and reducing blood pressure.

In fact, turmeric in some ways is as effective as a prescription blood pressure medication. Turmeric also acts as an anti-inflammatory in the blood vessels, which also helps to lower blood pressure.

Beets—Beets, especially red beets, have been found to lots of nitric oxide. This substance lowers resistance in blood vessels, helps them relax, increasing blood flow and lowering blood pressure.

Research published in Nitric Oxide, and another study published in Hypertension, showed that diets that include regular consumption of beets or beet juice can significantly lower blood pressure, while increasing oxygen delivery to the whole body and enhancing the health of the blood vessels.

You may have heard of people taking a drug called “nitroglycerin” for chest pain and heart attacks. This medication contains the same compound found in beets, which helps to relax the blood vessels to promote better circulation.

A study published in The American Journal of Clinical Nutrition also shows kohlrabi, celery and celery root, watercress, leeks, parsley, arugula, spinach, and turnips contain large amounts of nitric oxide as well.

Tomatoes—Tomatoes can be a lifesaving blood pressure reducer. Tomatoes contain lycopene, which is a powerful anti-inflammatory and antioxidant, known for protecting the cardiovascular system, bone health, and preventing cancer.

Several studies have been done showing a strong link between levels of lycopene and heart disease. This analysis from the Physicians Health Study showed an almost 40% decrease in stroke risk in men with higher blood levels of lycopene. Lycopene is also responsible decreasing cholesterol, so eating foods with more lycopene also helps to reduce LDL cholesterol.

Ginger—Fresh ginger is considered a superfood for heart health, better circulation, cholesterol levels and blood pressure. Eating ginger reduces blood pressure in several different ways. For one, it acts as a natural calcium channel blocker, just like some blood pressure medications, and it also acts as an ACE inhibitor, similar to other types of blood pressure medication.

A study of more than 4,000 people found that the people who consumed 2-4 grams of ginger per day had the lowest risk for high blood pressure. And the thing that’s great about ginger is that it’s delicious, zingy and adds tons of flavor to dishes, smoothies and drinks.

Avocado–Avocados may also do wonders for your soaring blood pressure levels. Avocados are packed with oleic acid, also in olive oil. Oleic acid is known to reduce high blood pressure and cholesterol levels.

Avocados are also rich in potassium, magnesium and folate, all of which are good the blood vessels and cardiovascular system. Avocados are also chock full of antioxidants and lower inflammation in the body, including the blood vessels. Avocados are also loaded in vitamin A, K, B & E and fiber as well. Add avocados to your smoothies, salads and dressings.

Pomegranate—Pomegranate has some amazing antioxidant power with proven antioxidant, anti-inflammatory, anti-cancer abilities. Pomegranate is another natural food that possesses medicinal qualities without any negative side effects that some medications have.

Pomegranates are great for helping any health issue related to inflammation. Pomegranates contains very powerful substances called polyphenols that exert strong antioxidant, anti-inflammatory capabilities. The antioxidant level of pomegranate juice is higher than red wine and green tea.

One of the biggest benefits of pomegranate is its ability to lower blood pressure naturally. Scientific studies actually show pomegranate to have significant blood pressure-lowering ability. The effect of pomegranate is to relax blood vessels and allow better blood flow.

While pomegranates are delicious, they can be slightly challenging to eat. Pomegranate juice works well, but be sure to only use 100% pure pomegranate juice with no added sugar.

Green Tea—Green tea is well-known for its health benefits but did you know it also has a medicine-like effect on blood pressure as well?

Green tea contains powerful polyphenol antioxidants known for their health benefits. One of green tea’s active ingredients, EGCG, helps fight a variety of diseases and health conditions. Study results also show EGCG can be helpful for the prevention of arterio¬sclerosis, blood clots, heart attack, and strokes—partly due to its ability to relax blood vessels and improve blood flow.

While organic green tea is beneficial for health, matcha green tea can contain up to 100 times the EGCG that regular green tea contains.

Green tea also fights cancer, lowers inflammation, promotes healthy digestion, and aid in concentration. Besides being an excellent source of antioxidants, green tea is also packed with vitamins A, D, E, C, B, B5, H, and K, manganese, and other beneficial minerals such as zinc, chromium, and selenium.

Important Note About High Blood Pressure

High blood pressure can be very sneaky, with no obvious symptoms. Many people have high blood pressure and don’t know it. When blood pressure gets dangerously high, it becomes a medical emergency.

Signs and symptoms of severe hypertension may include:

• Severe chest pain
• Severe headache, accompanied by confusion and blurred vision
• Nausea and vomiting
• Severe anxiety
• Shortness of breath
• Seizures
• Unresponsiveness

This is a medical emergency and you should contact your doctor or head to an urgent care center. Medical complications of a hypertensive crisis can include strokes or aneurysms. Be sure to check your blood pressure regularly.

