Almonds and walnuts...lower both total and LDl cholesterol levels
Apples...low in calories, high in soluble fiber, which helps lower cholesterol
avocados...rich in monounsaturated fat and fiber; source of plant sterol and antioxidants
bell peppers...great source of beta-carotene and vitamin C; rich in bioflavonoids and phenols
blueberries and other berries...great source of antioxidants and dietary fiber
citrus fruits...lots of vitamin C, folate, thiamine, and potassium
cruciferous vegetables...have unique compounds that are felt to be cancer protective. ...specifically, they contain a sulfur...containing compound that gives them the pungent taste that we notice in broccoli, cauliflower,
fat-free milk and yogurt...excellent source of calcium.
garlic and onions...linked to anticlotting, cholesterol lowering, and cancer protection
legumes, including beans, peas, lentils, peanuts, and soy....vegetarian source of protein, low in calories and saturated fat, good source of vitamin B6, potassium and zinc.
melons...good source of lycopene and vitamin C.
olive oil...beneficial to your health not only for its monounsaturated fat, oleic acid, but also because it is rich in polyphenols which has been associated with low cancer and coronary artery disease morality rates...likely due to antioxidant and anti-inflammatory properties.
red wine...contains bioflavomoids, phenols, resveratrol, and tannins, which have antioxidant and antoclotting properties; raises HDL cholesterol.
salmon and other fish...rich in omega-3 fatty acids; great source of protein and iron.
spinach...source of vitamins A, K, C, and B6; riboflavin; folate and potassium.
squash...great source of beta-carotene, potassium, fiber, folate, and vitamins A and C.
sweet potatoes...high in fiber, beta-carotene, vitamins C and B6, folate and potassium
tea, green or black...contains antioxidants, bioflavonoids, and tannins.
tomatoes...rich in lycopene, an antioxidant that protects against some cancers; good source of vitamin C, folate, and potassium.
vegetable juice...great way to include vegetables in your diet; contains many vitamins, minerals, and other nutrients; choose reduced-sodium juice or, better yet, make your own juice in a blender with whole vegetables.
whole grains...including brown rice, oats, wheat germ, and whole wheat...good source of vitamin E, zinc, thiamine, folate, magnesium and fiber.
Healthy foods not only lower your weight and cholesterol levels and provide the essential vitamins, minerals, and nutrients you need on a daily basis, but they also work at a biochemical level to reduce oxidative stress, reduce inflammation, improve the elasticity of your arteries, improve insulin sensitivity, improve blood pressure, and decrease clotting tendencies. This is important because these mechanism have been found to play a role in preventing heart disease, stroke, cancer and diabetes.