Sautéed eggplant with lemon olive oil

Pomodoro sauce

On whole wheat pasta

Fresh fruit salad

Heart healthy; reduces risk of heart diseases and cancer

Diet is plant-based, beans for protein and olive oil is the main fat

Extra virgin olive oil-made with the first press of olives and is low in acidity; riches flavor

Monounsaturated fat

Oleic acid may reduce risk of breast cancer

Oleuropein has antioxidant activity and immune enhancing properties.

Rich source of potassium and fiber

Contains chlorogenic acid (phenol) and nasumin (from purple peel that contains anthocyanin which is a free radicle scavenger.

Sulfur compounds prevent carcinogenesis

Crushing releases sulfur compounds. (crush and let stand for 10 minutes before cooking)

Eat 2 cloves a week

Contains lycopene

Better in cooked form

Acts as an antioxidant, Binds to ER and prevents breast cancer?

Lowers androgens and prevents prostate cancer.

Colorful –pigments

Antioxidants

Carotenoid: which give carrots, yams, cantaloupe, squash, and apricots

Phytochemicals: Green tea Members of the cabbage family that include bok

choy, collards, broccoli, brussels sprouts, kohlrabi, kale, mustard greens, turnip greens, and cauliflower)

The flavonoids in soybeans, chickpeas, and licorice may act a little bit like estrogen, a hormone that might affect the risk of breast cancer that depends on estrogen for its growth; Grapes (red wine)

Antioxidants are found in broccoli, brussels sprouts, cabbage, cauliflower, tomatoes, corn, carrots, mangos, sweet potatoes, soybeans, cantaloupe, oranges, spinach, nuts, lettuce, celery, liver, fish oil, seeds, grains, kale, beets, red peppers, potatoes, blueberries, strawberries, and black and green tea. As a rule, dark-colored fruits and vegetables have more antioxidants than other fruits and vegetables.

Anthocyanins, which give grapes, blueberries, cranberries, and raspberries their dark color, have been shown in the laboratory to have anti-inflammatory and anti-tumor properties.

Lycopene: Processed tomatoes have the highest amounts of lycopene, but watermelon, pink grapefruit, and fresh tomatoes are also good sources.

Sulfides, found in garlic and onions, may strengthen the immune system.

Garlic: Garlic is closely related to onions, leeks, shallots, scallions, and chives.

It is now known that the total amount of fat in the diet has very little effect on cardiovascular disease.

The type of fat one consumes is what really matters.

An individual can eat as much fat as needed, as long as he or she is consuming the good fat. What are good fats?

Monounsaturated fats (increase HDL): Olives; olive oil, canola oil, peanut oil; cashews, almonds, peanuts, and most other nuts; avocados

Polyunsaturated fats: Corn, soybean, safflower, and cottonseed oils; fish

Saturated fats (increase LDL): Whole milk, butter, cheese, and ice cream; red meat; chocolate; coconuts, coconut milk, and coconut oil

Transfats: Most margarines; vegetable shortening;

Partially hydrogenated vegetable oil; deep-fried chips;