Think D-fense. Unless you bask in the midday sup up to a half hour several days a week or gulp 10 glasses of milk each day, aim for 800to 1,000 international units (IUs) of vitamin D3 (more than the usually suggested 200 to 600 IUs). Deficiency is linked to osteoporosis and possibly heart disease and cancers of the breast, colon and prostate.

Bone up. To help prevent osteoporosis, women need 1,000 milligrams (mg) of calcium per day-1,200 mg after menopause. Best sources are dairy products, like milk and yogurt, or supplements. Men need calcium too, but no more than 1,000 mg/day. Early studies suggest a possible link between too much calcium and prostate cancer.

Consider magnesium. Regular headaches, muscle aches and constipation may call for magnesium to combat the deficiency studies show most people have.

Limit your alcohol intake
Red and white wine is beneficial for heart health, but too much alcohol, especially in the form of binge drinking, can lead to trouble that promotes heart disease. Calorie-laden beer can contribute to heart disease because too many calories increase the body mass index. It would be best to limit your alcohol consumption in your anti-heart disease diet to a moderate intake of red or white wine to reduce your risk of heart disease.

Avoid pre-packaged, processed foods
Processed foods contain chemicals that can cause inflammation in the lining of the blood vessels, leading to heart disease. An anti-heart disease diet should include a variety of fresh fruits and vegetables that are rich in anti-oxidants.

Avoid MSG
You will find MSG in many foods, especially packaged goods, and studies show that MSG contributes to obesity. MSG crosses the blood-brain barrier, sending signals to the brain that destroy blood cells. The result is improper distribution of fat that settles in the abdomen, contributing to heart disease. Eliminating MSG is a serious consideration as a weapon against heart disease.

Eat several servings of fish a week
Omega-3 fatty acids are essential for avoiding heart disease and heart attacks. A balance of Omega-3, -6 and -9 fatty acids is a powerful combination for reducing heart disease. Typically, we eat too much meat, which contain omega-6 fatty acids and upset the balance. Walnuts, soybeans and tofu are rich sources of omega-3 fatty acids, and should be an integral part of a anti-heart disease diet, as well as salmon, tuna, sardines, and mackerel. Try to eat several serving of fish per week.

Eat plenty of grapes
Grapes stand out as a dietary addition to avoid heart disease. Researchers have recently discovered that grapes are even more powerful than previously believed to mediate inflammation in the body. They studied rats that were given diets high in salt and found that grapes were so powerful that they reduced the impact of salt on high blood pressure.

Other health benefits of pineapple:

• It is regulates the gland and found to be helpful in cases of goiter(enlargement of the thyroid gland).
• Dyspepsia (chronic digestive disturbance).
• Bronchitis (inflammation of the bronchial tubes.)
• Catarrh (secretions from mucous membranes).
• High Blood pressure.
• Arthritis (diseases of the joints)
• Fresh pineapple juice is also used in removing intestinal worms.
• Fresh pineapple juice has been used to combat diptheria and other infections of the throat or other parts of the body.
• Prevents nausea (includes morning sickness and motion sickness), Take 230 cc. of pineapple juice or papaya juice.
• Constipation

Additionally, whole wheat bread contains phenolic acids, lignans, phytoestrogens and certain phytochemicals. All these elements help lower the risk of cancer, heart disease and diabetes.

Fiber is usually the focus of whole wheat bread. It reduces health risks like constipation, hemorrhoids and colon cancers among others. Fiber has also been proven to be effective in lowering the risk of diabetes. Fiber is also known to reduce LDL cholesterol, or bad cholesterol. When this cholesterol is reduced the risk of heart disease is also reduced.