Eating a nutritious diet can improve your health, help you sleep better and prevent several illnesses. Peter Jaret, author of "Heart Healthy for Life: The Ultimate Guide to Preventing and Reversing Heart Disease," says many foods are good for you, but some foods stand out as being ones that should star in your daily diet. Add a few and you may improve and maintain your health.
Cherries
Cherries are brimming with antioxidants that help keep you well, report Kimberly Mathai and Ginny Smith, authors of "The Cancer Lifeline Cookbook: Good Nutrition, Recipes, and Resources to Optimize the Lives of People Living with Cancer." Many of these antioxidants are also able to fight back against free radicals that can lead to the development of cancerous cells. Cherries are also a good source of many vitamins and minerals, such as vitamin C, which are important to include in your daily diet. Mathai and Smith suggest putting cherries in a smoothie or sprinkling pitted cherries on your breakfast cereal in the morning. Include cherries in a fruit salad or simply eat them plain to get their health benefits.
Lentils
Lentils are considered a top health food because they are very high in fiber, notes Jaret. One cup of cooked lentils will supply about 16g of fiber. Getting plenty of fiber in your diet is essential for the health of your cardiovascular system, including your heart. Jaret adds that a diet high in fiber may cut your risk of heart disease by half. Lentils are also a good source of folic acid, which works to keep your blood cholesterol levels healthy. Lentils can be added to a vegetable soup to increase the fiber content. Cooked lentils can also be enjoyed as a side dish sprinkled with your favorite spices.
Fish
Many types of fish are low in fat and high in nutrients. Mathai and Smith suggest adding fish to your diet because it is a good source of omega-3 fatty acids, which may help prevent certain cancers, such as colon cancer. The nutrients in fish may also reduce your risk of heart disease. Oily fish are the best choice for your heart health, add Mathai and Smith, so include salmon, rainbow trout, mackerel and herring in your diet two or three times each week. Cod, flounder, catfish and halibut are additional, but lower, sources of omega-3. Broil, saute or grill your favorite fish and sprinkle with herbs. Add canned fish to soups and salads to boost the nutrition.
References
- "Heart Healthy for Life: The Ultimate Guide to Preventing and Reversing Heart Disease"; Peter Jaret; 2003
- "The Cancer Lifeline Cookbook: Good Nutrition, Recipes, and Resources to Optimize the Lives of People Living with Cancer"; Kimberly Mathai and Ginny Smith; 2004
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