Milk also has added vitamin D, which works with calcium to strengthen bones. Recent research also suggests that calcium may ward off colon cancer.
Cabbage, Broccoli, Cauliflower
Cabbage, broccoli, cauliflower, and brussels sprouts are loaded with two recently discovered cancer-fighting substances. These veggies also appear to lower stroke risk.
Omega-3 oils found in fish have been shown to fend off arterial blockages, open up constricted blood vessels, and reduce levels "bad" cholesterol. The best choices are oily fish like salmon, sardines, bluefin tuna, and mackerel.
Two new margarines, Benecal and Take Control, actually lower cholesterol. They contain substances derived from plants that prevent the body from absorbing as much cholesterol. Together, the two ingredients have been shown to reduce cholesterol levels by as much as 10%.
Fruits and vegetables contain nutrients that can fight cancer, clear out clogged arteries, and slow the aging process. Experts at the National Cancer Institute recommend large helpings of orange and dark green vegetables, which are richest in disease-fighting nutrients.
Eating 25 grams of soy protein a day has been shown to lower total cholesterol an average of 9%, according to the U.S. Department of Agriculture. Daily servings of soy may also help strengthen bone, ward off the side effects of menopause, and lower the odds of prostate cancer.
Fresh Herbs and Garlic
Some herbs and spices have their own medicinal properties. The superstar is garlic, which has been shown to detoxify potential cancer-causing chemicals and to slow the development of cancer cells, according to the American Institute for Cancer Research.
Carrots and Celery
Carrots and celery are low in calories, high in fiber, and loaded with healthful antioxidants. The fiber in all these vegetables helps keep cholesterol levels down and fills you up on fewer calories, which can help you keep off weight.
And half a cup of cooked pasta contains only 99 calories. It's the foundation of a high-fiber, low-calorie meal. Go easy on creamy sauces in favor of tomato sauce and you'll keep the fat grams down. Add at least one vegetable and you'll balance the carbos with fiber, which helps keep blood sugar from peaking.
Whole Grain Bread
Loaded with nutrients and fiber, whole grains have many of the same disease-fighting substances found in fruits and vegetables.
Even the most healthful salad can go wrong if it's smothered in a high-fat, high-calorie salad dressing. Instead, choose a vinaigrette dressing made with olive oil.
Blueberries and Grapes
All fruits are loaded with vitamins, but blueberries, strawberries, and red grapes offer antioxidants which may protect brain cells and thus improve memory.
Frozen Juice Bars
Cool and refreshing, frozen juice bars make a great low-calorie summer snack.
Drink at least six 12-ounce glasses of water a day, experts say. You can sweat as much as half a gallon an hour. People over 70 should drink eight glasses a day. The best gauge of hydration is urine color, which should be very pale yellow. If yours is darker than that, it's time to hydrate.