Aug 16, 2025
Aarushi BhaduryNo single food can give you all the nutrients and energy you need. For a healthy diet, it's best to combine healthy choices from all food groups.
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Berries are rich in fiber and disease-fighting antioxidants. You can enjoy them fresh or frozen—add them to yogurt, cereal, or smoothies.
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Fish is a great source of protein and heart-healthy omega-3 fats. Fatty fish like salmon and tuna have the most omega-3s and can be enjoyed fresh, frozen, or canned.
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Greens like spinach and kale are packed with vitamins A and C, calcium, and fiber. Use them in salads, sauté them with a little olive oil, or add them to soups and stews.
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Nuts are an excellent source of plant protein and healthy fats that may reduce the risk of heart disease. Just remember they are calorie-dense, so a small handful goes a long way.
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This oil is a fantastic source of heart-healthy fats and vitamin E. Use it for sautéing vegetables, as a dressing, or as a flavorful substitute for butter or margarine.
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Whole grains are rich in fiber, B vitamins, and minerals. They can help lower cholesterol and protect against heart disease and diabetes. Look for "100% whole wheat" on labels.
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Yogurt is a good source of calcium, protein, and probiotics, which are beneficial bacteria that help protect your gut. Choose plain yogurt and add your own fruit to avoid extra sugar.
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Vegetables like broccoli and cauliflower are full of fiber, vitamins, and phytochemicals that may help protect against certain cancers. Enjoy them steamed or stir-fried.
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This category includes beans, lentils, and peas. They're an excellent source of fiber, folate, and plant protein that can help reduce the risk of heart disease. Add them to salads, soups, or make a chili.
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