List of 10 Healthy Foods to Eat to Fight Cholesterol And Diseases
All fruits and vegetables are known healthy foods. But some are more powerful than others: they have the right proportions of vitamins, minerals, and nutrients the body needs. Here is a list of 10 superfoods that should be part of your diet.
Why it’s one of the healthiest fruits: it is, among the fruits, the richest source of pectin, a soluble fiber that has been shown to reduce blood pressure, cholesterol, the risk of colon and breast cancer.
How to enjoy: cut a few slices on your favorite sandwich or mix it in a salad of greens, roasted nuts, and vinaigrette. With so many varieties available, you will never get bored of finding new ways to incorporate it into your diet.
2- Alfalfa sprouts
Why they are good: one serving provides less than 10 calories, almost nothing! It contains phytochemicals called saponins, which protect us against cancer and help reduce cholesterol.
How to enjoy them: you can include them in salads, sandwiches or a veggie burger.
Why it’s healthy: with only half medium avocado, you will be rewarded with more than 4 grams of fiber and 15% of the recommended daily intake of folic acid. It is free of cholesterol and high in monounsaturated fats and potassium. It is also recommended for heart health.
How to enjoy it: you can use it as the basis condiment for sandwiches. Another option is to add a bit of your favorite sauce and use it to spread a chicken or grilled fish.
Why it is among the best: it is full of antioxidants and has been found to protect against cancer and cardiovascular diseases. Naturally full of fiber and vitamin C, beets is delicious and full of nutrients and can be added to any meal option.
How to enjoy it: raw and grated, it is ideal for salads. If you prefer it cooked, it can be mixed with sweet potatoes and eaten as a tasty side dish. Just keep in mind that certain cooking methods (such as boiling) may decrease their nutritional value. And do not forget the green leaves that are at the top: they are rich in iron and folic acid, and can be prepared like chard or spinach.
Why they are awesome: they are known to protect against urinary tract infections, but did you know that they can also improve cholesterol and aid in the recovery of stroke? Meanwhile, cranberry juice proved as effective as most potent anticancer drugs.
How to enjoy them: although you can get them frozen throughout the year, it is ideal to enjoy them fresh.
Why it’s good: its powerful antioxidants fight ovarian, breast, and colon cancer. Other studies indicated that it stops decreasing brain malfunction associated with aging and protects the heart from cardiovascular disease.
How to enjoy it: spinach has a mild flavor, so it is good to season it with garlic, olive oil and onions.
Why it should be in the list of your favorite foods: it is rich in fiber and beta-carotene which is converted to vitamin A in the body, that reduces the risk of developing lung cancer. It also provides potassium, which can help prevent high blood pressure.
How to enjoy it: if you prepare yourself pumpkin seeds and toast in a delicious snack, you will be rewarded with heart-healthy fats. Its sweet flavor and moist texture make it ideal for desserts.
Why it’s good: it equipped with a variety of nutrients such as iron and copper, it is not surprising that the Incas considered it as the “mother grain”. It contains all the essential amino acids, making it a complete and ideal vegan and vegetarian protein. It is also shown to reduce the frequency of a migraine.
How to enjoy it: on your next meal, replaces rice with quinoa pasta. Furthermore, it is an ideal companion for seafood dishes and goes well with beans.
Why they’re great: half cup of these berries provides 4 grams of fiber and over 25% of the recommended daily vitamin C and manganese intake. They also contain a powerful arsenal of antioxidants, including members of the family of anthocyanins, which give raspberries their ruby red color and their antimicrobial properties.
How to enjoy them: they can be added to your cereal with milk or yogurt. A more original way is to use them to spice up a green salad.
Why it’s one of the best fruits: a medium orange gives you all the vitamin C you need in a day and helps to fight cancer. It should be consumed in its natural form. Italian researchers found that people received more antioxidant protection after drinking squeezed orange juice than taking liquids fortified with vitamin C. In addition, this fruit is a good source of fiber, potassium, calcium, folic acid and other B vitamins.
How to enjoy it: the bitter taste of orange makes a good combination with other strong tastes like ginger and honey. You can also add in salads or used in condiments and sauces for meats.