When most people hear the word “fat,” they think about its negative aspects: obesity, fattening food, high cholesterol and heart disease, among others. While it’s true that some types of fats and oils that are bad for our health, there are some we should actually go out of our way to incorporate into our daily diets. These healthy fats actually play an important role in overall health and well-being, because having enough of them can increase your energy, help you gain muscle weight and allow your body to perform key functions. They have these far-reaching effects because they impact the functioning of your cells, skin, brain, heart, nerves, lungs, eyes, digestion and organs. How’s that for motivation to pay close attention to the types of fats you put into your body?

There are actually four main types of dietary fats: saturated fats, polyunsaturated fats, monounsaturated fats and trans fats. Interestingly, all fats — regardless of the type — have nine calories per gram. There are other characteristics that differentiate them though. Here are some brief details about each and why you should either stay away from them or incorporate them into your diet:

Monounsaturated fats
Lets start out on a positive note and talk about monounsaturated fats, which can lower the risk of cardiovascular disease. These beneficial components are definitely on the list good fats you should include in your diet, especially if you replace saturated or trans fats with them. Monounsaturated oils are typically liquid at room temperature but begin to turn solid when refrigerated (olive, canola, peanut, sesame and sunflower oils are some examples). This type of fat is also found in foods like avocados, seeds, nuts and peanut butter.

Polyunsaturated fats
Polyunsaturated fats are the next category of fats that are actually good for you. They include the Omega-3 group of fatty acids you’ve probably heard about. These are considered “essential fatty acids” because it’s something your body can’t make and therefore must get through your diet. Polyunsaturated fats can be found mostly in sunflower seeds, fish, corn, soybean, walnuts, leafy greens and flaxseed oils.

Saturated fats
Saturated fats are typically associated with bad fats — and for good reason. Eating a lot of saturated fats can raise your LDL, or bad cholesterol level. It also raises your risk for coronary heart disease (CHD). So how much is too much? The American Heart Association recommends keeping your saturated fat intake at no more than seven percent of your total daily calories. And if you need any more encouragement to steer clear of saturated fats, they’ve also been linked to increased breast and prostate cancer risk. Major sources of saturated fats include red meat, vegetable oils that are solid at room temperature (palm, palm kernel and coconut oils, for example) and dairy products.

Trans fats
The granddaddy of all bad fats are trans fats. Unlike all the other dietary fats just mentioned, trans fats are not essential and therefore there is no reason for anyone to consume them. In fact, they actually raise levels of bad LDL cholesterol and lower levels of good HDL cholesterol. Sources of trans fats include margarine, candies, cookies, vegetable shortenings, fried foods and other processed foods made with partially hydrogenated vegetable oils.

Now that you know the difference between good fats and bad fats, you can make better choices in your diet. Better yet, you can make sure you’re actually eating more of the right kind of fats to keep your body functioning at it’s optimal level. Remember, though, moderation is key. Even the most healthful ingredients can be detrimental if consumed to excess.

Article by Jeff Masterson of Weight Gain Network; photo by Duygu Agar

Good nutrition plays a crucial role in cancer prevention. Though cancerous mesothelioma is not caused by bad nutrition, improving nutritional with a cancer diet rich in antioxidants can allow asbestosis mesothelioma patients to better fight the cancer, as well as ease symptoms and treat side effects.

Although a few other causes of malignant mesothelioma have been determined, the primary cause is exposure to asbestos. Asbestos is a naturally occurring mineral that was used in a number of military and industrial applications throughout the 20th century. Symptoms don’t usually become noticeable until as long as 50 years after primary exposure. Unfortunately, the cancer is typically diagnosed in later stages when treatment options are limited.

One of the most frequent side effects of mesothelioma and cancer treatment is nausea. There are a number of nutritional changes that can be made to help this problem. Dry foods such as crackers and toast can calm an upset stomach and bland foods help with nausea and acid reflux problems. Dark green leafy vegetables can also be beneficial when treating mesothelioma, because they’re rich with essential vitamins, minerals and other nutrients that help fight cancer. Dark leafy greens contain antioxidants and phytochemicals, which are powerful enzymes that help clean the body of cancer-causing agents (carcinogens) and block enzymes known to activate carcinogens.

