10 Best Foods for Your Heart

Oatmeal

Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties—which contain more fiber—and top your bowl off with a banana for another 4 grams of fiber.

Try this recipe: Chai Oatmeal

Watch the video: How to Make Overnight Oats  

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Salmon

Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. 

"Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant," says cardiologist  Stephen T. Sinatra, MD, the author of Lower Your Blood Pressure In Eight Weeks. But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Try this recipe: Salmon Scallopini with Almond Orzo

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Avocado

Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. 

Related video: Avocado Toast, 4 Ways  "Avocados are awesome," says Dr. Sinatra. "They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health."

Try this recipe: Shrimp, Grapefruit, and Avocado Salad

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Olive oil

Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease. 

Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.

Try this recipe: Shrimp With Garlic in Olive Oil

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Nuts

Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a great source of healthy fat."

Try this recipe: Honey-Glazed Marcona Almonds

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Berries

Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer. 

"Blackberries and blueberries are especially great," says Sinatra. "But all berries are great for your vascular health."

Try this recipe: Angelic Berry Trifle

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Legumes

Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber. 

Try this recipe: Triple Bean Salad

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Spinach

Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber. 

But upping your servings of any veggies is sure to give your heart a boost.  The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.

Try this recipe: Seasoned Spinach

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Flaxseed

Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Try this recipe: Hearty Multigrain Bread

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Soy

Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet. 

Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

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The top 15 healthy foods

Here we provide details of the top 15 foods considered to be the most healthy, according to surveys and sources across the United States and Western Europe.

There are numerous diets that promote weight loss, sometimes in an unhealthy way. Fad crash dieting, for instance, is potentially dangerous. The most important thing to remember, is that a balanced diet is the true secret to healthful eating.

Nuts, pulses, and grains

Nuts, pulses, and grains can be highly nutritious. Here are some of the best:

Almonds

First on our list is almonds. Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews found that almonds as a food may help maintain healthy cholesterol levels.

The authors wrote:

"The message that almonds, in and of themselves, are a heart-healthy snack should be emphasized to consumers. Moreover, when almonds are incorporated into a healthy, balanced diet, the benefits are even greater."

Almonds have more fiber than any other tree nut.

Brazil nut

Brazil nuts, (Bertholletia excels) are some of the most healthful nuts on the planet. In Brazil, they are called 'castanhas-do-pará' - which translates as "chestnuts from Pará." Pará is a state in northern Brazil.

They are rich in protein and carbohydrates. They are also excellent sources of vitamin B-1 (thiamine), vitamin E, magnesium, and zinc.

Not only that, but they contain one of the highest amounts of selenium of any food; selenium is a vital mineral for maintaining thyroid function.

The nuts come in a hard shell and are often served prepared ready to eat, making them an excellent and nutritious, healthful snack.

Lentils

Lentils are a pulse that is used in many cuisines throughout the world; notably, South East Asian countries like Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.

Lentils require a long cooking time, but the seeds can be sprouted which makes them ready to eat - and a delicious, healthy snack. Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthy snack.

Oatmeal

Oatmeal is meal made from rolled or ground oats. Interest in oatmeal has increased considerably over the last 20 years because of its health benefits.

Research found that the cereal's soluble fiber content helps lower cholesterol levels. When these findings were published in the 1980s, an "oat bran craze" spread across the U.S. and Western Europe.

In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.

Oats are rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose. Oatmeal is rich in B vitamins, omega-3 fatty acids, folate, and potassium. Coarse or steel-cut oats contain more fiber than instant varieties.

Wheat germ

Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is a by-product of milling; when cereals are refined, the germ and bran are often milled out.

Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids. Wheat germ is also a good source of fiber.

Greens, fruits, and berries

Greens, fruits, and berries are easy to add to an existing diet:

Broccoli

Broccoli is rich in fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.

A single 100-gram serving of broccoli can provide you with over 150 percent of the recommended daily intake of vitamin C, which in large doses can potentially shorten the duration of the common cold.

Another ingredient, sulforphane, is also said to have anti-cancer and anti-inflammatory qualities.

However, overcooking broccoli can destroy many of its nutrients. Eating it raw, or lightly steamed is best.

Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes. They are involved in the aging process and some diseases. Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans.

Researchers at Florida State University said that apples are a "miracle fruit." In their study, the investigators found that older women who started a regime of eating apples daily experienced  a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent increase in good cholesterol (HDL) after just 6 months.