Blood Pressure-Lowering Beet-Apple-Carrot-Ginger Smoothie

You will LOVE this amazing blood pressure-lowering healthy, delicious Beet-Apple-Carrot smoothie rich with magnesium, potassium, nitric oxide, lycopene, antioxidants, vitamins, minerals and healthy bacteria:

• ½ large fresh raw beet or 1 whole small to medium beet, chopped or grated
• 1 medium sized carrot, chopped or grated
• 1 thumb-sized (more or less) piece of fresh ginger, chopped
• ½ green organic Granny Smith apple
• 1 big handful fresh, raw, organic spinach
• 1 ginger kombucha or sparkling water
• Handful of ice

Blend, and enjoy this refreshing drink as often as you wish!

People Who Use THIS Bathroom Product Are 85% More Likely to Develop Hypertension

It’s a shocking discovery…

But this common, over-the-counter bathroom product has been shown in clinical studies to raise blood pressure.

In fact, if you frequently use this product, you have an 85% higher risk of hypertension compared to less frequent users.

Can you guess what it is?

Find all about it here:

Common bathroom habit raises blood pressure

References
https://www.ndtv.com/food/hypertension-5-fruits-that-may-help-you-manage-high-blood-pressure-naturally-1828135
https://www.healthline.com/nutrition/herbs-to-lower-blood-pressure#9.-Ginger
https://www.healthline.com/health/drinks-to-lower-blood-pressure#berry-juice
https://www.healthline.com/nutrition/foods-high-blood-pressure
https://thenutritionwatchdog.com/the-blood-pressure-fix/

The post Drink THIS for Lower Blood Pressure! appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Our society is constantly fighting aging. And it’s no wonder! Social media seems to glorify beautiful, young people. But the fact is, we are inevitably going to grow old. How quickly or slowly we look—and feel—old is actually up to us. Yes, we do have control over this!

Many people think the best way to fight aging is by spending thousands of dollars on expensive anti-aging treatments, getting injections of Botox and facial fillers, or even subjecting oneself to a surgeon’s knife. While these things may help you look younger externally, they do nothing to improve your health or help your body slow aging from within.

Finding natural solutions to slow aging from the inside shows up on the outside. Consistently having good habits of diet and lifestyle over a long period of time will definitely do more than a plastic surgeon can ever do!

Despite all the many anti-aging supplements out there, most dieticians and nutritionists would agree that the most important thing is to eat real food, as opposed to taking supplements.

A healthy diet full of antioxidants, anti-inflammatory foods, natural proteins and healthy fats will help you dramatically slow down the primary things that accelerate aging:

• Inflammation
• Advanced Glycated End Products
• Oxidation

These substances not only speed up aging, but they also are the beginnings of chronic disease.

On the other hand, there are many older adults who are still active, fit, strong, productive people with amazing health. Much of this has to do with—you guessed it—their diet!

There are literally hundreds of foods that fight aging, but I wanted to put together a short and simple list of my favorite age-fighting foods for you. Keep in mind, virtually every fresh brightly colored vegetable or fruit contains numerous substances (some we have yet to discover!) that fight aging and protect our health.

Below are my favorite choices for foods to fight and reverse the signs of aging and disease:

Avocados

Avocados are tops on any list of anti-aging superfoods. They are super high in antioxidants and inflammation-fighting healthy nutrients. The phytochemicals, vitamins, minerals, and healthy fats from avocados slow down aging and fight diseases.

The folate you get from avocados may also lower your risk of certain cancers, such as prostate and colon cancer.

Folate also lightens up depression, and research shows a link between depression and low levels of folate. Folate occurs in leafy green veggies and avocados, among other things. Folate helps to lower an inflammatory substance called homocysteine, which can contribute to inflammation, heart disease, depression and other chronic diseases related to aging.

The healthy fats in avocado also help to stave off arthritis and boost bone health because of the high levels of vitamin K they contain.

In addition, avocados’ fiber helps the body’s digestive system. The potassium and magnesium in avocados help to lower blood pressure, helping to prevent strokes and heart attacks.

While the oleic acid in avocados helps to lower inflammation, it’s also great at promoting smooth soft skin, preventing cancer, and fighting heart disease. Avocados also contain a nutrient that helps us to lower our cholesterol levels.

Two other antioxidants, lutein and zeaxanthin, protect the eyes from UV light damage, preventing cataracts and macular degeneration-two eye diseases that often accompany aging.

Avocados are mild tasting and versatile to use in salads (get those green leafy veggies too), soups, smoothies, on toast, in eggs, desserts, dips and more.

Pomegranates

Pomegranates have been considered one of the healthiest fruits because of their powerful polyphenols and anti-aging antioxidants. These nutrients have been shown to help prevent a variety of health issues including fighting cancer, preventing high blood pressure and heart disease.

Recently, a new study found a compound in pomegranates called “urolithin A” which has the ability to influence mitochondria and cellular health in a very positive way. Scientists have discovered that this molecule which is transformed by microbes in the gut, enables muscle cells to protect themselves against one of the major causes of aging.

Urolithin A can actually re-establish a cell’s ability to energize the mitochondria, the cell’s powerhouse. In older mice, this shows up as a 42% increase in endurance. Studies are also underway in humans as well.

Pomegranates are also known to protect the skin against the adverse effects of UVB radiation (sunburn), improving wound healing, and protecting against disease-causing bacteria.

