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6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN
1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fattyfish. Fatty fish likesalmon,tuna,trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re notabigfanoffish,askyourdoctorabouttaking an omega-3 supplement.
3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These itemscontainacompoundcalleddiallyl disulfide that may help with a number of diseases—including arthritis. 4. Tart cherries. Some people with arthritis havefoundrelieffromproductsmadefromtart cherries. The ingredient in cherries that helps with jointsymptoms isthesameonethatgives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a
spice. Turmeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than65to85milligrams,because inlargedoses vitaminCcan increasetheriskofkidneystones.
DO WHAT ’S GOOD FOR THE HEART TIPS FOR HEART HEALTH 1. Aim for lucky number seven. Young and middle-aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who slept 9 hours or more. 2.Keepthepressureoff. Getyourbloodpressurecheckedevery3-5years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3.Movemore. Tokeep itsimple,youcanaim for30minutesaday,5days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats,whicharemainly found inmeatand full-fatdairyproducts. Choose leaner cuts and reduced-fat options.
5.Findout ifyouhavediabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. E-cigarettes don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine. 8. Clean up. Your heart works best when it runs on clean fuel. That means lotsofwhole,plant-based foods (like fruits,vegetables,nuts,and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
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