Kale

Kale is a very underrated leafy green. There are a lot of different nutrients contained within the leaves of kale.

Vitamin C is a nutrient of kale, and, according to the United States Department of Medicine (USDA), it contains a substantial amount of vitamin K, 817 micrograms or 778 percent of the recommended daily intake.

Kale can be cooked or steamed like cabbage, spinach, or asparagus. It can also be consumed in smoothies or juiced for a revitalizing nutrient kick.

Blueberries

Blueberries are rich in fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

According to a study carried out at Harvard Medical School, older adults who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared with other people of their age who do not.

Scientists at Texas Woman's University found that blueberries help in curbing obesity. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis).

Regular blueberry consumption can reduce the risk of hypertension (high blood pressure) by 10 percent, because of the berry's bioactive compounds, anthocyanins. Scientists from East Anglia University and Harvard University reported in the American Journal of Nutrition.

Avocados

Many people avoid avocados because of their high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight - this is a myth. Avocados are rich in healthy fats, as well as B vitamins, vitamin K, and vitamin E and have a very high fiber content. Studies have shown that regular avocado consumption lowers blood cholesterol levels.

Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension. Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.

Leafy green vegetables

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage, may significantly lower a person's risk of developing type 2 diabetes. Researchers at the University of Leicester said that the impact of dark green vegetables on human health should be investigated further after they gathered data from six studies. They reported their findings in the BMJ.

Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed, or very lightly boiled. It is a good source of vitamins A, B-6, C, E, and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

Sweet potatoes

Sweet potatoes are rich in dietary fiber, beta-carotene (vitamin A), potassium, vitamin C, and vitamin B-6.

The Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein, and complex carbohydrates were considered.

Fish, meat, and eggs

When looking for healthy protein, it is difficult to know which is the best source. Here are some of the best:

Oily fish

Salmon, eggs, chicken, and venison are all excellent sources of protein.

Examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around the gut.

Their lean fillets contain up to 30 percent oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

Oily fish provide benefits for patients with inflammatory conditions, such as arthritis. They are also rich in vitamins A and D.

Scientists at UCLA's Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.

Chicken

Chicken is a cheap and healthy meat. Free-range chicken provides an excellent source of protein.

As a white meat, chicken can be consumed much more freely than other red meats such as beef, which can have a more damaging long-term impact on overall health.

It is important to remember that the preparation and cooking of chicken has an impact on how healthy it is. This means deep-fried chicken should be limited or avoided. It's also important to remove the skin, as this part of the chicken contains high levels of fat.

Eggs

Eggs are another source of protein that can easily be incorporated into a balanced diet. Being very versatile, they can be added to many meals - not just breakfast.

They contain other vitamins, including vitamin B-2, also known as riboflavin, and vitamin B-12, both of which are important for energy and red blood cells. It is also a good source of the essential amino acid leucine, which is important for stimulating muscle protein synthesis.

The yolk of the egg contains the majority of the vitamins and minerals. It also contains the fat and cholesterol, however, research has shown that eggs do not increase the risk for heart disease. Consuming fat in moderate amounts is perfectly healthful.

Balance and moderation

Overall it is important for health to have a balanced diet and one that does not focus on one specific type of food.

It's also important to remember that a treat once in a while can be a part of a balanced diet, and one that is very healthful overall.

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12 foods to fight cancer:

One of the easiest things for a person touched by cancer to address is their diet. Our view is that a Rainbow Diet is the most helpful diet in fighting cancer. And here are 12 foods from it that can each play a role in fighting one or more steps in the multi-step cancer process (writes Chris Woollams).

Remember that ´good nourishment´ is a crucial weapon in the fight against cancer and any illness. Good cancer nutrition can be vital in increasing your personal odds of survival. A 2012 report by the American Cancer Society, covered in Cancer Watch our research centre, stated that there was ´overwhelming evidence´ that diet and exercise could increase survival and even prevent a cancer returning. CANCERactive has consistently maintained this stance since our launch in 2004.

Remember too that bioactive natural compounds are likely to do you a lot more good than synthetic pills! Many such compounds have strong and proven epigenetic benefits. 

So here are a few additions to your cancer diet, as a part of your own Integrated Cancer Treatment Programme.

