Halloween treats play tricks on waistlines and health, but don’t chuck any dark chocolate. Eating a little dark chocolate every day delivers cardiovascular and other health benefits. Look for a minimum of 60 percent cacao to maximize healthful flavonoids and fair trade for your conscience.
According to Mayo Clinic Women’s HealthSource, a recent study showed that 6 grams of dark chocolate a day lowered systolic and diastolic blood pressure by two points each. It appears to slightly lower unwanted cholesterol, too.
Other fab fall super-foods can bolster your immunity during flu season and beyond:
» Pumpkin: Don’t leave this health powerhouse on the porch. Grab a recipe off the Web and fill up on vitamin A. To help control blood sugar, sprinkle pumpkin with cinnamon. Roast pumpkin seeds for a tasty low-cal snack packed with magnesium.
» Flax oil: This alternative to fish oil cuts out the middleman by unleashing omega-3s from a plant source. It’s my favorite salad oil. Flax seeds are super-nutritious but must be ground to extract the nutrients. I use a small coffee grinder to prepare a fresh batch each week.
» Grape juice: Sure, red wine’s heart-healthy resveratrol and flavonoids justify daily toasts. But grape juice, especially from red and dark purple varieties, contains those same nutrients. University of Wisconsin researchers found that in just two weeks, two daily servings of Concord grape juice improved blood flow and reduced artery-damaging LDL oxidation in study participants with coronary artery disease. Other research suggests drinking grape juice daily lowers blood pressure and cholesterol levels. Select grape juice without sugar and high-fructose corn syrup.
» Beets: They’ve won new-found love from chefs; roast to add a festive touch and disease-fighting vitamins to salads and other dishes. Chop up and season their nutritious green parts too.
» Swiss chard: This leafy green tastes good steamed and drizzled with flax or olive oil.
» Broccoli: Besides essential vitamins and calcium, it contains a compound that helps protect lungs against oxidative damage and chronic disease. Steam or blanch instead of boil.
» Brussels sprouts: This cruciferous superhero delivers cancer-fighting phytochemicals, vitamins C and A, folate, and potassium. American Dietetic Association spokeswoman Lona Sandon says, “Look for small, compact, bright green sprouts for the best flavor” — then braise, steam or microwave.
» Nopales: “Cactus pads” are a low-calorie delicacy high in flavor and fiber, and with more calcium than cheese.
Back to that dark chocolate. Just one 30-calorie square a day provides those vaunted health benefits. Good news for the thrifty; bad news for those seeking an excuse to indulge by the bagful.
Share health or green ideas with Robin at [email protected].
