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Top Ten Foods to Start Eating Now




Source of Recipe


Jeanine Sherry, MS, RD


Recipe Introduction






List of Ingredients






10. Whole Grains
Whole wheat bread, wheat bran cereals, and whole wheat pasta contain high levels of insoluble fiber for gastrointestinal health.
Oatmeal is rich in soluble fiber to help lower cholesterol levels.

9. Tomatoes — fresh, canned, juice or sauce

Lycopene is an antioxidant found in tomatoes that may decrease the risk of cancers — particularly prostate cancer.

8. Salmon and Tuna — fresh or canned

Rich in omega-3 fatty acids that may decrease the risk of heart disease and stroke.

7. Olive Oil

Rich in monounsaturated fats to help maintain healthy cholesterol levels.

6. Green Leafy Vegetables — fresh or frozen (spinach, kale, collards, chard, green leafy lettuce)

Contain flavonoids to help prevent memory loss.
Rich in carotenoids which help to ward off macular degeneration, a leading cause of blindness.

5. Garlic

Can help decrease cholesterol levels, lower blood pressure and perhaps prevent cancer.
Acts as an antibiotic.

4. Dried Beans and Peas — dry, canned or frozen

Loaded with soluble fiber to lower cholesterol, and help maintain healthy blood sugar levels.
Soybeans contain isoflavones that can help alleviate menopausal symptoms, slow or reverse osteoporosis, and reduce the risk of heart disease and cancer.

3. Broccoli — fresh or frozen

Loaded with vitamin C, an antioxidant that may reduce the risk of heart disease.
May decrease the risk of breast cancer.

2. Blueberries — fresh or frozen

Extremely rich in antioxidants to help protect body cells from disease and aging.
May help prevent urinary tract infections.

1. Citrus Fruits and Juices - fresh or frozen

Excellent source of vitamin C, an antioxidant that helps maintain a strong immune system and may reduce the risk of heart disease and cancer.
Good source of potassium, an important mineral for healthy blood pressure.


Recipe