8 Healthy Berries You Should Eat Every Day

Berries aren’t just delicious and colorful additions to yogurt, cereals and smoothies. Berries are among the healthiest foods on the planet. Here are eight (in no particular order) that are high in health benefits:

Blueberries

Blueberries

Wonderful in muffins or sprinkled on oatmeal, blueberries help lower LDL cholesterol (or “bad” cholesterol) and reduce the risk of heart disease as a rich source of antioxidant polyphenols called anthocyanins. Studies also show that blueberries may help slow cognitive decline.

1 cup of blueberries provides:

  • Calories: 84
  • Fiber: 3.6 grams
  • Vitamin C: 24% of RDI
  • Vitamin K: 36% of RDI
  • Manganese: 25% of RDI

Raspberries

Raspberries

Delicious in tarts and jam-filled cookies, raspberries help reduce oxidative stress as a good source of antioxidant polyphenols called ellagitannins, and black raspberries may be especially beneficial for heart health. Studies show that black raspberries help reduce the risk of heart disease by helping lower blood pressure and cholesterol levels.

1 cup of raspberries provides:

  • Calories: 64
  • Fiber: 8 grams
  • Vitamin C: 54% of RDI
  • Vitamin K: 12% of RDI
  • Manganese: 41% of RDI

Goji Berries

Goji Berries

Also known as wolfberries, goji berries help protect eye health as a source of Vitamin A and zeaxanthin, a carotenoid found in spinach, kale, romaine lettuce, peas and Brussels sprouts. Like other berries, goji berries also contain antioxidant polyphenols, and studies show that drinking goji berry juice for two weeks can promote weight loss by boosting metabolism.

1 ounce of dried goji berries provides:

  • Calories: 23
  • Fiber: 2.2 grams
  • Vitamin C: 9% of RDI
  • Vitamin A: 50% of RDI
  • Copper: 28% of RDI

Strawberries

Strawberries

Strawberries help reduce the risk of heart disease and help control blood sugar as an excellent source of Vitamin C. In one study involving over 200,000 people, researchers found that eating strawberries could reduce the risk of type 2 diabetes by as much as 18%. In separate studies involving over 93,000 women, researchers found that participants who ate more than three servings of strawberries and blueberries a week lowered their risk of heart attack by 30%.

1 cup of strawberries provides:

  • Calories: 49
  • Fiber: 3 grams
  • Vitamin C: 150% of RDI
  • Manganese: 29% of RDI

Bilberries

Bilberries

They may sound like a children’s TV show. (It’s the Bilberries!) Yet bilberries have powerful anti-inflammatory strength as near-black berries often confused with blueberries. In studies involving 110 women, eating bilberries for one month was shown to reduce inflammation. In addition, participants lost an average of 0.4 pounds and reduced waist size by an average of 0.5 inches. Other studies show bilberries may be effective at reducing LDL cholesterol and boosting HDL cholesterol (or “good” cholesterol).

3.5 ounces of bilberries provide:

  • Calories: 42
  • Fiber: 4.9 grams
  • Vitamin C: 24% of RDI

Açaí Berries

Acai Berries

As the fruit of the açaí palm (native to the Brazilian Amazon region), açaí berries help reduce blood sugar, insulin, oxidative stress and cholesterol levels as one of the best sources of antioxidant polyphenols. Typically consumed dried, freeze-dried or as a drink, açaí berries have also been shown to be a pain reliever. In studies involving people with osteoarthritis, results showed that drinking four ounces of açaí juice per day for 12 weeks significantly reduced pain and improved overall quality of life.

3.5 ounces of açaí berries provide:

  • Calories: 70
  • Fiber: 2 grams
  • Vitamin A: 15% of RDI

Cherries

Cherries

Cherries protect against stroke and heart disease as a rich source of anthocyanins—water-soluble food pigments that help prevent buildup of fatty plaques in your arteries that can lead to atherosclerosis. As one of nature’s few food sources of melatonin, cherries also help relieve insomnia and promote deeper, more restful sleep. While people tend to prefer the taste of sweet cherries, sour cherries have more vitamin C. Yet since sour cherries are mainly used for making pies, jams and jellies, most of the Vitamin C is unfortunately lost when sour cherries are heated.

