If you are health conscious and searching for the best diet, focus on two things: lowering blood cholesterol and optimizing nutrient absorption. The world's healthiest foods do both of these things at once. You should select menu items that either contain no saturated fat or that contain important Omega-3 fatty acids. Omega-3 oils counteract the effects of the small amount of saturated fat that foods, such as fish, contain. They actually reduce undesirable cholesterol.
Keeping cholesterol under control helps you manage your weight and avoid heart disease. Eating healthy foods that are rich in protein, iron and calcium strengthens bones and internal organs for a long life. The United States Department of Agriculture (USDA) also recommends that you eat fiber-rich foods daily for heart health. Here are some foods that satisfy many "best diet" criteria.
Almonds
Almonds are one of the world's healthiest foods thanks to a lack of saturated fat and lots of calcium (8 percent of your daily value in 28 nuts). As people age, their bones naturally degenerate. Menopausal women especially are at risk for losing bone density due to a change in their hormonal balance, so they need more calcium. A quarter-cup serving per day will help you achieve your recommended calcium supply.
This healthy food may also prevent a need for surgery or physical therapy. Almonds provide 13 percent of the daily protein you need for cellular energy and bone growth. Keeping your bones strong will help you avoid bone fractures and spinal conditions, such as stenosis, in which vertebrae are damaged. Almonds also contain significant fiber (12 percent), iron and Vitamin E.
Tofu
It is recommended to add to your supply of bone-fortifying calcium and protein by eating tofu and other soy products (except soybean oil). A serving of tofu (2.8 oz.) carries 10 percent of your daily calcium and 14 percent of protein---all without any cholesterol. Similar benefits make soy beverages one of the world's healthiest foods. Soy milk is a good substitute for cow's milk and a good way to get protein into your best diet.
Tofu is also a handy source of fiber and iron, which are both necessary for cardiovascular health. The addition of magnesium chloride in producing this healthy food supplies a mineral that is thought to reduce the risk of diabetes and high blood pressure.
Salmon
Salmon's calcium punch is highest in pink salmon canned with the bones. This healthy food contributes plenty of iron and protein. Depending on how it is processed, a 3 oz. serving of pink canned salmon can deliver as much as 25 percent of your calcium quotient, 20 percent of your protein and 4 percent of your iron for the day.
Salmon is truly one of the world's healthiest foods, with essential Omega-3 fatty acids that help to balance your blood cholesterol and lower your risk for heart disease. You can create the best diet by eating at least one serving a week.
