Many of the most popular foods put people in danger of obesity, illness and disease because they are loaded with saturated fat, salt and sugar. By switching to more nutritious alternatives, it is possible to reach fitness goals and stay healthy.
Many experts recommend the Mediterranean diet, which features fish, vegetables, fruits, berries, beans and nuts. These low-fat and low-calorie foods contain ingredients that promote strength and energy while warding off sickness. Olive oil is used for cooking, herbs and spices add flavor, and red wine is the dinner drink of choice. It is no coincidence that people living near the Mediterranean Sea who grow up eating this way tend to suffer fewer ailments and live longer.
The Amazing Benefits of Vegetables
Vegetables offer fiber, as well as antioxidant-rich vitamins and minerals, that help prevent cancer, heart attacks, strokes, Type 2 diabetes and obesity. Plant-based foods also reduce pain, keep blood-pressure and cholesterol levels in check, increase bone strength and stop kidney stones from developing.
Veggies with the most nutrients include broccoli, spinach, kale, garlic, onions, brussels sprouts, Swiss chard, carrots, cauliflower, mushrooms, artichokes, asparagus, cabbage, rhubarb, celery, peas, beets, okra, parsnips, squash and tomatoes.
The Healthiest Fruits
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Among the healthiest fruits are apples, for their antioxidants; avocados, for their immune-boosting quality; oranges, lemons, limes and grapefruit, for their Vitamin C; apricots and cranberries, which are good for the heart; and bananas, for their big dose of potassium that stops muscle cramps. Red grapes, strawberries, pineapples, peaches, pears, prunes and melons also promote health and prevent disease.
Many believe the best kind of berry is the blueberry, which is considered one of nature’s “superfoods.” Others that fight cancer, prevent cataracts and constipation, improve brain function and lessen the risk of infections include strawberries, raspberries and acai.
Reduce Blood Pressure With Fish
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Fish delivers protein and Omega-3 fatty acids, while the bad fats in red meat can cause cardiovascular disease and other serious health problems. Fish, especially wild-caught salmon, is also recommended because it reduces blood pressure and triglycerides, increases the good type of cholesterol, has anti-inflammatory benefits, and provides enough Vitamin D to fight cancer and build bone strength.
More Foods For A Healthy Diet
Seeds and nuts offer protein, fiber and good fats. The healthiest options are walnuts, almonds, cashews and pistachios. Studies have shown that the fiber, vitamins and minerals in whole grains protect people from diabetes, high cholesterol and obesity.
Those who consume the Omega-3 acids in olive oil, rather than the saturated fat found in many other cooking oils, are less likely to suffer from chronic diseases, arthritis and depression. Red wine contains resveratrol, a heart-healthy antioxidant that increases good cholesterol and strengthens arteries.
Additional foods for a healthy diet are rice, which fights bad cholesterol, reduces the risk of colon and breast cancer, and improves digestion; protein-rich quinoa, which lowers blood pressure and prevents anemia; and herbs, which make meals taste better while protecting against infections and reducing pain, inflammation and cholesterol.