- 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.
- 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.
- 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.