Top Ten Foods to Start Eating Now

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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.

Tomatoes — fresh, canned, juice or sauce

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

Salmon and Tuna — fresh or canned

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

Olive Oil

• Rich in monounsaturated fats to help maintain healthy cholesterol levels.

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.

Garlic

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

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.

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