This super-fruit has even more benefits including:

Protecting the immune system, cancer prevention, protecting against Alzheimer’s disease, reducing gut inflammation, helping lessen arthritis, fighting heart disease, and lowering blood pressure.

Always be sure to get pure pomegranate juice without added sugar or other juices to get the best health benefits.

Blueberries/Blackberries

I’d be remiss if I didn’t mention blueberries and blackberries. Those dark pigments in blueberries and black berries are called anthocyanins. Here’s a few reasons why these dark berries are superfoods:

Both Blackberries and blueberries are super high in antioxidants, which help protect cells from damage and protects the DNA, which helps prevent cancers. These berries also slow tumor growth and stop cancer spread, as well as encouraging the cancer cells to self-destruct.

The plant compounds called anthocyanins have strong antioxidant properties. One of the things these berries do is to help protect and actually reverse aging caused from sun exposure. Being in the sun can generate free radicals which then break down collagen and cause wrinkles.

A diet high in antioxidants from brightly colored fruits and vegetables has been proven to promote better skin quality due to their ability to fight free radicals in the skin and prevent skin cancer as well.

Other studies show that this active ingredient in these dark colored berries increases collagen production. One cup of berries supplies an abundant amount of vitamin C which is important for collagen production as well.

As you age, you want keep your mind sharp! Blueberries and blackberries slow down damage to brain cells as well, which can result in dementia or Alzheimer’s disease.

Additionally, blueberries and blackberries also protect against DNA damage, helping your cells to reproduce more healthy cells. They also fight metabolic syndrome, heart disease, and even cancer. Studies have shown over and over that blueberries increase longevity and slow the aging processes.

Tomatoes

Lycopene in tomatoes is type of antioxidant called a carotenoid. Tons of research has shown for that these antioxidants help protect the skin against sun damage and wrinkles.

Skin cancer risk tends to increase with age. Research in the CMAJ: the Canadian Medical Association Journal shows that cancer risk goes down with increased tomato consumption.

Lycopene helps prevent the breakdown of collagen in the skin. Collagen, as you know, helps keep your skin firm and smooth and a lack of collagen is what contributes to wrinkling.

Lycopene also helps prevent chronic diseases as well. In fact, people with highest levels of this nutrient had a lower risk of chronic diseases, including heart disease.

Lycopene also has antibacterial and antifungal properties and is especially helpful for tooth and gum health.

Lycopene is also active against certain toxins such as aflatoxins (a type of mold often found in peanuts and peanut butter) and toxins in cigarette smoke, second-hand smoke and air pollution.

The most concentrated amounts of lycopene come from cooked tomato sauces like spaghetti sauce. Try it on veggie spirals instead of pasta for a healthier meal.

Dark Green Leafy Veggies

Greens like kale, collards, mustard greens, swiss chard, spinach, arugula, watercress, parsley and romaine are packed with the most nutrients of any food on earth. Leafy greens are full of folate, an essential B vitamin. Folate deficiency is very common, because people just do not get enough green leafy veggies in their diet.

Folate is responsible for digestive health, cardiovascular health, and brain health. Folate is also essential to help the body ‘methylate’ which basically means, putting your B vitamins to work. Folate is crucial to help genes express their best. It is also necessary for healthy DNA and RNA synthesis and protects against cancer.

Greens also specifically fight aging by protecting the brain. A study carried out at Rush University medical center reported a decrease in dementia in the participants who ate the most dark green leafy vegetables.

Researchers associated the high vitamin K, folate, beta carotene and lutein present in greens as part of their anti-aging effect.

Leafy greens also help to reduce blood clots and prevent heart attacks.

Leafy greens provide folate in its natural form, which is far superior to the synthetic form of folate, folic acid, which is often added to processed foods.

Grass-Fed Beef

It’s well-know that wild caught fatty fish like salmon help fight aging with their plentiful supply of omega 3 fats. However, I want to be sure to include Grass fed beef, because (sorry vegetarians) I strongly believe it is super important to include beef in your diet. As we get older, increasingly need high quality protein sources and grass fed beef definitely supplies this.

Grass fed beef contains plenty of healthy fats—saturated fat, omega 3 fatty acids, and conjugated linoleic acid—all important fats that contribute to our health, help us burn fat, and fight diseases such as heart disease and cancer. Plus, it’s low in inflammatory omega 6 fats, especially if it’s 100% grass fed. And healthy bioavailable protein actually helps keep our bones strong as well.

Grass fed beef also contains essential nutrients such as vitamin B12, B3, and B6. It’s also rich in heme-iron, which means your body can easily put it to use helping build red blood cells and transporting oxygen. Grass fed beef also contains the essential minerals selenium and zinc. In fact, grass fed meat contains almost every nutrient that you need to survive. Eat grass fed meat two times a week for the best benefits.

Ginger

While it’s not really a ‘food’ I definitely wanted to include ginger in my list of favorites. I love it! But its more than a zingy flavor addition to your smoothies. Ginger contains a massive amount of anti-inflammatory substances along with antioxidants. Ginger is so powerful it can actually take the place of some medications!

