Top 7 Disease-Preventing Foods

By Grace O

Disease-preventing FoodTrients focus on foods that can help reduce the risk of, or even help navigate chronic conditions such as cardiovascular disease, diabetes and certain cancers. What you eat makes a difference, so here are some disease-preventing “superfoods” and the nutrients they provide that can fit into any diet which is proven to reduce chronic disease risk.

• Black tea: improves circulation, may help to lower triglycerides and bad cholesterol, and may even keep cancer cells from rapidly multiplying (in some studies).
• Brown, red or black rice: great high-fiber rice varieties have cholesterol-lowering plant compounds to keep your digestive tract moving smoothly. Rice contains unique antioxidants (especially in the colored types – red, black and purple) that support health and calm chronic inflammation.
• Legumes (e.g., beans, peas and lentils): great sources of plant-based, high-fiber protein that can improve blood sugar levels and decrease the risk of chronic diseases such as diabetes, cardiovascular disease and some cancers.
• Leafy greens (e.g., collard greens, kale, Swiss chard): contain fiber and antioxidants to decrease inflammation and risk of chronic disease. They are also rich in unique plant compounds that are proven to support age-related eye problems.
• Olives and extra virgin olive oil: an excellent source of vitamin E and antioxidants to protect against cancer-causing free radicals. Olives also may help lower the risk of stroke and other heart-related diseases when consumed regularly.
• Salmon: this fatty cold-water fish is full of omega-3 fatty acids to support cognitive function and calm inflammation in the body. Eating fish two times per week is strongly correlated with heart health.
• Walnuts: are rich in phytonutrients (healthy plant compounds) that could help prevent chronic diseases such as cardiovascular disease and some cancers. Walnuts are very anti-inflammatory.

Baja Fish Taco Bowls

This salmon dish is a great way to use fresh herbs, which provide a multitude of nutrients, including detoxifying chlorophyll. The salmon has heart-healthy fats. Chimichurri is a traditional Argentinian sauce of fresh herbs, much like an Italian pesto, but without the cheese or nuts. Feel free to play around with the herbs you have on hand, but we find cilantro, basil and mint pair deliciously with baked salmon!

For the chimichurri sauce:

• 3 cloves garlic
• 1/4 red onion
• 2 Tbs. red wine vinegar
• 1 Tbs. fresh lemon juice
• 1/2 cup packed fresh cilantro leaves
• 1/2 cup packed fresh parsley leaves
• 1/2 cup packed fresh mint leaves
• 1/2 tsp. coriander seed
• 1/2 tsp. red chili flakes
• Salt and pepper, to taste
• 1/2 cup olive oil

For the salmon:

• 4 6-oz salmon fillets, skin on (thawed if using frozen)
• 1 Tbs. olive oil
• Pinch of salt and pepper 

Servings: 4

1. Add all chimichurri ingredients, except the olive oil, into a food processor, secure lid, and pulse until chopped. Turn off the processor, open the lid and scrape down the sides. Secure the lid, slowly streaming in the olive oil until smooth. You may have to stop and scrape down the sides. Pulse until ingredients are combined, but not entirely smooth (you want some texture).
2. Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and drizzle evenly with olive oil. Lay salmon skin-side down, sprinkle with salt and pepper to taste, and spoon 2 tablespoons of the chimichurri sauce over the top of each fillet. Bake for 8-10 minutes, or until opaque pink in the thickest part of the fillet.
3. Remove salmon from oven and serve hot with additional chimichurri sauce drizzled on the plate as desired. The remaining sauce from the food processor can be stored, sealed, in the fridge for 3-5 days.

– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at Foodtrients.com/recipes/disease-prevention.