Berries. It is high in fiber, berries are naturally sweet, and its rich colors mean high levels of antioxidants and anti-inflammatory properties. How to add them: If the berries are not available during the season, it is the same health to buy them frozen. Add in yoghurt, cereals, and smoothies, or eat plain to get a snack. Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. How to put it: Buy fresh, frozen, or canned fish. Fish with high omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines. Leafy vegetables. Dark, leafy vegetables are a good source of vitamin A, vitamin C, and calcium, as well as a number of phytochemicals (plant-based chemicals that have a positive effect on your health). They can also add fiber to the diet. How to make them: Try different varieties such as spinach, swiss chard, kale, collard greens, or mustard greens. Toss them in salads or dip them in a little olive oil. You can also add vegetables to soups and dishes. Nuts. Hazelnuts, walnuts, almonds, pecans - nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. How to add them: Add a handful of oatmeal or yoghurt or eat it as a meal. But remember that they are high in caloric, so limit yourself to a few. Try different types of peanuts like peanut (extra legume), almond, or cashew. Peanuts also go well with cooked vegetables or salads. Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease. How to add it: Serve instead of butter or margarine in pasta or rice bowls. Grease over vegetables, use as a dressing, or when sautéing. Whole grains. A good source of soluble and insoluble fiber, whole grains contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes. How to add them: Try having a bowl of oatmeal for breakfast. Replace bulgur, quinoa, wheat berries, or brown rice with your regular baked potatoes. When you buy bread in a store, look to see that the first ingredient is "100% whole wheat flour." Yogurt. A good source of calcium and protein, yoghurt also contains living organisms called probiotics. These "good germs" can protect the body from some of the most dangerous germs. How to combine it: Try eating more yoghurt, but beware of fruitful or spicy yoghurt, which contains a lot of extra sugar. Buy empty yoghurt and add your own fruit. Look for "functional" yogurt yoghurt such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt instead of mayonnaise or sour cream in dips or sauces. Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals, including indoles, thiocyanates, and nitriles, that can prevent certain types of cancer. How to add them: Steam or fry, add healthy oils and herbs and spices for flavor. Try adding a medley of frozen cruciferous vegetables to soups, casseroles, and bowls of pasta. Vegetables. This broad category includes kidney, black, red, and garbanzo beans, as well as soy and pea beans. Legumes are an excellent source of fiber, folate, and plant-based proteins. Studies show that they can help reduce the risk of heart disease. How to make them: Add to salads, soups, and casseroles. Make bean-based peppers or beans like hummus. Tomatoes. These contain high levels of vitamin C and lycopene, which have been shown to reduce the risk of prostate cancer. How to add them: Try tomatoes in a salad or as a tomato sauce over your pasta. You can also add them to stew, soup, or pepper. Lycopene is widely available for your body to use when tomatoes are processed and burned in healthy fats such as olive oil.
