5 Foods You Should Always Eat

Following a healthy, balanced diet doesn't have to be complicated. Simplify the process by basing your food choices on five categories, and be sure to choose foods from each one every day. Include a wide variety of foods in your diet so you get a range of flavors, colors and disease-preventing nutrients.

Healthy Fats

Ditch the artery-clogging saturated and trans fats and reach for healthy fats instead. You need fat in your diet to protect your organs, keep your skin healthy, produce hormones and utilize vitamins A, D, E and K. Fat also improves the texture and flavor of foods. Foods with monounsaturated and polyunsaturated fats -- the so-called "good fats" -- include canola and olive oils, peanut butter, nuts, seeds and fatty fish, such as salmon. Put these fats on your short list of foods to reach for every day.

Whole Grains

Make whole-grain foods one of your dietary staples. Restrict refined grains, such as white bread, white rice, French fries and sugary drinks. These highly processed foods quickly raise your levels of blood sugar and insulin during digestion and cause chronic low-grade inflammation, which sets the stage for cardiovascular disease and type 2 diabetes. Instead, eat whole-grain foods, such as oatmeal, brown rice and whole-wheat bread.

Fish, Poultry, Eggs and Dairy Products

Get protein from fish, lean poultry, eggs and dairy products. Choose low-fat dairy products to avoid saturated fat but still get plenty of calcium and vitamin D. Fish, especially fatty fish, is high in heart-protective omega-3 fatty acids. Eggs aren't as bad as once thought, but if you have diabetes or heart disease, you should set a limit of three egg yolks per week, according to the Harvard School of Public Health. Substitute egg whites for whole eggs if you're concerned about cholesterol. Eat red meat only sparingly.

Plant-Based Proteins

Eat plant-based protein sources -- such as beans, lentils, nuts, seeds and tofu -- on a regular basis. These foods are high in fiber, protein, vitamins and minerals. Nuts -- including hazelnuts, almonds, pecans, pistachios, walnuts and peanuts -- are full of healthy fats that are good for your heart.

Fruits and Vegetables

Eat several servings of colorful fruits and vegetables every day, and reap the benefits. Fruits and vegetables are high in fiber and contain hundreds of chemicals that fight inflammation. They can decrease your risk of heart attack and stroke, lower your blood pressure and possibly reduce your risk of certain cancers, according to the Harvard School of Public Health.