A healthy that's so good

CHOOSE the tight present this Christmas. and you could change the future lot someone you care about. It might mean they will live a healthier of even a longer hie. And where could you find a gift as full of Christmas goodness as that? Look along the shelves of a good health food store and you afford. Take nut& for example. The simple fact is that people who regularly eat them live longer. Or consider seeds. The NHS recommends changing our diets to include pumpkin seeds because they are so high in unsaturated fats that they can help reduce cholesterol levels and light heart disease. We are not suggesting that one bag of walnuts or a handful of seeds is going to transform someone's health or lifestyle overnight. But it might be the star. If the person who received your gift not only loved the taste. but actually decided to make changes to their diet. the possibilities are, quite literally. fife-changing. And if the present is for someone who is already convened to a healthier way of Me, they will appreciate the care that went into it. ■ WALNUTS contain important levels of omega 3. vital for heart health. Brazils are the top food source of selenium which is antioxidant and anti-inflammatory. Cashews are rich in iron and zinc. Pecans are rich in sterols. Almonds have high levels of the antioxidant vitamin and are packed with fibre and rich in minerals. ■ A HANDFUL of pumpkin seeds will give you a fifth of your daily requirement for protein. over half your phosphorus and almost half of your copper and magnesium. Sesame seeds are mini-mineral stores containing high levels of copper, as well as manganese. magnesium. calcium and phosphorus. Sunflower seeds contain antioxidant vitamin E. OA PORTION of three or four dried apricots, figs or dates each count as one of your five-a-day. They are rich in fibre which can help to prevent heart disease, diabetes and some cancers. They also contain potassium which helps control blood pressure. ■ EATING whole grains can cut the risk of stroke, Man disease and type 2 diabetes. All ar• rich in fibre and minerals.