Foods to Power Up Your Diet

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Foods to Power Up Your Diet

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Foods to Power Up Your Diet

ORANGES One of the few fruits in season this time of year, oranges deliver that sweet taste you crave for just 65 calories apiece. In addition, oranges contain a type of fiber called pectin that not only keeps you full, but also controls cholesterol. "Plus, it takes a while to peel and eat one, so it helps increase satisfaction and control appetite," says Moores. A good choice: California navel oranges, which are at their peak in January and February.

LEAN PORK Adults who have a high-protein meal burn twice as many calories afterward as those who eat a high-carb one, according to a study at Arizona State University in Mesa. With just 122 calories per 3 ounces, pork tenderloin is one of the leanest sources of protein, supplying as much as prime rib for one- third to one-eighth of the fat. The same size serving of pork top loin has 147 calories and 5 grams of fat.

Fight inflammation

"Most heart attacks happen when plaque that has built up in the artery bursts, forming a blood clot that blocks blood flow. Researchers now believe inflammatory compounds trigger plaque eruption," says Stein. In fact, a recent study at Brigham and Women's Hospital in Boston found that high levels of C-reactive protein (or CRP, a measure of inflammation) is a more reliable predictor of heart trouble than high cholesterol. To fight inflammation, rely on the following foods.

SALMON This fish is one of the best sources of omega-3 fatty acids, which ease inflammation, boasting three to six times the amount found in other popular seafood, like shrimp, flounder, and mahimahi. If salmon's flavor is a little too fishy for you, Gutterson suggests mellowing it by poaching fillets in white wine, chicken or vegetable stock, lemon zest, and dill or fennel.

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