The 15 Healthy Food to Eat Every Day
Oatmeal
Oatmeal keeps cholesterol under control, helps fight heart disease, and keeps you up until lunch thanks to soluble fiber. Look for old-fashioned or steel-cut varieties. Fry it: For a salty breakfast, oatmeal is cooked with olive oil and sprinkled with Parmesan.
Avocado
You will receive about 20 percent of your daily dose of fiber serving one half cup of avocado, as well as cholesterol-lowering monounsaturated fat. For this one side dish, drizzle with an avocado, soy sauce and fresh lemon juice, and sprinkle with sesame seeds.Or try avocado toast
Walnuts
Walnuts are a solid source of omega-3 fatty acids – fats that lower bad cholesterol (LDL) for you and increase the type of good (HDL) for you. Try this: For a healthy on-the-go. Pack a handful of walnuts with a snack, some dried figs and some anise seeds. (As the ingredients sit together, the anise releases the flavor.) Or Tricorn Salad with Feta and Walnuts.
Mushrooms
As a stand-in for meat and filling, beef, mushrooms can slash up to 400 calories from a meal. Fry it: Sauté sliced mushrooms and tender until tender. Add a splash of white wine and cook until it evaporates. Serve roasted fish or chicken. Or try the Mushroom White Pizza. Related: Why People Are Adding Mushrooms To Everything From Coffee To Smoothie
Greek Yogurt
Rich in probiotics (bacteria that can improve digestion and increase your immunity), this extra-thick style of yogurt can contain up to 8 grams more protein per serving than traditional yogurt. Include: Mix with ground cumin, chopped cucumber, garlic and sitaphal. Serve with grilled chicken. Or try Beef Stroganoff with Yogurt and Dill.
Eggs
Whites provide protein with minimal calories (and zero fat or cholesterol). Egg yolk produces a bad rap, but don’t leave them – they wake up with vitamin B12 and vitamin A, and they contain choline, a nutrient that is especially important for pregnant women. Fry it: Make sandwiches with whole grain bread, sliced boiled eggs, tomatoes, olives, anchovies, red onions, and a drizzle of olive oil. Or try steak and eggs with seared tomatoes.
Edamame
These young soybeans pack more fiber per serving than shredding-wheat grains and have the same protein as roasted turkey. Fry it: Puree cooked a quick humus-like baked edamay with garlic, olive oil, and fresh lemon juice. Or try a Trichen Teriyaki Meatball with Edamay.
Kiwi
Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and nearly as much potassium as a banana. Fry it: Thin slices, then drizzle with honey and sprinkle with toasted undaunted coconut.
Sweet Potatoes
Darker, rich in these tuber antioxidants are beta-carotene. Fry it: For a side dish, steam the chopped sweet potatoes and apples.Puree with maple syrup and crushed red pepper. Or try one of these 45 delicious sweet potato recipes
Kale
The payoff from this leafy green: weight of vitamin C, beta-carotene, calcium and antioxidants. Kel is also a good source of lutein, an eye-friendly nutrient that can slow macular degeneration by more than 40 percent. Fry it: Make banana chips by tearing the leaves into pieces and tossing them with olive oil, salt and pepper. Spread on a baking sheet and bake at 300 F until crisp, 20 to 30 minutes. Or try quinoa with mushrooms, kale and sweet potatoes.
Barley
Another high fiber cholesterol fighter. Use a pearl or quick-cooking variety on the Weeknes.More time? Hulled barley, with its extra layer of bran, a go.Take this: Add sautéed mushrooms and sherry vinegar to cooked barley.Or try chicken thighs with barley and peas.
Pumpkin
The antioxidants in this winter squash keep the skin healthy; Its potassium helps in lowering low blood pressure.Peel it: Cut into chickpeas, and fry it with olive oil and fresh thyme.Or tryPumpkin-Leek Soup.
Nut Butter
Heart-healthy monounsaturated fats are found in abundance in these protein-rich spreads, especially peanuts and almond butter.Option for those with just two ingredients: nuts and salt.Fry it: Mix with soy sauce, brown sugar and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try cold noodle salad with peanut butter dressing.
Chard
Chard is rich in nutrients – think of calcium, B vitamins and beta-carotene. It fuels your body with leafy green fiber. ALSO: Sauté sliced chalk with chopped garlic, then toss with whole grain pasta and raisins.Or try Swiss chard with chickpeas and couscous
Bulgur
Made from wheat that is boiled, dried, and cracked, bulgur saves more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium. Cook on: Boiled cook as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try the Minty Bulgur Salad with Salmon and Cucumbers.
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