Anti-Oxidants Reduce Heart Attack Risk by 20% in Women

Sample chart of foods and its ORAC (anti-oxidant) levels

A new study published October 2012 issue of the American Journal of Medicine shows that women who eat high anti-oxidant foods--mainly fruits and vegetables-- have a 20% reduction in risk for heart attacks.

The "magic number" in terms of fruit and vegetable servings is 7 servings per day.  This is roughly the equivalent of about 3 and 1/2 cups of fruits and vegetables daily.

Here are some general guidelines in choosing foods with high anti-oxidants:

• Choose a variety of fresh fruits and vegetables that contain different types of color pigments--such as deep reds and oranges (squash and red beans), to greens (green leafy vegetables), to blues (blueberry), to browns (cocoa or dark chocolate)
• Do not overcook foods.  Steaming has been shown to preserve anti-oxidants while boiling for a long time or frying can destroy anti-oxidants.  
• Adding herbs such as ginger, marjoram, curry, cumin and healthy oils such as extra virgin olive oil can increase anti-oxidant levels of foods.