Good Things To Eat

FOODSTUFF
1. Veggies -especially but with some exceptions, the "above ground" type or portion.
To absorb their carotenoids you'll need some oil with the veggie.
HOW MUCH
Any amount; dark colored ones are best. Fresh & little processed [steamed] is preferred. Go easy on the rapidly absorbed starchy carbs from potatoes.
WHY?
The colored ones have many types of carotenoid [like vitamin A] & flavonoids [phytochemicals] that prevent all kinds of unhappy events (cancer, heart & vascular trouble, strokes, etc). Especially the "above-ground" portions of veggies has fiber, slow-release energy and no fat. Cabbage, broccoli & Brussels sprouts are anti-cancer. Garlic is probably heart-healthy."All the way with 5 to 10 a day" --fruits and veggies that is.

FOODSTUF
2. Whole-grains & whole (brown) rice
The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycemic Index". This is not good for heart disease and diabetes.
HOW MUCH?
Reasonable amouts - if tolerated.
WHY?
Basic food; contains many good components like fiber, minerals and vitamins that are removed in refining. Bran & germ are very high in B vitamins, minerals & betaine. Cheap.The Harvard "Nurses Study" found a reduction of over 30% in heart disease (CHD) for those eating 2½ servings per day of whole grain or rice products versus the group having them once a week (the US average being a ½ serving per day).

FOODSTUFF
3. Beans, soy and lentils (legumes)
HOW MUCH?
Reasonable amounts; combine with grains / again: if tolerated.
WHY?
Lower blood fats (triglycerides). High fiber, low fat. Combine with nuts & grains. Their protein may be good for the heart. Soy is good for health, heart & anti-cancer but there's discussion if its extracted protein and hormone like ingredients are healthy (veggie burgers, baby formula, sports-mixes]. Cheap.

FOODSTUFF
4. Fiber
Cereal bran & germ are amazing sources of betaine & choline.
HOW MUCH?
About 30 g/day, 2x the average US intake. 50g/day helps diabetes
WHY?
Often missing in processed foods. Aids elimination --reducing colon cancer risk by about 1/3rd. Helps cholesterol 'turn over' Found in whole grains (oat), fruits, beans, veggies. 2 tablespoons of crushed flax seed gets you most of your fiber and all your plant-based omega-3; it also lowers excess Lp(a) cholesterol and helps keeps you 'regular'.

FOODSTUFF
5. Fruits & berries
HOW MUCH?
Lots, within reason
WHY?
Same as veggies. Lots of vitamins and fiber and no fats. Their flavonoids strengthen blood vessels and are strong antioxidants.

FOODSTUFF
6. Eggs & Liver
HOW MUCH?
Regularly (if you like them; fresh)
WHY?
High in protein, B vitamins, lecithin and choline and low in fat. Proportionally raises good cholesterol more than bad [if you think that's important]. Avoid dried egg: it has oxidized cholesterol.

FOODSTUFF
7. Oils Canola
-rape seed is a uniquely cheap 10% source of omega-3 and otherwise much like olive. Flax oil has 5x that, but it must be used fresh and in tea spoon amounts.
HOW MUCH?
2 teaspoons of flax or fish oil, or 2 tblsp. canola or unhydrogenated soybean oil.
WHY?
The only 2 essential oils -"vitamin F"- are linoleic (n-6 or omega-6) and alpha-linolenic (n-3 or omega-3). These 2 polyunsaturates are the feed-stock for 3 classes of hormones, and for nerve, brain, skin and cell walls

FOODSTUFF
8. Lecithin(factory soy based granules)
HOW MUCH?
1-2 table spoons per day (also in liver, eggs, soy and beans)
WHY?
Emulsifies fat; improves types of blood fats. It is part of our nerves & brain; forms choline (makes neuro-transmitter) and betaine (lowers homocysteine). Health food store granules have nice fatty flavor. Refrigerate.

FOODSTUFF
9. Meats
HOW MUCH?
Not essential. Some factory animal farming is ecologically, morally and nutritionally iffy
WHY?
As fresh as possible. Aging, drying and over-frying damages or oxidizes fats and cholesterol. Such damaged fats make the basically good LDL go "bad", and are best limited. Aging softens muscle from beef. Other meats are almost never 'aged'. Fish evidently never is -because of its fast spoiling -smelly- omega-3 content!

FOODSTUFF
10. Water
HOW MUCH?
Lots -within reason
WHY?
Keeps things fluid & may cut bladder cancer by ½.