Help reduce your risk of death from heart disease

Some recent research published in the Journal of Nutrition found that the antioxidants in orange-colored produce could help reduce your risk of death from heart disease by 20%. Orange foods contain alpha-carotene and beta-carotene which are best absorbed in the body when you cook the vegetables a little bit.

The researchers found that carrots are the “primary dietary source” of alpha- and beta-carotene, but oranges, peppers, sweet potatoes, cantaloupe, mangoes, and winter squash (like butternut or spaghetti squash) are also great sources.

This post was originally published as Orange Veggies Cut Heart Disease Risk by Laurel on Health Food blog.

A recent study from the American Journal of Clinical Nutrition found that plant foods high in potassium help preserve muscle mass as people age. In the three-year study of about 400 volunteers ages 65 and over, researchers concluded that volunteers with potassium-rich diets had 3.6 more pounds of lean muscle mass than volunteers with 50% less potassium in their diets. The authors noted that most healthy men and women (65+) lose about 4.4 pounds of lean tissue every ten years.

So, what are the best plant-based food sources of potassium? Try swiss chard, spinach, broccoli, winter/summer squash, cantaloupe, papaya, eggplant, green beans, and asparagus.

This post was originally published as Potassium-Rich Foods Preserve Muscle Mass by Laurel on Health Food blog.