Mesothelioma patients can also benefit from the cancer-fighting nutrients found in berries. Blueberries, blackberries, raspberries, cranberries, strawberries and loganberries are known to contain cancer-fighting phytonutrients, such as anthocyanins, ellagic acid, pterostilbene and resveratrol. In fact, extracts of six types of berries were tested in one laboratory study to determine whether they could prevent the growth and proliferation of different types of cancer cells. Each berry type was found to have unique phytonutrient combinations and extracts of all of them killed cancer cells.

Also, garlic produces a chemical called allicin which can be beneficial for mesothelioma patients. Garlic appears to have the greatest affect on stomach cancer and prostate cancer in men, but affects have been noted in all types of cancer and on different carcinogens.

Image via Wikipedia

Commercials for a famous tonic that addressed “iron-poor blood” started appearing in the mid-twentieth century. That tonic, Geritol, still exists today, which tells you that a lot of people must be having problems with anemia — a blood disorder attributed to the deficiency of iron, folic acid and vitamin B12.

No wonder people search out a tonic if they have anemia: The disease causes dizziness and fatigue, even during non-strenuous activities. Iron-deficient anemia is the most common type, and occurs when your body doesn’t have the required iron content to produce hemoglobin, the protein that carries oxygen to all parts of your body and provides energy for you to carry out your daily activities.

Iron is of two types: heme which is easily absorbed by the human body, and non-heme, which is not. While non-vegetarian foods like red meat and eggs are rich sources of the heme form, vegetarians have to augment their intake of iron from foods like beets (also known as beetroots), blackstrap molasses and green leafy vegetables. It’s important to also include foods rich in vitamin C, such as citrus fruits, because they help in the absorption of non-heme iron.

Here are two recipes — one vegetarian and the other non-vegetarian — for dishes that are rich in iron and can help keep anemia at bay:

Beetroot-Fruit Cocktail
Serves 2

• 1/2 small-sized beet
• 2 ripe pears
• 1 small lime
• ½ red bell pepper
• 1 handful of basil leaves

1. Wash the beet and the pears.
2. Peel them and then chop them into small pieces, and place them in a blender.
3. Squeeze the juice from the lime into the blender.
4. Wash, de-seed and chop the bell pepper, and place the pieces in the blender.
5. Wash and use a course chop on the basil leaves, and place them in the blender.
6. Run the blender until you get the consistency juice of juice you want. You can also use the same ingredients in a juicer.

The juice has to be consumed within an hour or so after preparation to ensure you get all the nutrients. It’s a good recipe for those prone to anemia because beet juice is rich in both iron and folic acid, and lime is rich in vitamin C, which is the catalyst that helps the body absorb iron from non-heme sources. There are some caveats about ingesting too much beet juice, though, so please read about that on our beet juice recipes page before you make this recipe.

Ham and Beans
Serves 6

• 3 lbs smoked ham
• 2 lbs dried Great Northern beans
• 2 dried peppers
• 2 onions
• 4 cloves of garlic
• 1 tsp black pepper
• ½ cup blackstrap molasses
• ½ cup brown sugar
• ½ cup mustard

1. Rinse and dry the beans.
2. Fill a Dutch oven with the amount of water indicated on the package directions for the beans, and then add the beans. Cover and cook at the temperature indicated in the directions.
3. Add the ham and remaining ingredients when the beans are cooked half-way, based on the time in the package directions.
4. Cook for the remaining indicated time.

This dish contains both red meat (ham) and blackstrap molasses, both of which are rich in iron and help enrich the hemoglobin content in your blood.

And here are some quick concoctions that can also help prevent anemia or address it if you already have it:

• Twice a day: eat a ripe banana dipped in 1 tbs. honey.
• Once a day: drink a mixture of beet juice, apple juice and one tbs. honey.
• Once a day: drink a mixture of apple juice and tomato juice.
• Soak currants overnight, de-seed and eat in the morning.

This article is contributed by Sarah Scrafford, who regularly writes on the topic of Care Plans.

You might also be interested in these other healthy recipes:

• Asparagus Recipes
• Beet Juicing Recipes
• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Garlic Recipes with Antiviral Power
• Pasta Recipes to Boost Your Immune System
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision

Image via Wikipedia

Blueberries are a good source of fiber and vitamin C, but this little blue fruit’s main claim to fame is its antioxidant activity. Why is this important? Because antioxidants neutralize free radicals — those unstable oxygen molecules that attack your body and place you at risk for cancer, heart disease and premature aging. Blueberries are actually ranked No. 1 among common fruits and vegetables in antioxidant power. Acai and Goji berries are the only other fruits that rank higher, but they’re more exotic — and more expensive.

