Foods to Add to Your Diet to Boost Your Health

One of the main things that people like to focus on to improve health is what types of

foods they should avoid. Lists of what you shouldn’t eat are all over the place in

magazines and books, on television shows and online.

Obviously, most people trying to lose weight or improve their health have trouble trying

to stay away from certain foods. In some cases, giving a big list of foods to avoid only

makes you want those foods even more.

Perhaps a better strategy is to make a list of foods to add to the diet that will enhance

your health. If you focus on foods to include rather than foods to subtract, you just may

find it easier to stay on track. If you focus on including the good foods first, you’ll find

that much of your day is taken up eating the good stuff, and you haven’t even had time to

think of the bad.

If you focus on vitamins, minerals, phytonutrients, low calorie density and fiber, you’ll

be on the right track. Here are some foods to add to give your health a boost.

Leafy Greens

Dark, leafy vegetables are packed with nutrients and are definitely something you should

add to your daily diet. You can add them in salads are lightly cook many of them to add

to other dishes. Iceberg lettuce is pretty much without valuable nutrients, but these ones

are loaded and should be consumed regularly:

Kale

Romaine lettuce

Swiss chard

Spinach

Bok choy

Mustard greens

Collard greens

Almonds

Raw almonds with the brown skin still intact are nutritionally dense nuts that you can eat

alone or add to salads. Some of an almond’s nutrients include:

Iron

Magnesium

Fiber

Calcium

Vitamin E

Riboflavin

Plant protein

Monounsaturated fat

Broccoli

Broccoli is a powerful food that’s been associated with reduced risk of cancer, heart

disease and diabetes. Broccoli is rich in;

Phytonutrients

Folate

Vitamin C

Vitamin A

Blueberries

Blueberries are another disease-fighting food that taste great and are usually easily

accessible at the grocery store. Blueberries make a great snack alone or as an addition to

yogurt or smoothies. They have phytonutrients, fiber and vitamin C.

Salmon

Most people have heard of the importance of omega-3 fatty acids, and salmon is a

primary source. Omega-3s are said to protect against heart issues, and may help to lower

blood pressure and triglyceride levels. Salmon is also a good source of protein and is

lower in saturated fat. Look for fresh salmon filets in your grocery store or at your fish

monger and bake or broil it if possible.

Vegetable Juice

Freshly made vegetable juice may be one of the most nutritionally powerful foods you

can put into your body. With a relatively inexpensive juice extractor, you can make

juices with just about any vegetables under the sun. The juices enter your bloodstream

quickly because the fiber is removed, and you can consume large amounts of fresh

produce every day.

It’s also important to eat produce for fiber, but for sheer volume of nutrients, give juicing

a try.

Flaxseeds

Flaxseeds are a good plant source of omega-3s and are also high in fiber. You can grind

whole flaxseeds in a coffee grinder then add them to smoothies or sprinkle them on

cereal. Flaxseed oil should be kept cold and not heated or cooked in any way.

Apples

Everyone has heard the ‘apple a day keeps the doctor away’ line, and there is certainly

some truth to it. Apples are high in pectin and vitamin C and are beneficial to several

body functions. Eat apples raw with the skin to get all of the nutritional value.

Olive Oil

People in Mediterranean countries don’t need to be told about olive oil, but many North

Americans are still behind the times a little. Olive oil makes a great addition to

homemade salad dressings and you can also use it to sauté vegetables and other foods.

When choosing olive oil, the ‘extra virgin’ distinction means it was created after the first

pressing of the olives and is the least processed, most pure variety. Start experimenting

with olive oil when making cooked and uncooked foods and you’ll be surprised how

much flavor and personality it adds.

Water

It’s alarming how many people don’t drink water on a regular basis. Dehydration has

been cited as a major issue in several health problems, yet people continue drinking

coffee and soft drinks and other dehydrating beverages.

Find a clean water source or add a quality filter to your home’s water supply, then start

drinking clean water every day. Start by replacing a couple of your regular drinks with

water, then go from there.

http://www.hearthealthinstitute.net/

Heart Health Institute

http://www.mayoclinic.com/health/health-foods/MY01108

Mayo Clinic