1 cup of cherries (with pits) provides:

  • Calories: 87
  • Fiber: 3 grams
  • Vitamin C: 15% of RDI
  • Vitamin A: 2% of RDI
  • Calcium: 2% of RDI
  • Iron: 2% of RDI

Grapes

Grapes

Delicious fresh or as raisins, grapes (including the skin and seeds) help lower blood pressure, cholesterol and oxidative stress as an excellent source of antioxidant polyphenols. In observational studies, eating grapes or raisins three times per week was also shown to reduce the risk of type 2 diabetes by 12%. And in separate studies involving 25 women, drinking 12 ounces of grape juice daily for 12 weeks significantly improved memory.

1 cup of whole, raw grapes provides:

  • Calories: 104
  • Fiber: 1.4 grams
  • Vitamin C: 27% of the RDI
  • Vitamin K: 28% of the RDI

Whatever kind of berries you enjoy, just remember this rule of thumb: The fresher the berries, the higher the nutrient value tends to be, and the better the taste.


Read More about the causes, effects and solutions for oxidative stress and high blood pressure.

Wishing you good health through wise nutrition.
matt

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DISCOVER HOW YOU CAN STABILIZE YOUR BLOOD PRESSURE, LOWER BAD CHOLESTEROL WHILE MAINTAINING GOOD CHOLESTEROL AND BALANCING YOUR BLOOD-SUGAR LEVELS.

Hello. This is Dr. Ben, Chief Medical Advisor here at Optimal Health Products, pointing out something important that you may not realize about the toxins in your body.

Most people believe that having a healthy heart is either a matter of good genetics ("he’s just lucky") or a strict diet ("I just have to give up salt").

The truth is, genetics and food choices are NOT the root cause of your struggle to rid your body of the risk of heart disease and a potential heart attack or stroke, no matter how hard you try. Your high blood pressure, bad cholesterol and high blood sugar have little to do with bad genes or ANY of the most common things believed to cause heart disease.

Your struggle to protect and even heal your heart comes down to 3 little-known factors that your doctor might not even know about!

Shocking, right?

In the next few minutes, I'm going to show you how a weird herb has been shown to STOP these 3 little-known problems dead in their tracks so your blood pressure stabilizes, your cholesterol and blood-sugar levels improve and you get the heart-health results you want while no longer worrying about heart attack or stroke.

But before I do, however, it’s extremely important to understand the three critical things that must take place to STOP the potential of heart disease, including the possibility of a heart attack or stroke:

#1 - You Must Balance Your Blood-Sugar Levels.

Sugar is necessary for survival. Blood sugar (or, blood glucose) refers to sugar that’s introduced into the bloodstream to supply needed energy to all the cells in the body. Our bodies are made to regulate those levels, making sure they’re neither too high nor too low.

Unfortunately, sugar is made from the food we eat. Our digestive system breaks down carbs from food and sends them straight to our bloodstream as glucose, a simple sugar that converts to energy. However, glucose can only enter the cells via insulin.

Unbalanced insulin levels result in either type 1 diabetes (also known as insulin sensitivity, or too low levels) or type 2 diabetes (too high levels).

This means, the higher your insulin levels, the higher your chance of diabetic cardiomyopathy (DCM), a disease that literally damages the structure and function of your heart.

Insulin doesn’t care whether your blood sugar is at a healthy level. Its only concern is that you do not starve and have the ability to produce energy for your body to burn.

The big, ugly problem: Unless you do something to “short-circuit” this biological need to feed your cells, you’ll never have the heart health you want and deserve.

It begins with maintaining your insulin levels, because modern living—along with diets full of refined sugars and other challenges—have made it so most of us are nearly insulin-unbalanced all the time. This not only makes eating right nearly impossible, it also makes choosing when and how often to eat MUCH harder.

Think about the last time you were ravenously hungry? You began to feel weak and dizzy, right? You began to feel yourself shutting down—and that’s exactly what insulin issues can do.

#2 You Must Lower Your Bad Cholesterol While Maintaining Your Good Cholesterol.

Whether you’ve heard of “bad” cholesterol (LDL) or “good” cholesterol (HDL), I assure you. They’re having a MASSIVE effect on the health of your blood.

LDL cholesterol is considered bad because it creates plaque, a thick, hard deposit that can clog arteries, making them less flexible. (This is known as atherosclerosis.) Eventually, a clot can form, blocking a narrowed artery, often resulting in heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup and narrowed arteries reduce blood flow to the limbs (usually the legs). Either scenario often results in death or life-altering consequences.

HDL cholesterol is considered good because it aids in removing LDL cholesterol from the arteries. Scientists believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and safely back to the liver, where it’s broken down and passed from the body.

A healthy level of HDL cholesterol will protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.

#3 You Must Stabilize Your Blood Pressure.

Without properly balanced cholesterol and blood-sugar levels, your heart valves become restricted with plaque buildup, and that leads to a damaged and unhealthy heart. All this combined begins to affect other parts of your body and internal organs because they are starved of needed oxygen and blood that is pumped to them by your heart. After years of unhealthy eating, unbalanced cholesterol and blood-sugar levels all over the place, your overall heart health begins to deteriorate. In worse cases, not protecting your heart health can lead to major damage resulting in the need for heart surgery or a heart transplant. In the worst case, deteriorated hearth health can lead to death.

And it gets worse with each passing year, not only making it harder to avoid heart disease but actually causing you to GET A HEART ATTACK OR STROKEno matter how hard you try to avoid it.

The result?

Your stress levels increase. The number you see on the blood-pressure monitor goes up and perhaps worst of all, you begin to live your life in complete fear and feel like your heart is a bomb waiting to go off.

This vicious cycle not only accelerates with each passing year, it begins to compromise other parts of your health. Your sleep quality drops. Your stress begins to affect those around you. You stay away from strenuous activities including all exercise, and those things accelerate the cycle yet again.

Each time, the cycle speeds up, which is why heart disease is often so accelerated later in life.

This is pretty disheartening for anyone looking to maintain healthy blood levels and transform their heart health.

But what if there was a way that you could STOP these three factors?

What if you could balance your blood sugar, lower your bad cholesterol, maintain good cholesterol, naturally control your blood pressure and get rid of the fear of a heart attack or stroke?

If you could do that, you could essentially turn your heart into a well-run machine, 24 hours a day, 7 days a week.

Can you just imagine how much more safe you’d feel if these 3 hidden dangers of heart disease were no longer standing in the way of a healthy heart?

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StrictionBP uses a “magical” little extract called Ceylon Cinnamon from an amazing herb that grows selectively in Sri Lanka.

Randomized-controlled research published on type 2 diabetes demonstrated the significant effect Ceylon Cinnamon can have regarding blood-sugar levels.

These results were pooled together with results from a recent study and published in the U.S. National Library of Medicine.

The results demonstrated significant reduction of bad cholesterol and increase of good cholesterol, as well as an increase in quality of blood-sugar levels after only two weeks.

These results were not accomplished by every brand of the supplement, but rather only quality-sourced Ceylon Cinnamon.

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After 18 weeks, the randomized control trial continued to find statistically significant decreases in levels of blood sugar and corrected cholesterol.

The effects of Ceylon Cinnamon extract work 5 different ways:

  • First, a compound in the extract called cinnamaldehyde provides most of the health benefits of this amazing spice. It comes from the oily part of the cinnamon bark.
  • Second, it’s loaded with antioxidants such as polyphenols that protect the body from damage caused by free radicals. In a recent study of 26 different spices, cinnamon won by a landslide—even beating out “superfoods” like oregano and garlic!
  • Third, it provides anti-inflammatory protection by helping your body repair tissue damage and help fight infections, thereby lowering your risk of disease (including heart disease).
  • Fourth, it’s beneficial to blood markers and helps your good cholesterol remain stable while lowering your bad cholesterol—all things that can greatly reduce the possibility of heart disease and death.
  • Lastly, since insulin is one of the key hormones that must remain regulated to be healthy, Ceylon Cinnamon helps insulin do its job of transporting blood sugar from the bloodstream straight to the cells.

Now, think about these effects in light of the 3 factors we just discussed.

By naturally balancing your blood sugar, cholesterol levels and blood pressure, you’re unlikely to ever develop conditions like insulin resistance, diabetes and heart disease.

You optimize your heart health, protect it from heart disease and you can lose the fear of a catastrophic heart attack or stroke!

The net result?

Your heart health is achieved at the fastest possible rate.

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The good news…

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Once you have it in your hands, and once you experience the rare power of this wonder supplement to fight back against heart disease and give you the peace of mind you’ve always wanted, you'll be thankful you tried this. After all, this is so much easier and more affordable and less invasive than other solutions—especially expensive blood-pressure and cholesterol drugs, which often come with harmful side effects and make you feel ill and miserable.

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…and then, of course, be sure to write down your blood-pressure reading today, because you’ll absolutely want to document your dramatic before-and-after results.

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Dedicated to helping you achieve Optimal Health & Wellness!

Dr. Ben

Chief Medical Advisor
Optimal Health Products Inc.

References

1. Mayo Clinic staff; Diseases and Conditions, Type 1 diabetes, Definition; The Mayo Clinic; 2014: http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573

2. No authors listed; “What Is Diabetic Heart Disease?”; National Heart, Lung, and Blood Institute; 2011: https://www.nhlbi.nih.gov/health/health-topics/topics/dhd

3. No authors listed; “What Is Atherosclerosis?”; National Heart, Lung, and Blood Institute; 2015: http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis

4. No authors listed; “What Is Peripheral Artery Disease?”; National Heart, Lung, and Blood Institute; 2015: https://www.nhlbi.nih.gov/health/health-topics/topics/pad

5. Mayo Clinic staff; “HDL cholesterol: How to boost your ‘good’ cholesterol”; Mayo Clinic; 2012: http://www.mayoclinic.org/hdl-cholesterol/art-20046388

6. No authors listed; “Who Is at Risk for Heart Disease?”; National Heart, Lung, and Blood Institute; 2014: http://www.nhlbi.nih.gov/health/health-topics/topics/hdw/atrisk

7. Akilen, R., Tsiami, A., et al.; “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial”; Diabetic Medicine; 2010: http://www.ncbi.nlm.nih.gov/pubmed/20854384

8. Allen, R., Schwartzman, E., et al.; “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis”; The Annals of Family Medicine; 2013: http://www.ncbi.nlm.nih.gov/pubmed/24019277

9. Leech, J.; “10 Evidence-Based Health Benefits of Cinnamon”; Authority Nutrition; 2016: https://authoritynutrition.com/10-proven-benefits-of-cinnamon

10. No authors listed; “Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents”; Journal of Agricultural http://www.ncbi.nlm.nih.gov/pubmed/16190627

11. No authors listed; “Vitamins and Supplements Lifestyle Guide”; WebMD; 2014: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon

12. Azimi, P., Ghiasvand, R., et al.; “Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients”; The Review of Diabetic Studies; 2014: http://www.ncbi.nlm.nih.gov/pubmed/26177486

13. Plaisier, C., Cok, A., et al.; “Effects of cinnamaldehyde on the glucose transport activity of GLUT1”; Biochimie; 2011: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019305

14. No authors listed; “Side Effects of High Blood Pressure Medications”; WebMD; 2016: http://www.webmd.com/hypertension-high-blood-pressure/guide/side-effects-high-blood-pressure-medications

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