1) Salmon. Fatty fish may not sound healthy, but study after study confirms that consumption of salmon lowers the risk of death from heart disease. It is indeed the fat, in particular, the omega-3 fatty acids -- that help the heart by preventing sudden and fatal disturbances in heart rhythm. Fresh fish does taste better, but canned salmon is also high in omega-3 fatty acids.
2) Nuts. Make the perfect healthy snack! Almonds, peanuts, walnuts and hazelnuts are bite-size powerhouses of health-promoting substances that help prevent heart disease and cancer. High in monounsaturated fat, vitamin E, magnesium and fiber, a small, one-to two-ounce serving is all that is needed to provide health benefits. And because they have a high fat content, a small amount is surprisingly filling.
3) Beans. Yes, they are starchy, but they are also a great source of protein, fiber, folic acid, zinc, magnesium and potassium. Chickpeas are the best! Drained and rinsed, canned beans are a great, inexpensive and convenient protein source. Mix them with salads or soups.
4) Oranges. These and other citrus fruits are loaded with cancer-battling bioflavonoids and immune system-boosting vitamin C. Go for the fruit, not the sugar loaded fruit juice.
5)Spinach. This dark, leafy green vegetable is packed with vitamin C, beta carotene, vitamin A, fiber, and some calcium and iron too. These nutrients and potent antioxidants fight cancer and boost immunity, not to mention that it is a low-calorie food. Also try Swiss Chard, and Kale.
6) Sweet Potatoes. Too bad many eat them only on Thanksgiving. Sweet potatoes are among the most nutritious of vegetables since they are packed with more disease-fighting beta carotene, fiber and other antioxidants. They are starchy, however, so use them in place of white potatoes, rice or other carbs.
7) Berries. These colorful fruits contain chemicals that act as antioxidants, believed by scientists to protect the body from the stresses of age, and may reduce risk of cancer. Seek out whatever is in season, or in the frozen section, pick up blueberries, strawberries, cranberries and blackberries. Top cereal, yogurt or just eat plain as a healthy snack!
8) Oatmeal. You've certainly heard this before. It's the soluble fiber in oatmeal, oat bran or other whole grains that has been shown to reduce cholesterol and risk of heart disease. However, there are other high-fiber cereals that will do just fine like; Shredded Wheat, and All Bran.
9) Tomatoes. You say "tomato;" I say "lycopene." This is the one vegetable where fresh is not as advantageous, because the powerful antioxidants are more concentrated in cooked varieties. Keep canned tomatoes on hand to throw in with other vegetables or pair up with fish, chicken, pork or beef.
10) Low-fat Milk or Yogurt. These dairy products are not that high in calories for the amount of calcium, protein and vitamins A and D that they contain. If you aren't a milk drinker, eat yogurt or low-fat cheese, or at least take calcium supplements. Goat's milk cheese is easier to digest (for those Lactose Intolerant)and contains all the same nutrients, but comes at a higher calorie cost. Consume appropriately.
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