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THE 30 HEALTHIEST FOODS TO EAT EVERY DAY: A HEALTHY FOOD …
From realsimple.com
Estimated Reading Time 6 mins
- Oatmeal. Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. Look for old-fashioned or steel-cut varieties.
- Avocado. You'll get nearly 20 percent of your daily dose of fiber in one 1/2 cup serving of avocado, plus cholesterol-lowering monounsaturated fats. Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds.
- Walnuts. Walnuts are a solid source of omega-3 fatty acids—the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
- Mushrooms. Meaty and filling, as a stand-in for beef, mushrooms can slash up to 400 calories from a meal. Try this: Sauté sliced mushrooms and shallots until tender.
- Greek Yogurt. Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick style of yogurt can contain eight grams more protein per serving than unstrained yogurt.
- Eggs. The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don't skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that's particularly important for pregnant women.
- Edamame. These young soybeans pack more fiber per serving than shredded-wheat cereal and are one of the few plant-based sources of complete protein, meaning they have all nine essential amino acids that our bodies can't produce on their own.
- Kiwi. Ounce for ounce, this fuzzy fruit contains more vitamin C than an orange and is a good source of potassium and fiber. Try this: Thinly slice, then drizzle with honey and sprinkle with toasted, unsweetened coconut.
- Sweet Potatoes. The darker the color, the richer these tubers are in the antioxidant beta-carotene. Try this: For a side dish, steam cut-up sweet potatoes and apples.
- Kale. The payoff from this leafy green: loads of calcium, vitamin C, beta-carotene, and a variety of other antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow the development of macular degeneration.
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