Try these quick and easy blueberry dessert recipes. They’re great ways to get your antioxidants.

Blueberry Crumble
Makes 4 to 6 servings

• 4 cups fresh blueberries
• 1 cup firmly packed brown sugar
• 3/4 cup flour (preferably whole wheat, or try one of the gluten-free varieties)
• 3/4 cup uncooked oats
• 1/2 cup butter, melted

1. Spread blueberries in a 2-quart baking dish.
2. Combine the remaining ingredients and sprinkle over blueberries.
3. Bake for 45 minutes at 350 degrees.

Berry Treasure
Makes 4 servings

• 1 cup fresh blueberries
• 1 (6 oz.) can frozen grape juice concentrate, undiluted
• 1-1/2 cups water
• 1/4 cup quick-cooking tapioca
• 1 tsp. lemon juice

1. Combine grape juice concentrate, water and tapioca in a saucepan and let them stand in for 5 minutes.
2. Bring the mixture to a boil over medium heat.
3. Simmer slowly, stirring often, until tapioca is clear and juice is thickened.
4. Remove from heat; add lemon juice and stir. Incorporate the blueberries once the mixture has cooled a little.

You can also add other fruit, such as bananas and raspberries, which can either be stirred in or layered.

Photo by Chrissi Nerantzi

You might also be interested in these other healthy recipes:

• Asparagus Recipes
• Beet Juice Recipes
• Broccoli Recipes
• Garlic Recipes with Antiviral Power
• Pasta Recipes to Boost Your Immune System
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay

Garlic has a long history that dates back to as early as 5,000 years ago: Ancient Greeks and Egyptians used it for heart problems and headache; the Chinese used it for a variety of common ailments and to boost immunity. And modern scientific research confirms its curative powers. National Cancer Institute studies indicate that a diet rich in garlic may reduce risk of colorectal, stomach and prostate cancer by as much as half. Research also shows that garlic has antiviral properties that protect against infection and inflammation, may destroy certain flu viruses, and help to kill intestinal parasites.

How can one small bulb do so much? That’s because it’s packed with nutrients, including vitamin A and vitamin C; phosphorus, potassium, selenium and zinc; and amino acids. It also contains the sulfur compound allicin, a strong antibiotic.

Any garlic is good for you but raw garlic is slightly more effective when it comes to health benefits. The following easy-to-prepare salad dressing is a tasty way to get your daily dose:

Parmesan-Garlic Salad Dressing
Serves 1-4 people

4 T. olive oil
2 T. grated Parmesan cheese
1 T. lime juice
2 garlic cloves, minced

Mix ingredients together and toss over a salad.

If you like things a little hotter, try this fresh salsa recipe:

Jalapeno Garlic Salsa
Serves 2-4 people

3 jalapeno peppers
4 garlic cloves, peeled
1 can stewed tomatoes
1 tsp. lime juice
1/4 cup cilantro leaves
1/2 tsp. cumin powder
Salt, to taste

Remove stems and seeds from peppers. Chop all the ingredients by hand or in a food processor. Serve with tortilla chips or over chicken.

And here’s a classic with taste that’s out of this world:

Yummy Roasted Garlic

1. Preheat oven to 400 degrees F.
2. Peel away the outer layers of the skin, leaving the clove skins intact. Cut off 1/4 to a 1/2 inch of the top of the cloves with a knife.
3. Place the garlic heads in a regular baking pan or muffin pan, cur side facing up. Drizzle a couple teaspoons of olive oil over each head, “massaging” them with your fingers to make sure each garlic head is well coated. Cover with aluminum foil and bake at 400 degrees F for 30-35 minutes, or until the cloves feel soft if you push on them gently.
4. Let the garlic cool so you can touch it. Use a knife to cut the skin slightly around each clove, and then pull or squeeze the roasted garlic cloves out of the skins.

You can eat the roasted garlic as is or mash it with a fork to use in recipes. It also can be spread over warm French bread, mixed with sour cream for a baked potato topping , or mixed in with Parmesan and pasta.

These recipes taste great but if garlic bothers you, try a nutritional supplement instead. Research has shown that supplements are as effective as fresh.

Photo by Alessandro Paiva

You might also be interested in these other recipes:

• Beet Juice Recipes
• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
• Pasta Recipes to Boost Your Immune System
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay