How do sardines provide an inexpensive way to help build bone health?

[World's Healthiest Foods]() Healthy Food Tip & Recipe May 25, 2017 The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Anyone from Mediterranean countries will expound the health benefits of extra virgin olive oil! [EVOO: what's new and beneficial]( Â Healthy Food Tip How do sardines provide an inexpensive way to help build bone health? People often don't think of sardines when considering increasing their fish intake as a health-promoting measure to improve bone health. But sardines are a relatively inexpensive and easily accessible source of nutrients, which are often difficult to find in many other foods. For example, they are a rich source of bone-building vitamin D, a nutrient not readily available in the diet and one that is most often associated with fortified dairy products. [Read More]( Healthy Breakfast Recipe from Day 3 of the WHFoods 7-Day Meal Plan Enjoy this recipe from Day 3 of our upcoming WHFoods 7-Day Meal Plan. We encourage you to sample the recipes that we have been (and will be) previewing over the next several weeks. They are packed with nutrition from the nutrient-rich foods found in each recipe. Each day we will share with you a special tip about the foods included in this week's recipe: Oats: A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD. Power Oatmeal with Blueberries The addition of pumpkin seeds and berries makes our version of the more traditional oatmeal breakfast a more nutritious and satisfying way to start the day and carry you through until lunch. Study after study has proven the beneficial effects of the special fiber found in oats, oat bran, and oatmeal, (beta glucan) on cholesterol levels. Individuals who consumed just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowered their total cholesterol by 8-23%! The wealth of health-protective nutrients in this breakfast include 246% Daily Value (DV) for manganese, 147% DV for molybdenum, 65% DV for magnesium, 60% DV for vitamin B1, 52% DV for vitamin B2, 51% DV for protein, 50% DV for niacin, 50% DV for zinc, 46% DV for fiber, and much more! Prep and Cook Time: 15 minutes Ingredients: - 1 cup water - pinch of salt - 1/2 cup Old Fashioned rolled oats - 1/4 tsp ground cinnamon - 2 TBS pumpkin seeds, chopped or ground - 1/2 cup blueberries, strawberries or raspberries (or a combination) - 1/2 cup almond milk - 3/4 cup plain yogurt Directions: - Bring the water and salt to a boil in a saucepan, then turn the heat to low and add the oats. - Cook for about 5 minutes, stirring regularly so that the oatmeal will not clump together. Add cinnamon and pumpkin seeds, stir, cover the pan and turn off heat. Let sit for 5 minutes. Serve with berries, almond milk, and yogurt. Serves 1 If you are using prepackaged Oats, it is best to follow the directions on the package. [WHFoods Book 2nd Edition] The World's Healthiest Foods, 2nd Edition is complete and ready to order with 2 free gifts valued at $51.95. All international orders (including Canada) must be placed through Amazon.com. From a happy book owner: Thank you for all the information you provide in your heavy and useful book, and on your website. The book is my food-Bible. - DO (from Sweden) [Read more about our book]( $39.95 [buy now]( visit our homepage at Newsletter circulation: over 120,000 Copyright © 2017 The George Mateljan Foundation, All Rights Reserved George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165 [Unsubscribe]( | [Change Subscriber Options](