Good and bad food

Best foods
A healthy diet is one that helps maintain or improve health. It is important for lowering many chronic health risks, such as obesity, diabetes, hypertension, heart disease, and cancer. The following foods can help reduce these risks by 50%.
  • grapesreduce risk of cancer and heart disease
  • garlicreduces risk of infections, heart disease (including atherosclerosis, high cholesterol, and high blood pressure) and cancer
  • tomatoesreduce risk of cancer and heart disease
  • dark leafy greens (kale, spinach, collards, Swiss chard, Brussels sprouts, broccoli, parsley, mustard greens, bok choy)reduce risk of cancer, heart disease, diabetes, and arthritis
  • carrotsreduce risk of cancer, heart disease, and improve vision, especially at night
  • citrus fruits (oranges, grape fruits, tangerines, lemons) – reduce risk of cancer, heart disease, and flu
  • green teareduces risk of cancer and heart disease
  • fish (salmon, mackerel, sardines, herring)reduces risk of cancer and heart disease
  • turkeyreduces risk of cancer and heart disease
  • beansreduce risk of cancer, heart disease, diabetes, and calcium deficiency
  • oatmealreduce risk of heart disease, cancer, and diabetes
  • low fat yogourtreduces risk of heart disease, excellent source of calcium, iodine
  • honeyreduces risk of cancer, heart disease, and diabetes, improves immune system
  • seaweedreduces risk of heart disease, excellent source of iodine
  • bananasreduces risk of heart disease, ulcer, excellent source of potassium
Worst foods
An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular diseases, and cancer. These foods will increase risk of chronic diseases by 50%.
  • baconsalt, trans fat
  • potato chips, crackerssalt, trans fat
  • doughnuts, cookiessugar, trans fat
  • mayonnaisesalt, fat
  • butterfat
  • egg yolk- cholesterol
  • processed meat (ham, sausages, cured meat)salt, trans fat, preservatives
  • canned foodsalt/sugar, preservatives
  • fried foods (french fries, chicken wings)salt, trans fat
  • fast food (pizza, burgers, hot dogs)salt, trans fat
  • frozen mealssalt, trans fat, preservatives
The adverse effects of:
  • fat – hi cholesterol, increases risk of heart diseases, diabetes
  • salt – higher blood pressure, increases risk of heart diseases
  • sugar – increases risk of obese, diabetes and heart diseases
Foods to be cautious with:
  • nutspossible allergy
  • shellfishpossible allergy
  • soda pophi sugar
  • tunahi mercury content
  • ice creamhi sugar, possible teeth damage
  • cheesehi cholesterol