Almonds

Don't make the common mistake of avoiding nuts because they're too rich in fat and calories. That would be a particular shame where almonds are concerned; they're one of the most concentrated, easy-to-eat sources of energy and nutrients.

It's true that almonds, like other nuts, are no prize when it comes to calories and fat content. They contain 13 grams of fat per ounce. However, that fat is 87 percent monounsaturated fat, the kind that helps lower cholesterol and thus may protect you against heart disease. Studies have shown that people who add three ounces of almonds to their daily diet have an average 10 percent drop in cholesterol.

Almonds offer other heart-protecting substances as well. Almonds are high in vitamin E, which helps keep artery-clogging plaque at bay, thereby reducing your risk of high blood pressure, heart attacks, and stroke. If you eat just an ounce of almonds a day, you'll double the average vitamin E intake.

Two minerals found in almonds, copper and magnesium, appear to help regulate cholesterol. And magnesium may also help lower blood pressure and regulate heart rhythms.

Almonds are also an excellent source of calcium; they contain more of this mineral than any other nut, and are in fact one of the richest nonanimal sources of it. In addition to its well-known bone-strengthening benefits, calcium helps regulate heartbeat and normalize blood pressure.

A few almonds also provide a hefty shot of protein and other nutrients. Almonds are 20 percent protein-ounce for ounce, they offer a third more protein than eggs. An ounce of almonds contains about six grams of protein and the same amount of fiber; because fiber slows down the body's use of energy, almonds are a great source of slow-burning fuel (which explains why they're rarely absent from trail mix).

Almond oil is a wonderful skin soother.

Eat unblanched rather than blanched (skinless) almonds; they are higher in nutrients. Store almonds in the refrigerator if you plan to use them within a few weeks; for long-term storage, use the freezer.

Many people think that if certain foods are good, a lot is better.
This is not always the case, and high doses of certain food are actually toxic.

Read about the healthy food, research the vitamins and minerals and check with your health care provider if you are unsure about how much to eat and how much may be too much.

The best way to get the daily requirement of 13 essential vitamins is to eat a balanced diet that contains a variety of foods and take a "Standardized" (quality) multivitamin supplement.

Coenzyme Q10 is used by cells to produce energy needed for cell growth and maintenance. It is also used by the body as an antioxidant.

Policosanol Over 15 double-blind, placebo-controlled clinical trials have been published to date, documenting policosanol efficacy, safety, and tolerability. Policosanol has also been subject to several unpublished, open label studies. Clinical studies demonstrate that policosanol, in combination with a healthy diet and moderate exercise, is safe and beneficial for healthy adult men and women concerned about maintaining a normal range of existing cholesterol levels, and for whom their physician has determined that dietary supplementation rather than medical treatment is appropriate.