Ginger–which is related to turmeric–is one of the most powerful natural medicines you can use for a variety of health conditions.

Here are a few:

• Ginger works to prevent motion sickness and nausea and can be as effective as Dramamine, the sea-sickness medication.
• Ginger’s antioxidant activity and ability to stop inflammation means that it can help to prevent, slow or stop diseases like cancer, heart disease, arthritis, and Alzheimer’s.
• Ginger can actually reverse amyloid plaques in the brain from Alzheimer’s disease, and it helps improve some of the dysfunctional behaviors observed in Alzheimer’s patients.
• Ginger’s powerful anti-inflammatory activity makes it almost as powerful as an anti-inflammatory medication like Advil. And it’s not hard on your liver, like NSAIDS can be.
• Ginger also helps prevent strokes and heart disease by thinning the blood and preventing dangerous clots.
• AND, ginger helps to speed up your metabolism to burn fat better. Research shows that ginger can speed up metabolism and increase fat burning by up to 16%. Also, ginger helps to suppress your appetite, so having a cup or two of ginger tea during the day will help curtail cravings for snacks.

Here’s a few more reasons to include ginger every day:

It’s immune boosting, reduces pain, fights fatty liver disease, curbs migraines, helps indigestion, fights gum disease, and increases energy. And it tastes great!

Given all these amazing benefits, ginger is something you should add to your daily diet! It’s a great addition to juices, smoothies, sauces and even salads.

Garlic

Another celebrated superfood, garlic, has some incredible benefits! Here’s a reminder of just a few of those benefits.

Garlic can actually kill a large variety of common, but dangerous bacteria including: campylobacter jejuni (which is responsible for food poisoning), pseudomonas aeruginoasa (pneumonia and urinary infections), E.coli, staph aureus, klebsiella pneumonia (pneumonia, meningitis), shigella sonnei (diarrhea, dysentery), salmonella typhi (typhoid fever), as well as helicobacter pylori responsible for stomach ulcers and cancer. Garlic can attack these dangerous germs with none of the bad side effects of antibiotics.

Garlic is also an effective antifungal and can kill off unwelcome fungus like candida overgrowth in our digestive tract.

Garlic can help stabilize blood sugar, prevent blood clots that cause heart disease and strokes, lower blood pressure and lower cholesterol. And garlic is effective at helping fight cancer as well.

There are plenty of studies showing garlic’s sulfur components fight cancer. And the benefits of garlic are not limited to any particular type of cancer. However, garlic is especially effective against prostate and stomach cancers.

Include raw, chopped or crushed garlic in your soups, salads, smoothies, sauces, and dressings.

Coffee

One of my favorite anti-aging drinks is coffee. Coffee has numerous anti-aging health benefits and that makes me happy because I love coffee!

According to recent statistics, coffee just happens to be the most popular drink in the world. Coffee is also very high in antioxidants called polyphenols. A special report from Purdue University shows coffee as one of the richest sources of polyphenols. And coffee’s antioxidants lower inflammation by up to 20%. Coffee also helps improve overall cholesterol levels and HDL cholesterol.

Coffee’s antioxidants have been shown to help prevent Parkinson’s disease. Six studies have shown that people who drink coffee daily are up to 80% less likely to develop Parkinson’s. Some of the newer Parkinson’s drugs actually contain a coffee derivative. The caffeine seems to block a malfunctioning brain signal in Parkinson’s disease, and is safe and inexpensive.

Coffee also helps to lower the amount of amyloid plaques in Alzheimer’s patients, reducing brain inflammation and helping with mental alertness.

Coffee is effective at fighting colon cancer as well. Drinking 1-2 cups of coffee per day is associated with a lower risk of colon cancer and the more coffee consumed, the better. And along those lines, coffee also helps you to stay regular.

One of the most common diseases of aging is actually liver disease—especially fatty liver disease. Coffee can protect and detox the liver. Coffee drinkers have up to an 84% lower risk of developing cirrhosis, with the strongest effect coming from 4 or more cups a day. The livers of coffee drinkers are also protected from cancer, as studies show coffee drinkers have a 40% lower risk of liver cancer.

On top of those anti-aging benefits, coffee also helps improve asthma, helps get rid of migraines, reduces cholesterol and lowers inflammation.

Butter

There are a lot of oils you can use for cooking, but if you saw my recent blog on the dangers of processed seed oils you know that vegetable seed oils can be extremely bad for your health. On the other hand, saturated fat is one of the best fats to cook with as it has a low smoking point and remains stable even with heat.

Butter is one of my all time favorites. Butter, and its counterpart, ghee, have been around since our ancestors first started domesticating animals. Butter has been used for about 4500 years. Butter actually contains vitamins, minerals and other powerful nutrients.

