Berry Healthy

Eat three or more servings of blueberries and strawberries per week to reduce your risk of heart attack by a third. This new finding by the University of East Anglia, in collaboration with the Harvard School of Public Health, comes after an 18-year study of more than 93,000 women, and suggests that eating berries every other day could reduce your risk by 32 per cent.

Experts believe the benefits come from the berries’ high level of antioxidants called anthocyanins, a type of flavonoid. These are found in the fruits’ skin and appear to prevent arteries from blocking, among other cardiovascular benefits.Eat three or more servings of blueberries and strawberries per week to reduce your risk of heart attack by a third.

This new finding by the University of East Anglia, in collaboration with the Harvard School of Public Health, comes after an 18-year study of more than 93,000 women, and suggests that eating berries every other day could reduce your risk by 32 per cent. Experts believe the benefits come from the berries’ high level of antioxidants called anthocyanins, a type of flavonoid. These are found in the fruits’ skin and appear to prevent arteries from blocking, among other cardiovascular benefits.

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DIET BULLETIN FIND THE BALANCE

Most of us consume more omega-6 fatty acids than heart-healthy omega-3s, found in oily fish and seeds. But a study published in the British Journal of Nutrition suggests simply increasing omega-3 intake could worsen inflammation in your body. Rather, reduce omega 6-rich foods such as sunflower and sesame oils and margarine.Most of us consume more omega-6 fatty acids than heart-healthy omega-3s, found in oily fish and seeds. But a study published in the British Journal of Nutrition suggests simply increasing omega-3 intake could worsen inflammation in your body. Rather, reduce omega 6-rich foods such as sunflower and sesame oils and margarine.

ANTI-AGEING ALKALINE

Eat fewer acid-forming foods, found in meat, grains and legumes, to stave off signs of ageing including muscle loss, bone weakening and wrinkles. A report published in Today’s Dietician explains that once 30, the average adult will gain 1lb in weight and lose ½lb of muscle every year. The report suggest an acidic diet could be the cause and may increase osteoporosis risk. Fill up instead on alkalising foods such as vegetables, tofu and most fruits.VAEat fewer acid-forming foods, found in meat, grains and legumes, to stave off signs of ageing including muscle loss, bone weakening and wrinkles.

A report published in Today’s Dietician explains that once 30, the average adult will gain 1lb in weight and lose ½lb of muscle every year. The report suggest an acidic diet could be the cause and may increase osteoporosis risk. Fill up instead on alkalising foods such as vegetables, tofu and most fruits. Eat fewer acid-forming foods, found in meat, grains and legumes, to stave off signs of ageing including muscle loss, bone weakening and wrinkles. A report published in Today’s Dietician explains that once 30, the average adult will gain 1lb in weight and lose ½lb of muscle every year. The report suggest an acidic diet could be the cause and may increase osteoporosis risk. Fill up instead on alkalising foods such as vegetables, tofu and most fruits.

MUSCLE GAINS

Are you using whey protein to help sculpt lean muscles? Researchers at the University of Texas have found that a blend of soy, whey and casein protein promotes muscle growth most effectively. Compared with whey protein, a mix of 25 per cent each of soy, whey and casein protein was more effective for muscle protein synthesis.Are you using whey protein to help sculpt lean muscles? Researchers at the University of Texas have found that a blend of soy, whey and casein protein promotes muscle growth most effectively. Compared with whey protein, a mix of 25 per cent each of soy, whey and casein protein was more effective for muscle protein synthesis.

DELICIOUS DIPS

Cut calories in an instant by swapping your regular pot of houmous for an alternative from The Dip Society. Its range of four wholesome, flavour-packed dips includes Sweetbeet, Mackerelata, Kickpea and Wasapea, ideal for serving with tortilla chips and crudités or spreading on rye crispbreads and toastedCut calories in an instant by swapping your regular pot of houmous for an alternative from The Dip Society. Its range of four wholesome, flavour-packed dips includes Sweetbeet, Mackerelata, Kickpea and Wasapea, ideal for serving with tortilla chips and crudités or spreading on rye crispbreads and toastedCut calories in an instant by swapping your regular pot of houmous for an alternative from The Dip Society.

Its range of four wholesome, flavour-packed dips includes Sweetbeet, Mackerelata, Kickpea and Wasapea, ideal for serving with tortilla chips and crudités or spreading on rye crispbreads and toasted bagels. Shop-bought houmous can contain 350 calories per 100g, but Sweetbeet, made with beetroot, fresh mint, honey and chilli, has only 120 calories per 150g pot! Buy yours online at Ocado.com for £2.49. int,bagels. Shop-bought houmous can contain 350 calories per 100g, but Sweetbeet, made with beetroot, fresh mint, honey and chilli, has only 120 calories per 150g pot! Buy yours online at Ocado.com for £2.49.

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