1: Oily Fish
Fish oil will provide long chain omega-3, a powerful anti-inflammatory in the body that minimizes COX-2 and its abilities to drive localised negative hormones called eicosanoids which cause inflammation - driving cancer and metastases. Omega-3 has been shown to re-lengthen telomeres, which shorten when you have cancer putting the DNA structure at risk and reducing longevity. Fish oils also contain vitamin A, an important vitamin in the fight against cancer (herring, mackerel and salmon are top of the list). Fish oils have been linked to reduced levels of prostate, breast and colon cancer. Research shows they help prevent cachexia when having chemotherapy. You´ll also get a little vitamin D from them, another proven cancer-fighter. Omega 3 from fish is an important ingredient in your cancer diet. Please note that the omega 3 from flaxseed is short-chain, equally important but has different benefits (for example, it helps oxygenate the tissues and provides essential fibre).

2: Carotenoids - Carrots, peppers and greens
Along with apricots, red and yellow peppers, greens like kale and spinach and sweet potatoes, carrots provide anti-cancer carotenoids like beta-carotene, which converts to vitamin A, as and when required by the body. 1 cup of carrot juice, 2 sweet potatoes, 16 dried apricots and 4 cups of red cherries will each provide 25 mgs. Don´t eat them all at once - people have been known to turn a little orange! A great juice to make yourself involves greens, sweetened by carrots and apples (for quercitin) and beetroot (for anthocyanins) with a helping of calming raw ginger. A real cancer fighting drink! Carotenoids are also found in natural food sources such as chlorella. Raw carrots are also high in pectins - your helpful gut bacteria will love you for eating pectins and give you more in return. A red pepper is the top source of vitamin C in the UK - even better than oranges. 

3: Ginger
 Fresh, raw ginger has a number of very important benefits in cancer. It is a terrific anti-inflammatory agent in the body and reduces the effects of COX-2. This produces benefits throughout the body and especially in the gut, reducing rates of cancer spread. It also lowers blood sugar levels, and gingerols have been shown to have effects against prostate, breast, leukaemia and other cancer cells. Grate 5 gms or more of ginger each day into your juices. It is also full of helpful vitamins and minerals and is anti-parasitic.

4: Seeds

Seeds are full of good oils, whole vitamins in a natural form (like vitamin E) and fibre to strengthen your gut flora. People who consume the highest levels of natural fibre have higher immune systems. For example:

Sunflower SeedsHigh in zinc and natural vitamin E. Zinc helps vitamin C do its work and accelerates healing time. It is important to a healthy prostate. You need 15 to 25 mgs per day. Five tablespoons of sunflower seeds give you 10 mgs. Sunflower seeds will also provide a little selenium.

Pumpkin SeedsCan be mixed with the sunflower seeds in your morning muesli. 5 tablespoons will each provide 20 mgs of vitamin E, the ultimate cancer buster, which inhibits cancer cell growth and protects immune cells from free radicals. Vitamin E boosts your immune system´s fighting abilities. The target is 300-600 mgs and is difficult to achieve without supplements. 

Sesame Seeds

The unique lignans can reduce blood pressure and lipid levels. Research shows they can fight inflammation and also cancer! Gamma tocopherol vitamin E reduces inflammation around the body. Both sesame and flax lignans are converted to compounds that can arrest oestrogen cancers.

5: Nuts
Six cracked brazil nuts will give you your daily selenium; 100 to 200 mcgs is the goal. Selenium is a very potent anti-cancer agent. Eight slices of wholemeal bread, an organic egg, or a large chicken breast will also be enough.

(Tuna, onions, broccoli and tomatoes contain selenium too.)

Walnuts and almonds are a helpful additions to your diet because they contain good oils and high natural fibre. People who eat nuts every day live longer according to research in Cancer Watch. 

6: Mushrooms 
 There´s an enormous body of research evidence now that shows how ´medicinal´ mushrooms (Shiitake, Maiitake, cordyceps etc) boost the immune system and fight cancer.  Even the button mushroom has cancer fighting ingredients. We have a great review on medicinal mushrooms.

7: Tomatoes
Seven to ten helpings per week, especially cooked.

According to Harvard research 7-10 helpings a week cuts prostate symptoms by 40% and has an influence on many cancers e.g.: lung; colon; cervix; breast. Lycopene is the prime active ingredient, and 25 - 40 mgs the desired daily dose.

