Berries are sweet and high in fiber. They also have antioxidants and other disease-fighting nutrients. You can eat berries like strawberries, blueberries, and blackberries. You can add yogurt, cereals, or smoothies to your berries or just eat them plain as a snack.
Fish is a great source of protein and omega-3 fatty acids, which can help to prevent heart disease.
Fresh, frozen, and canned fish are all available. Tuna steaks, salmon, mackerel, and herring are the most omega-3-rich fish.
The best source of vitamin A, vitamin D, and calcium in dark leafy vegetables. They are also a good source of fiber.
Leafy greens can include spinach, swiss chard, kale, or collard greens. These vegetables can be added to salads or sauteed in olive oil. These vegetables can be added to soups.
A great source of plant protein is nuts like almonds and hazelnuts. They are also rich in monounsaturated oils, which can help reduce your risk of developing heart disease.
As a snack, eat a few nuts. Be aware that nuts are high in calories, so limit your intake to a few. You can try different types of nuts butter, such as peanuts, almonds, or cashews.
Olive oil has a lot of vitamins E, polyphenols, and monounsaturated fatty acids. This helps to lower the risk of developing heart disease.
Olive oil can be used in place of butter or margarine for pasta and rice dishes. Use olive oil to drizzle over vegetables or as a dressing.
Whole grains are a great source of both insoluble and soluble fiber. They are also rich in B vitamins, minerals, and phytonutrients. Whole grains are known to lower cholesterol, prevent heart disease and diabetes, and have also been proven to be beneficial in preventing them from developing. Include whole grains in your breakfast.
Yogurt is rich in calcium and protein. It also contains probiotics, live cultures. Probiotics are beneficial bacteria that help with digestion and protect the body from harmful bacteria.
Eat more yogurt but be careful with fruit and flavored yogurts, as they can contain a lot of sugar. You can add fruit to plain yogurt to avoid sugar.
You can find Cruciferous vegetables in broccoli, cabbage, and other leafy greens like cabbage, Brussels sprouts or cabbage, as well as kohlrabi, mustard, greens, turnips, radishes, and radishes. They provide fiber, vitamins, and phytochemicals that can help prevent certain types of cancer.
To taste, steam, or stir-fry them with healthy oils and herbs. Frozen cruciferous veggies can be added to soups and pasta.
Lentils include kidney, black, red, and garbanzo beans, as well as soybeans, peas, and soybeans. Beans are rich in fiber, folate, and plant-based proteins. They can reduce your risk of developing heart disease, according to studies.
Use them in salads and soups to make a spread that is based on beans or peppers like hummus.