Top 5 Healthiest Foods
Enjoying a diet of unprocessed, fresh foods is key to good health. There are so many delicious foods to choose from, but some carry a bigger nutritional punch than others. While sources vary on which foods are officially "the best," there are a few that most experts agree on.
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Heart-Healthy Oils
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Olive oil is good for your heart. The American Heart Association recommends that oils be used in moderation. When selecting them, pick varieties that are low in trans fats, cholesterol and saturated fats. Good choices include safflower oil, corn oil, canola oil, sunflower oil, sesame oil and soybean oil.
According to "Health" magazine, olive oil is one of the world's healthiest foods. It contains powerful antioxidants. It also protects your heart by lowering LDL cholesterol and raising HDL cholesterol. Enjoy it on whole grain bread, drizzle it on grilled fish or vegetables or saute your favorite vegetables or seafood in it.
Nuts
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Almonds are a good source of vitamin E. Nuts offer the best plant source for protein according to the Mayo Clinic. They also provide plenty of fiber and minerals. Almonds contain more calcium than any other nut. One serving of almonds contains half of the RDA for vitamin E.
Nuts can be enjoyed as a healthy snack and is great on the go. You can also toast your favorite nuts and add them to dishes, such as toasted almonds and sauteed green beans.
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Berries
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Blueberries are high in antioxidants. Berries, such as blueberries, are excellent sources of vitamin C, folate, phytonutrients and fiber. They are also extremely high in antioxidants. Blueberries and cranberries are especially rich in phytonutrients, which have been shown to prevent urinary tract infections.
Berries are wonderful as a fresh snack or as a breakfast treat. Mix them into your yogurt or toss in with cereal. They are even a treat in a green salad.
Green Vegetables
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Spinach and broccoli Green vegetables, like spinach and broccoli, are sources of calcium, potassium, folate and fiber. Like berries, green vegetables are also good sources of phytonutrients, as well as vitamins A and C. Some greens, such as spinach, are also strong antioxidants.
Green vegetables such as broccoli can be enjoyed raw as a snack. Spinach is perfect for a fresh salad. You can also enjoy your green vegetables in soups or stir-fries. Just don't over cook or you can lose vital nutrients.
Omega-3 Rich Fish
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Salmon is rich in omega-3 fatty acids. Fish rich in Omega-3 fatty acids are good for your heart. Examples include salmon, mackerel, sardines and oysters. Fish can be enjoyed many ways--grilled, baked or broiled. An adult serving is about 8 oz.
Salmon is rich in omega-3 fatty acids and also low in cholesterol. According to the American Heart Association, you should have two servings of fish a week.
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References
Resources
- Photo Credit fruits in basket image by .shock from Fotolia.com tomatoes and olive oil image by robert lerich from Fotolia.com bowl of almonds image by Steve Lovegrove from Fotolia.com garden black berries image by Maria Brzostowska from Fotolia.com lamb salad 1 image by Brett Mulcahy from Fotolia.com fresh salmon fillet image by Mat Hayward from Fotolia.com
