HEALTH COLUMN

Did you know that certain foods contained nutrients to help protect your heart, stabilize your blood sugar and give ye that that extra edge against diabetes?

1. Peanut Butter- nut are a great source of fiber and are high in monosaturated fats, which are good for the heart, lowering bad LDL cholesterol and increasing good HDL cholesterol. Also, eating more nuts may improve your balance of glucose and insulin levels.

2. Plant Stanol Esters- food in margarine spreads and has been shown to reduce bad LDL cholesterol.

3. Whole Grain Breads- 100% whole wheat breads prevents blood sugar spikes because your body digests the flour slowly, providing a slow release of glucose.

4. Legumes (Beans)- beans are low fat, low calorie, high fiber, high protein foods that help reduce the risk of diabetes and heart disease. High fiber diets are linked to lower rates of diabetes, heart disease, and stroke.

5. Oats- they are a good source of soluble fiber and low in cholesterol.

6. Soy- this offers complete protein low in fat and rich in cancer fighting chemicals called isoflavones.

7. Fish- fish such a salmon, mackerel, and sardines all contain omega 3 fatty acids that help lower cholesterol.

8. Green Leafy vegetables- such as spinach, kale, and collard greens are a good source of lutein, B vitamins, iron, calcium, and vitamin C.

9. Citrus Fruit- studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, which makes high citrus fruit a snack or desert of choice.

10. Water- our bodies are made up of about 60% water. This nutrient is needed for survival. high blood sugar can lead to dehydration.

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