- Salmon. You should eat oily, fatty fish 3 times a week as it has many benefits. Salmon is high in healthy Omega 3 fats, protein and iron, and is also low in saturated fats. Omega 3 fatty acids reduce the risk of heart disease and silent inflammation. Eating Salmon also helps with weight loss. Wild Salmon is a better choice as it contains less mercury.
- Nuts. Eat a handful of raw, unsalted nuts a day. Nuts are high in protein and contain healthy fats which help lower cholesterol levels. Apart from promoting heart health, nuts also help reduce the risk of cancer and depression as they are rich in vitamins and minerals as well. Good nuts to have are almonds, walnuts and brazil nuts.
- Broccoli. Have broccoli regularly, as it contains a range of phytonutrients, calcium, potassium, folate, vitamins A, C and K, as well as antioxidants. Broccoli is also high in fiber. Due to its high content of nutrients, broccoli helps reduce the risk of diabetes, heart disease and some cancers. Overcooking however, destroys some of the beneficial compounds in broccoli.
- Berries. Eat frozen or fresh berries every day, at they are a powerful source of antioxidants, flavonoids and polyphenols, besides being low in calories and a source of fiber. Berries improve short term memory and lower the risk of developing neurodegenerative diseases such as Alzheimer’s. The best berries to have are blueberries, cranberries, acai berries and goji berries.
- Beans. Make sure that you have several servings of beans each week, and substitute this high protein food for some of you meat in recipes. Beans are also a good source of vitamins, antioxidants and soluble fiber and are an excellent low Glycemic load carbohydrate source, which is ideal for helping with weight loss. Good varieties of beans to have are red kidney beans, pinto beans, butter beans and cannellini beans.
- Sweet Potatoes. Substitute sweet potatoes for ordinary potatoes whenever you can. Sweet potatoes are lower in calories and Glycemic load, and high in beta-carotene and vitamins C and B6, which are powerful antioxidants and work in the body to eliminate free radicals associated with ageing and disease.
- Whole Grains. Switch from eating refined white flour to whole grain based products. Refined flour has all the fiber, bran and wheat germ removed, leaving only the starchy endosperm. Whole grains such as oats, brown rice and whole meal bread are a great source of fiber, protein and vitamins, and help prevent colon cancer, high cholesterol and constipation. Whole grains also have a lower Glycemic load, so will leave you feeling full for longer and keep you blood sugar levels stable.
- Yoghurt. Get into the habit of eating low fat yoghurt every day. Yoghurt is an excellent source of protein, calcium and lactobacillus. The live bacteria in yoghurt provide a host of health benefits, including boosting your immune system, improving your cholesterol profile and helping you live longer. The calcium in yoghurt helps protect against osteoporosis.
- Garlic.Start using garlic in your cooking, not only for flavor, but for its therapeutic benefits. Garlic contains a potent compound called allicin which helps lower blood pressure, insulin and triglyceride levels. Garlic is also a good source of vitamins C, B6, selenium and manganese. These compounds help protect your body from atherosclerosis, heart disease and potentially cancer as well. Use garlic chopped, crushed, roasted or toasted in a little olive oil to uplift an ordinary meal.
- Green Tea. Drink at least 2 cups of green tea a day. Green tea is a good source of l-theonine which lowers levels of cortisol, a stress hormone. Additionally, green tea contains high levels of antioxidants and helps protect against cancer and slows down the ageing process.
For a list of healthy foods, see http://www.secretsofhealthyeating.com/healthy-foods.html
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