It is also found in strawberries, peppers, carrots and peaches, but one tin of tomato soup has 65 mgs alone. Lycopene helps reduce ´bad´ fat levels in the blood stream and is a strong antioxidant.

8: Green leafy vegetables
Along with avocado, beans, carrots, apricots, pumpkins, and egg yolk green vegetables will give you folic acid if your gut bacteria are strong.

This will help your DNA to replicate properly and protect it during radiotherapy.

400 micrograms is a recommended amount. Folate, biotin, choline and inositol, niacin and vitamin B12 are all B vitamins that help in the cancer fight. Niacin has been shown to kill cancer cells. Egg yolk, greens and whole grains are the best sources.

It doesn´t just stop there. Green vegetables and sprouting seeds are a source of sulforaphanes which have strong epigenetic (cancer correcting) benefits and have been shown to aid survival from colorectal cancer.

A diet rich in greens will help alkalyse your body. A slightly alkaline body is important as it improves the performance of your immune system and research shows it stops new metastases.

9: Broccoli

Like other green cruciferous vegetables (e.g. cabbage, kale, Brussels sprouts), broccoli contains fibre which helps eliminate toxins

Moreover, the fibre is rich in galactose, which binds to damaging agents in the intestine, and is one of the favourite foods of good, helpful gut bacteria (as are carrots, apples, chicory and onions).

Broccoli also contains indoles, and especially indole3carbinol which, along with its metabolite DIM, modifies and diminishes aggressive oestrogen action, can modify cellular oestrogen receptor sites, and aids in fighting oestrogen-driven cancers like some breast, prostate, brain and colorectal cancers.

I3C and DIM were also found to have action in non-oestrogen driven cancers as they can also affect the p27 cancer pathway.

10: Garlic It is a truly wonderful food. Active ingredients like allicin seem to act to stop the spread of cancer in a number of ways, for example by stopping blood supply formation for tumours.

Garlic also kills microbes and yeasts - after taking drugs and antibiotics the body is often susceptible to these. Garlic is also anti-inflamatory in the body. It has a number of active ingredients. It contains selenium, tryptophan and sulphur-based active agents that attack cancer cells.

Two or three raw cloves of garlic raw per day will ward off more than vampires.

11: Beetroot

And cherries, aubergines, plums, red grapes - indeed any purple coloured fruits and vegeatables. They contain anthocyanins (and sometimes also resveratrol). Anthocyanins have been shown to kill cancer cells; Resveratrrol has research supporting its role in fighting certain cancers like blood and brain cancers too. 

12: Pulses
Lentils, chickpeas, beans, peas, kidney beans and even soya beans are a great source of plant protein. Most importantly they release their carbohydrate slowly because of their high fibre content. They reduce blood glucose.

Pulses also contain isoflavones called phytoestrogens. People get confused about plant oestrogen. The cells of your body have oestrogen receptor sites. When one form of human oestrogen (oestradiol) binds to them, the result is havoc inside your cells. About 40 times less potent is human oestrogen oestrone and about 40 to 50 times less potent still are plant oestrogens. Now which would you rather have sitting on your receptors? Pulses also provide fibre like lignans that can help neutralise free-radicals in the gut and blood stream.

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Seven Foods that Fight Cancer Naturally

You know how important food is for maintaining your daily health. The vitamins and minerals found in food are crucial for the proper functioning of your body and every system it contains.

It has been proven time and again that what food you consume has a direct impact on your total body health. Adding the right fuel to other healthy lifestyle choices – such as regular exercise and plenty of water – will increase your chances of living longer and stronger years.

Your Food as Medicine

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.

In fact, there are cancer-fighting foods specifically.

You read that right. There are natural foods available in your local market that target and destroy cancer cells and cancer-causing cells.

