Consuming foods and drinks from the Food Guide Pyramid helps ensure you get the nutrients you need to stay healthy. Some foods offer even more benefits, going above and beyond your basic nutritional needs. Incorporating these foods into your diet could prevent diseases or even help manage existing ones.
Olive Oil
Olive oil is a rich source of monounsaturated fats, which help lower unhealthy cholesterol levels. Substituting olive oil for butter, lard or margarine when cooking helps reduce your risk of heart disease, reports MayoClinic.com Use olive oil to saute vegetables, to prepare marinades or dressings and as a substitute for butter when baking. Olive oil applied to your hair or skin keeps it soft and shiny. Many beauty products are made with olive oil for this reason.
Grape Juice
The health benefits of grape juice are similar to those you get from drinking wine. Grape juice is a good alternative if you don't drink alcohol. Dark red and purple grapes offer the most benefits because they are higher in antioxidants. One of these antioxidants is resveratrol, which could protect your heart and prevent cancer. Drinking grape juice may reduce cholesterol, keeps your blood pressure healthy and reduce the risk of blood clots and damage to your blood vessels, all of which results in a decreased risk of developing heart disease, according to MayoClinic.com. Whole grapes offer similar benefits.
Salmon
Salmon is a good source of omega-3 fatty acids, a nutrient that protects against heart disease and keeps your brain healthy. Wild salmon contains more omega-3s than farmed versions and is available at many supermarkets. Eating salmon twice a week could lower your chance of heart problems and protects you from several neurological conditions, including dementia and Alzheimer's disease, reports the website BrainReady. Try salmon baked, broiled or grilled to keep it low in calories and fat.
Blueberries
Blueberries are considered a superfood because of their high antioxidant content, which results in protection from cancer. Antioxidants also offer anti-aging benefits and protect you from developing heart disease, according to the U.S. Highbush Blueberry Council. Including blueberries in your diet also has brain benefits, such as a reduced risk of Alzheimer's disease. Add blueberries to oatmeal, yogurt, cereal, smoothies or eat a handful for a snack.
Chocolate
Most people don't equate chocolate with health, but dark chocolate is beneficial in moderate amounts. Choose a dark chocolate that has at least a 75 percent cacao content. This choice contains flavonols and antioxidants that have a positive impact on your health. Adding dark chocolate to your diet could decrease your risk of heart disease and cancer and protects cognition, mood and your skin, according to BrainReady. Stick to a small portion each day to prevent calorie and fat overload.
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