Here are some of the benefits of butter:

• Contains CLA, which is a fat burner, muscle builder, anti-cancer substance, and immunity booster.
• Great source of vitamin A which is good for eyes, skin, thyroid, and adrenal glands.
• Contains vitamin K2, a unique vitamin only found in the milk of grass fed animals. K2 helps get calcium into the bones and teeth where it belongs.
• Contains high levels of vitamin D, essential for bone health, immunity, cancer-fighting and fighting depression.
• Butter contains a substance called the “Wulzen Factor” which protects against degenerative arthritis, hardening of the arteries, cataracts and calcification of the pineal gland.
• Butter is high in selenium, necessary for the immune system, thyroid function and cancer fighting.
• Butter is a good source of lauric acid, important for healthy immune function.
• Butter contains lecithin, essential for healthy brain function, liver function and to supply choline, for healthy cell membranes.

In addition, butter makes almost everything taste better, especially when you choose grass fed butter. To be sure I get the most benefit from butter, I add some grass-fed butter to my organic coffee every day!

That is my top ten list of favorite foods that fight aging. Keep in mind that there are hundreds of foods that can help fight aging, but even if you include these top ten anti-aging foods in your diet every day—or most every day–they will go a long way towards helping you look and feel younger!

Do you wake up in the morning with stiff joints or pain in your hips, back, knees or elbows? Then chances are you’re feeling the effects of chronic inflammation taking its toll on your body.

The good news is that it is NEVER too late to help get this under control. And the best part is there are certain foods that help you do this naturally, without the need for prescriptions medications.

3-Sec Quiz: What is the #1 Anti-inflammatory Food?

A: Turmeric
B: Onion
C: Pineapple
D: Black Pepper
E: Other

Remember, it’s NEVER too late to get chronic inflammation under control. You just need to know how to do it.

References
https://worldhealth.net/news/pomegranates-have-anti-aging-properties/
https://medicalxpress.com/news/2019-06-pomegranate-compound-anti-aging-effects-human.html
https://www.indiatoday.in/lifestyle/wellness/story/pomegranates-holds-key-anti-ageing-study-gut-bacteria-aging-mitophagy-ellagitannins-lifest-329163-2016-07-14
https://clinicaltrials.gov/ct2/show/NCT02258776
https://www.healthline.com/nutrition/23-ways-to-eat-avocados#TOC_TITLE_HDR_24
https://www.webmd.com/food-recipes/all-about-avocados
https://www.healthline.com/health/food-nutrition/anti-aging-foods#8.-Avocado
https://darinolien.com/dark-leafy-greens/
https://www.healthline.com/nutrition/11-foods-to-look-younger
https://www.healthline.com/nutrition/blueberry-benefits-for-skin#Uses
https://www.lifeextension.com/magazine/2012/7/blueberries-boost-longevity
https://www.medicinenet.com/script/main/art.asp?articlekey=23591
https://thenutritionwatchdog.com/coffee-cancer-diabetes-and-more/
https://www.ecowatch.com/8-ways-tomatoes-are-an-anti-aging-superfood-1881866728.html

The post My Top 10 Anti-Aging Foods appeared first on thenutritionwatchdog.com.

Cancer. It’s one word that strikes fear into the hearts of most people. It can cause you to totally re-think your whole life. Empowering yourself with a plan of action will go a long way towards your health, wellness and mindset. If your lifestyle and diet need an overhaul, now is the time to make some drastic changes.

Foods have the power to strengthen our immune system to fight cancer, increase antioxidants in our body to protect our cells’ DNA and prevent cancer—all the while adding to our overall health. Our bodies have a natural tendency to want to heal, but we must help our bodies return to a point where they are able to fight off disease. We can do this by eliminating cancer-causing foods and toxins, and creating a diet of healthful, cancer-fighting, immune-strengthening foods.

Whether you choose to undergo conventional cancer treatments or decide to follow a more natural route, these tips on cancer fighting foods will help you fight cancer and get back on the road to health.

While conventional medicine downplays the importance of diet and lifestyle changes, it is necessary for you to realize that both your diet and lifestyle are of utmost importance!

The best start is by removing and detoxifying the body from those foods and toxins that are feeding and encouraging cancer, oxidation, and a weakened immune system, and then begin rebuilding the body’s cells—from the ground up—so to speak with super healthy foods that fight cancer.

Starve the Cancer

Adopt a ketogenic diet. Ketogenic diets have been scientifically proven to improve cancer recovery and to have a proven ‘anti-tumor’ effect on cancer cells. A ketogenic diet is a very low carb, lower protein and higher fat diet. Keto diets help to turn the body’s ‘fat burning’ mechanism on, while keeping blood sugar and insulin very low. When the body is able to efficiently break down fat, or ketones as they are called, in the body to use as fuel, the body is ‘fat-adapted’. Cancer cells primarily use glucose as their fuel, and cannot utilize ketone bodies, so they essentially starve and die on this type of diet.

Besides the keto diet’s ability to lower blood sugar and insulin and to burn fat for fuel, this diet is also known in health circles as having some very health-protective benefits. For one, it starves cancer cells, and as we know, this is super important, so it is well worth it to make some major dietary changes. This diet also helps reduce inflammation, another health issue tied to cancer.

The best way to prepare the body for a keto diet is to adopt an intermittent fasting routine. This allows the body to fast for periods of 12-16 hours or more, and helps to begin the fat adaption process.