Top 7 Cancer-Fighting Foods

• Raw Garlic
• Cruciferous Vegetables
• Green Tea
• Berries
• Leafy Greens
• Cooked Tomatoes
• Carrots
  

1. Raw Garlic: Along with the other relatives in the allium family – such as onions, leeks, and shallots – garlic contains powerful antioxidants like allicin, proven to remove free radicals from your body. It also boosts immunity, is nutrient dense, lowers blood pressure and cholesterol levels, improves brain function, and is a natural detoxifier. Chop or crush garlic, allow to rest, then use it raw or in your favorite recipes.
2. Broccoli: Known as a cruciferous vegetable – related to kale, cauliflower, and cabbage – broccoli is high in phytochemicals and the antioxidants glucoraphanin and indole-3-carbinol, which have been proven to reduce the risk of cervical, breast, gastric, and prostate cancers. Naturally anti-inflammatory, good for your bones and heart, and nutrient dense (without the calories), broccoli is a great addition to a healthy eating plan. Since phytochemicals are heat-sensitive enzymes, the benefits of broccoli are best raw or blanched.
3. Green Tea: The catechins found in green tea have made it a superstar in the cancer-fighting food research. They are believed to be more powerful than vitamin C in fighting free radical damage. In multiple lab studies, this delicious beverage has been shown to shrink existing tumors and inhibit the growth of cancer cells. Many experts suggest green tea daily as a natural cancer preventative. As an added benefit, it also reduces your risk of heart disease, lowers your LDL (bad) cholesterol while raising your HDL (good) cholesterol, and lowers your blood pressure.
4. Strawberries: Always delicious, there are now more reasons for you to eat these delicate fruits. Researchers found that strawberries slow down the growth of cancer cells, protect your body from heart disease, lower inflammation, prevent memory loss, and help you burn your body’s fat stores. Strawberries and other dark-colored berries – such as black raspberries, blueberries, boysenberries, and, goji berries – are packed with flavor so you won’t even notice how healthy they are.
5. Spinach: Though this leafy green is low in calories, it offers incredible health benefits with vitamins, minerals, and omega-3 fatty acids that your body needs to stay strong (just like Popeye). It contains bio-chemicals called flavonoids – at least thirteen discovered so far – that soak up damaging free radicals and flushes them out. Particularly rich in folate and fiber – two elements that doctors believe are essential to cancer prevention – make spinach one of our favorite cancer-fighting foods.
6. Tomatoes: It’s all about the lycopene – the antioxidant that causes the red color of tomatoes – a powerful antioxidant known for preventing the formation of certain cancers. They also lower your risk of heart disease and are naturally anti-inflammatory. The secret to getting the full benefits of tomatoes lies in the preparation. Lycopene is released when tomatoes are cooked. In fact, canned tomatoes have even higher concentrations of lycopene than fresh.
7. Carrots: This well-loved vegetable is a wonderful source of beta-carotene, an antioxidant that aids in preventing cell damage and may slow the growth of cancer cells. They contain falcarinol and falcarindiol – natural pesticides in the vegetable that scientists believe are the reason for their cancer-fighting abilities. Of course, they’re good for your vision, skin, and as a natural detoxifier as well.

There are many cancer-fighting foods that we’re going to explore in more detail but these seven foods are a great place to start.  Available year-round, inexpensive, and easy to find at your local store, these foods can help start you on the road to a better diet.  And remember… always buy organic!

Eating right doesn’t have to be horrible. You won’t regret taking this step in the right direction

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The 10-Step Program to Becoming a Better Employee

It is usually pretty easy to identify those behaviors that make you less than the model employee. But what about ways to make yourself more valuable? Compare your daily work habits to the following list to see what you are and aren’t doing to highlight your value to your employer and become a better employee.

1. The first, and most obvious, behavior is to not miss work. Situations arise that can make life temporarily more difficult but unless you meet an emergency that absolutely requires your time, make the effort to go to work. No employer wants a chronically absent employee who will undoubtedly be viewed as unreliable and unmotivated.

2. Use what you learn to push yourself forward. Take your insights and unique perspective of your company and use them to make suggestions for improvements. Use what you learn on your job to make your company better and make a positive difference in the way it functions.

3. Don’t take advantage of the privileges that your employer provides. Respect the property and perspectives of your employer and take care to use what your company provides responsibly. Don’t steal supplies, trash bathrooms and break rooms, damage property, or abuse Internet access.

4. Be considerate and complimentary to your co-workers. You spend more time with these people than nearly anyone else so there is little point in making that time more difficult to tolerate by being irritable or difficult. Be polite, compliment on a job well done, and be appreciative of any help you receive from your co-workers.

5. Be active in the events your employer chooses to participate in within your community. It not only shows your employer that you appreciate their time and money in providing a service, but helps you to better know your co-workers and management big-wigs.

