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• Seeds – Sunflower, flax, and pumpkin seeds are packed with essential fatty acids and help with the development of healthy cell membranes, which act as barriers to inflammatory agents that can damage the skin.

For Increased Memory
For many, memory can seem to be one of the first signs of aging. But just because you can’t remember where you left your car keys, it does not mean you are losing your memory.

• Blueberries – With antioxidant and anti-inflammatory properties, blueberries decrease mental deterioration and help with coordination and balance.

Carrot Ginger Soup

To Improve Heart Health
After a check-up with the doctor, heart health is usually the most important thing many of us have to go home and work on. Here are some foods to help:

• Almonds – Rich in monounsaturated fat (the good kind) and protein, almonds play an important role in lowering LDL cholesterol levels, decreasing your risk of heart disease and cancer.

• Sunflower Seeds – With antioxidants and anti-carcinogens, sunflower seeds support prostate health and aid in lowering your cholesterol. They also contain selenium and vitamin E to aid in the fight against cancer and heart disease.

• Legumes – Beans, peas and lentils are packed with soluble fiber that helps lower cholesterol. Research shows that people who ate legumes at least four times a week had a 22 percent lower risk of heart disease.

For Disease Prevention:
Nutrient-dense foods, particularly those rich in antioxidants, contain a wealth of disease-fighting substances.

• Whole Grains/Brown Rice – Offering a wide array of health benefits, whole grains contain a rich source of fiber, as well as B vitamins, vitamin E, magnesium, and iron. They also contain numerous disease-fighting phytochemicals and antioxidants that are not found in fruits. By simply replacing white bread with whole wheat bread, you can potentially reduce your risk of diabetes, heart disease, stroke and certain cancers.

• Pomegranate - Rich in potassium and vitamin C, pomegrante helps keep arteries clear of fatty deposits, which prevents heart attacks, strokes, premature aging, Alzheimer’s disease and cancer.

• Yogurt/Low-Fat Dairy – Both are a great source of protein and calcium. Yogurt contains probiotics, which give the immune and intestinal systems a boost and low-fat dairy provides calcium, potassium and magnesium, all key to the prevention of hypertension and osteoporosis.

• Berries – Antioxidant-rich blueberries, blackberries, raspberries and strawberries fight off free radicals, which cause disease.

All of these everyday foods can easily be added into your diet. Adding berries and seeds to salads and cereals, choosing wheat pasta and breads and enjoying low-fat dairy daily will naturally help you look and feel younger. Bon apetite!

Carissa Rivas, BS, is the nutritionist at Susan’s Healthy Gourmet, which produces and delivers gourmet, nutritionally balanced, portion controlled meals to homes and businesses in San Diego, and throughout Southern California. In addition to customizable individual meals, Susan’s Healthy Gourmet offers a Purification and Anti-Aging Plan; Diabetic Menu; Good Sense Menu for seniors ages 65 and over; Kid’s Backpack Lunches and Busy Bee Dinners. For more information, call 888-EZ-MEALS or visit www.susanshealthygourmet.com.

Posted by John Lincoln