Contrary to what many of us believe, our bodies do not just fight cancer when we actually have a cancer diagnosis. Cancer takes years to grow in our bodies, and we are actually fighting and killing off cancer cells on a daily basis! So, eating foods that fight cancer is extremely important on a daily basis as well—whether you have been diagnosed with cancer or not.

Says Ty Bollinger, from TheTruthAboutCancer.com website,

“New studies focused on the benefits of using food as medicine have made fascinating discoveries in the last decade. The results from prestigious labs all over the world show us that not only can you improve your general health to prevent disease… you can actively fight disease… with food.”

Yes, in fact, there are foods that specifically target cancer cells, all the while benefiting and strengthening the healthy cells in your body. There are foods available right at your local health food store or farmer’s market that will help you fight and destroy these invading cells.

This article will help you uncover those foods that will help you to:

• Detoxify your body
• Strengthen the immune system and repair cells’ DNA
• Actually kill cancer cells and stop its spread

Top Ten Cancer Fighting Foods

1. Garlic

The #1 most powerful anti-cancer food is garlic. Garlic, especially raw garlic, along with its other close relatives in the allium family including onions, leeks and shallots are some of the most powerful cancer-fighting foods. Garlic and the rest of the allium family contain very powerful antioxidants like allicin that remove free radicals from the body. Garlic is also valuable as an immune booster, is anti-inflammatory, lowers blood pressure, LDL cholesterol, and detoxifies.

There are several studies that show an increased intake of garlic with a reduced risk of certain cancers, especially cancers of the stomach, colon, esophagus, pancreas, and breast. Other cancers that garlic and onions fight include oral, ovarian, endometrial, kidney, and laryngeal cancers.

The cancer-fighting effects of garlic may be related to its antibacterial properties, or its ability to fight cancer-causing substances, help repair DNA, reduce cell reproduction or induce cell death.

2. Broccoli, Broccoli Sprouts and other Cruciferous Vegetables

Broccoli is related to the whole cruciferous cancer-fighting vegetable family that includes cabbage, cauliflower, arugula, kale, collard greens, and brussels sprouts. Broccoli and its cruciferous cousins have proven effective against many cancers, especially breast, cervical, gastric, prostate and liver cancers.

Broccoli is also super high in powerful phytochemicals and the antioxidants glucoraphanin and indole-3-carbinol, which are proven cancer-fighting weapons, which have selective toxicity against cancerous cells, while strengthening the body’s healthy cells.

Cruciferous vegetables are known to be powerful cancer killers and many are rich in glutathione, known as the “master antioxidant” because of its powerful free-radical-scavenging abilities. Most all of the cruciferous vegetables are nutrient-dense sources of a family of phytochemicals called isothiocyanates that are linked to cancer prevention.

Broccoli sprouts actually contain some of the highest levels of cancer fighting compounds. Numerous studies have shown the highest cancer protective properties tend to be concentrated in the sprouts about 3 days after sprouted. Broccoli is also naturally anti-inflammatory, good for the bones and the heart, and nutrient dense, so it benefits overall health as well.

3. Green Tea

Green tea contains some uniquely powerful antioxidants called ‘catechins’ that are strong free-radical fighters and have been shown in lab studies to actually kill or inhibit the growth of existing cancers and shrink tumors. Green tea’s two main anticancer compounds, EGCG and quercetin are powerful weapons in a fight against many types of cancers.

Additionally, green tea helps to promote the production of the antioxidants glutathione and superoxide dismutase (SOD) which drastically lower inflammation in the body. As an added benefit, green tea also reduces the risk of heart disease, lowers LDL (bad) cholesterol while raising HDL (good) cholesterol, and lowers blood pressure.

4. Leafy Green Veggies

Leafy greens are one of the most important parts of any healthy diet since they are loaded with vitamins, minerals, antioxidants, and other necessary phytochemicals. Leafy greens, especially bitter greens, like arugula, watercress, kale, collards, mustard greens, and more, are badass fighters in the war against cancer.

Many of these greens—mustard, collards, kale, arugula and more are actually part of the cruciferous veggie family, so they contain the same cancer-fighting compounds as their cousins. Leafy greens are high in vitamin C, methylfolate (an absorbable type of folic acid), and betacarotene—all powerful antioxidants.

Leafy greens are also sources of glucosinolates, which gives them effective antibacterial and antiviral properties, detox the body of carcinogenic substances, reprogram cancer cells to die, and prevent tumor formation and metastasis. These natural chemicals are activated during chewing and digestion into biologically active cancer-killing compounds such as indoles, thiocyanates and isothiocyanates.

5. Ginger

Ginger is one of the most powerful anti-inflammatory cancer-fighting foods you can find! Ginger is known to actually shrink tumors and destroy cancer stem cells, as effectively as some chemotherapy medications. However, ginger has the ability to protect healthy cells while killing cancer stem cells.

Ginger contains a powerful compound, 6-shogaol, that is highly effective in killing cancer stem cells in breast cancer, according to a study done in 2015. Shogaol was compared to the chemotherapy drug, Taxol, and curcumin from turmeric. The compound found in ginger was found to be the most effective, especially against cancer stem cells. Taxol could not match the activity of the shogaol in ginger even at a 10,000X increase!

