But still, it s wise to limit foods high in saturated fats, she noted. If a person doesn t want to give up butter, Bowman recommends giving up another saturated-fat food such as cheese. The important thing about antioxidants and phytochemicals is that they can actually help prevent chronic diseases like heart disease, diabetes and some types of cancer. Antioxidants protect cells from damage caused by oxidation, much as paint protects a car from rust. In relation to heart health, Bowman explained that when LDLs oxidize at the cellular level, they contribute to narrowing of the arteries.
Antioxidants prevent the LDLs from oxidizing.
However, a person doesn t have to eat just spinach, since most vegetables and fruits contain either vitamin C or beta carotene, while nuts, sunflower seeds and vegetable oils are rich in vitamin E. Experts recommend including one food source per day from each group. Soy foods such as tofu, soy milk, soy yogurt and soy nuts also accomplish this and help prevent heart disease. But to provide this benefit, Bowman reminds her clients, soy foods must replace some foods high in saturated fat. She will also teach a free class on the subject at the Fort Collins Senior Center on March 22. Dietitian Jenifer Bowman provided examples of some relatively easy changes that can help accomplish the goal.