6. Keep your workspace as organized and accessible as possible. The cleanliness and organization of your work area represents you well, shows that you value your company enough to put forth a good image, and prevents any confusion should anyone have to fill in for you for any reason.

7. Stay up-to-date with emails and policy changes that can affect the operation and procedures of your organization.

8. Stay relevant by keeping up with current industry trends, research, and tools that can help you perform your job better or otherwise improve the operation of your company. Stay informed.

9. Don’t just participate in employer-sponsored activities, but volunteer in your community during your own time. Use your skills and pursue your passions outside of the office t0 gain new skills and experiences that may not be available at work.

10. Be you. Granting your company allows it, tastefully personalize your desk and communications to show that you are more than just a cubicle-dwelling automaton. Expressing who you are helps to shape how your employer perceives you and values your contribution to corporate culture

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8 Scientifically-Backed Ways to Feel Happier Right Now

Lindsey lohan

osama lindsey

The key to happiness is obviously a whole lot more complicated than simple addition (x+y=joy). But maybe a “happiness equation” isn’t such a far-fetched idea: In fact, researchers at the University College London have developed a formula to accurately forecast the happiness of more than 18,000 people, Time.com reported.

A big part of the equation had to do with expectations: low enough so you aren’t disappointed, but high enough that you have something to look forward to.

While the formula is still too complicated for everyday application (you can see what it looks like here), plenty of other recent studies offer quick, simple strategies for improving your happiness, no math required.  We rounded up a few:

1. Log off Facebook (and phone a friend). More likes don’t necessary add up to more happiness, according to research from the University of Michigan. The more the study participants (82 young adults) used Facebook over a two-week period, the more their life satisfaction levels declined. In contrast, the researchers found that direct interactions with others—whether it be over the phone or face-to-face—actually helped people to feel better over time.

2. Focus on people, not things. For a Swedish study published last year inCyberpsychology, Behavior, and Social Networking, researchers found that “people words”—like the names of celebrities, family members or even just a personal pronoun (you, me, us, or them)—were more likely to appear in daily publications alongside the word “happiness.” Articles with words like “iPhone,” “millions,” and “Google” almost never had the word “happiness” in them.

3. Go outside. A pilot study from the United Arab Emirates last year identified a link between time spent outside and improved mood. The study’s co-author, Dr. Fatme Al Anouti, an assistant professor at Zayed University’s college of sustainability sciences and humanities, suggested that this could be because of the body’s increased production of vitamin D in response to sun exposure, The Huffington Post reported.

4. Think happy thoughts. There might be some truth to the old “fake it ‘til you make it” advice. A Journal of Positive Psychology study published last year showed that when two sets of participants listened to “happy” music, the people who actively tried to feel happier reported a better mood afterwards.

5. Play Cupid. Think two of your friends would make a great match? Set ‘em up—for their happiness and yours. A study published in Social Psychological and Personality Sciencesuggests that matching others based on how well you think they will get along boosts happiness and is more rewarding than deciding who wouldn’t get along. The researchers also found that the more unlikely the match, the more satisfying the set-up.

6. Get some sleep. According to a report published by the American Psychological Association many people have built up a so-called “sleep debt” from long periods of inadequate shut-eye. And depriving yourself of z’s is linked to problems with both mood and relationships. The remedy? The APA suggests a catch-up period where you aim to get an extra 60-90 minutes of sleep per to cut down on “sleep debt.” (And the sleep/mood connection works both ways: One study found being happy can help you get a good night’s sleep.)

7. Give back socially. Giving back pretty much always feels good, but adding in a social component makes it even more of a mood booster. One study suggests that donors feel happiest when they give charity directly to someone they know or in a way that bolsters a social connection rather than just making an anonymous donation to their cause of choice.  Research has also linked volunteering with increased life satisfaction and decreased levels of depression.

8. Skip the fast food. A study published in Social Psychological and Personality Sciencesuggested a possible link between repeated exposure to fast food restaurants and an inability to savor pleasurable experiences. “We think about fast food as saving us time and freeing us up to do the things that we want to do,” study co-author Sanford DeVoe, an associate professor of organizational behavior and human resource management at the University of Toronto’s Rotman School of Management, said in a statement. “But because it instigates this sense of impatience, there are a whole set of activities where it becomes a barrier to our enjoyment of them.”

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