Ginger extracts have been shown in scientific studies to have antioxidant, anti-inflammatory, and anti-tumor effects on human cells and cancer cells. Because ginger has such a powerful anti-inflammatory effect on cells, reducing key inflammatory indicators also reduced chances of cancer development, in addition to ginger’s tumor-shrinking capabilities.

Ginger’s anti-nausea action is also very valuable to prevent nausea and vomiting as a result of chemotherapy from standard cancer treatments.

6. Turmeric

The super-food turmeric has been valued as far back as 3,000 BC and is one of the most important anti-cancer nutrients studied today. Curcumin is the yellow pigment that comes from turmeric and is one of three known active ingredients in turmeric. Curcumin has demonstrated incredible anti-cancer benefits. In countries where people eat turmeric daily as a part of their diet, research shows lower rates of many types of cancers.

Over 2,000 researched studies have been published that show curcumin combats cancers of the breast, prostate, liver, colon, lung, pancreas and more. Many of these studies have shown curcumin actually stops cancer cells from multiplying and brings about cancer cell death. Curcumin’s ability to fight cancer is superior to many chemotherapy drugs because it selectively kills cancer stem cells, leaving healthy cells intact.

Curcumin is currently being tested in several clinical trials to treat cancer, including prostate, breast, colon and osteosarcoma. Curcumin can kill a wide variety of tumor cell types through several totally different mechanisms. Because of the varied way curcumin can cause cancer cell death, cancer cells are not likely to develop resistance to curcumin, unlike many chemotherapy drugs.

7. Mushrooms

Medicinal mushrooms have been used for centuries all over the world to fight cancer and enhance or modulate immune response. These mushrooms include shitake, reishi, maitake, mannentake, and cordyceps. Research has indicated these varieties of mushrooms have unique anti-cancer, antiviral, anti-inflammatory and liver protective activities.

Reishi mushrooms have been used in Chinese medicine for cancer treatments for many years. Reishi is also said to improve well being, strength and enhance health. Reishi mushrooms stimulate the immune system, diminish the unpleasant side effects of chemotherapy, and protect the cells’ DNA.

Turkey Tail is another well-known medicinal mushroom in alternative medicine. Studies show it improves survival rates, modulates (balances out) the immune system and has anti-tumor properties. It also enhances the beneficial effects of chemotherapy and reduces side effects.

Cordyceps acts an immune stimulator by increasing cancer-fighting T cells and ‘Natural Killer’ cells, while prolonging the life and power of white blood cells. This increases the body’s ability to fight pathogens, infections and cancer. It has demonstrated anti-tumor properties and also protects the kidneys from chemotherapy.

Maitake mushroom works on the immune system. Studies have shown that it can enhance two different immune system pathways, helping it fight infection and protecting the body from invaders like cancer. Maitake also protects cells with its antioxidant properties and decreases the inflammatory factor COX2 enzyme so common in cancer physiology. Maitake also fights metastases and prevents the the proliferation and spread of cancer.

8. Pomegranate

Pomegranates have been used for many, many years for a variety of diseases and illnesses like cancer. Pomegranates contain strong antioxidants, and are a rich source of anthocyanins, ellagitannins, and hydrolysable tannins.

Studies show that the pomegranate has a multi-targeted attack against various types of cancers, which is one of the reasons pomegranates are so effective. It does this by protecting against DNA damage, stopping the spread of cancer in the body, decreasing inflammation, protecting healthy cells and causing cancer cell apoptosis (cell death). Pomegranate is effective against a wide variety of cancers.

9. Berries

Berries, including strawberries, raspberries, blueberries, cranberries, blackberries, black raspberries, cherries, elderberries, and bilberries are all loaded with a cancer-fighting substance called anthocyanins. Blackberries, black raspberries and blueberries, in particular, have some of the highest levels of this health-promoting phytochemical. Anthocyanins slow the growth of pre-malignant (cancer) cells and prevent new blood vessels from forming which would feed a cancerous tumor.

10. Orange Colored Vegetables

Bright colored vegetables means that they are loaded with phytochemicals, especially antioxidants called carotenoids which fight cancer. Other carotenoids include alphacarotene, betacarotene, lycopene, lutein, and cryptoxanthin, which are all related to plant-based vitamin A.

Including citrus fruits, sweet potatoes, pumpkin, squash, red peppers, tomatoes and other bright red, orange or yellow vegetables will help to get plenty of these powerful carotenoids in your diet. Betacarotene has been well-studied and is known to be essential for a strong immune system, detoxing the body, and fighting cancers of the skin, eyes and organs. ‘Eating the rainbow’ helps to give your body a full spectrum of these powerful cancer-fighting tools.

This list is by no means complete—there are literally hundreds of foods, herbs and spices that fight cancer, and by eating a variety of fresh, organic, naturally raised foods—along with limiting the toxins in your diet and environment, you can begin the healing process.

In addition to the above cancer-fighting foods, overall nutrition is extremely important. Every bite you put into your mouth should be a nutritious super-food. Strengthening your body, powering up your immune system and optimizing your health as much as possible is key to your health and longevity.

Be sure to include plenty of healthy proteins in your diet. While this is a plant-heavy diet, it by no means is a vegan diet. A healing body needs protein to rebuild itself. Supplement with small amounts of naturally-raised, grass-fed and grass finished meats, organic, pastured raised poultry and eggs, and wild caught fish. Meat, poultry and fish raised in a natural environment without added hormones, antibiotics or grain will nourish and protect your body while it fights cancer.

Add in bone broth to soothe and heal the digestive system while strengthening and fortifying it. Bone broth is valuable to help soothe and remove inflammation in the gut. Often gut issues are a basis for overall inflammation in the body–one of the starting points for cancer growth.

Healthy fats are also key to good nutrition and good health to fight cancer. Avoid toxic, processed vegetable oils and instead consume plenty of natural healthy fats like grass-fed butter, organic, unrefined coconut oil, and high antioxidant extra virgin olive oil. And be sure to add in the cancer fighting healthy fats of unprocessed nuts, avocados, and grass-fed organic dairy products, especially cultured dairy products like organic (unsweetened) yogurt and unprocessed cheeses.

Above all, keep a healthy mindset, meditate, de-stress, and love your body and yourself. Your body needs your attention now to recover and regain health. Give gratitude and appreciation for those supportive people in your life and appreciate living. Every day is a new day. Take care and have faith!

For more information on detoxifying, cancer-fighting foods, meal plans, and recipes, look for my new book in 2019 on Cancer Fighting Foods.

Speaking of cancer…

A top Ivy League doctor has exposed a shocking link between sex and CANCER in people over 60.

If you make love at least once a month, please watch his urgent warning below…

>> See link between sex and cancer here

References
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/garlic-fact-sheet
https://thetruthaboutcancer.com/12-ways-to-prepare-detox-cleanse/
https://draxe.com/detox-diet/
https://draxe.com/cancer-fighting-foods/
https://drjockers.com/plant-based-ketogenic-diet/
https://drjockers.com/10-critical-ketogenic-diet-tips/
https://thetruthaboutcancer.com/cancer-fighting-benefits-of-curcumin/
https://www.lifeextension.com/Magazine/2016/11/How-Pomegranate–May-Protect–Against-Cancer/Page-01
https://foodrevolution.org/blog/ginger-cancer-treatment/
https://www.medicalnewstoday.com/articles/321410.php
https://www.cancertherapyadvisor.com/fact-sheets/cancer-reishi-mushroom-fact-sheet/article/647081/2/

The post The Top Ten Cancer Fighting and Killing Foods appeared first on thenutritionwatchdog.com.

 By: Cat Ebeling

Arugula is a spicy and intense salad green, alone it can often be hot and bitter, but if you add the right ingredients it comes alive! This salad has just the right amount of sweet, juicy grapefruit, plus the unexpected sweet taste of fennel to blend in and pick up the spicy hints in the arugula. Arugula is a member of the very healthy cruciferous vegetable family, full of cancer-fighting compounds and tons of vitamins and antioxidants.

Arugula contains tons of folate, an essential B vitamin, along with vitamin K, vitamin A and other carotenoids. Arugula also contains special compounds called “isothiocyanates”, which have anti-cancer, anti-inflammatory and anti-aging properties.

Cruciferous veggies are known for their cancer fighting abilities, and arugula does not disappoint! These cancer fighters contain high levels of antioxidants that help eliminate toxins from the body that can cause cancer. Arugula is also great for lowering blood sugar, fighting diabetes and preventing obesity.

And here’s something you probably didn’t know about arugula—arugula was thought to be an aphrodisiac by the ancient Egyptians and Romans. The Romans found that those who ate arugula more often were not only in better health, but sexually energized as well! So ,if you happen to have a special date, perhaps this is the salad to make! For the mildest tasting arugula, look for baby arugula, which still has some of the bite and spiciness without the bitterness.

Enjoy this salad while grapefruit are still around and in season!

Ingredients

½ half small bag of baby arugula (about 4 cups) or more, if desired

1 fennel bulb, white part only, sliced very thinly

1 grapefruit, sectioned

3-4 green onions, sliced thinly

Shaved raw cheese, like Gruyere, Manchego or Parmigiana Reggiano.

Dressing

2 T of orange juice (fresh squeezed is best)

Juice of 1 lemon or lime

2 T of red wine vinegar

1 teaspoon of sugar

¼ cup extra virgin olive oil

Directions

Using a mandolin, shave the fennel in thin slices, or cut with a sharp knife. Cut up grapefruit in sections, removing the membrane and saving the juice if possible. Squeeze any extra juice into bowl for salad dressing. Mix up dressing ingredients and pour over salad right before serving, garnish with cheese. Serves 4. Makes a great accompaniment to fish or chicken dishes.

You should also know that this recipe is an almost perfect low-glycemic meal for Diabetics, due to it’s blend of fiber, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar.  Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (hint: it’s NOT cinnamon or any supplement)

The post Grapefruit and Arugula Salad with Citrus Dressing appeared first on thenutritionwatchdog.com.