"Subscribe to our YouTube channel to stay connected with our community." Oats keep cholesterol under control, help fight heart disease, and keep you full until lunch, thanks to their soluble fiber. Look for old-fashioned or steel-cut varieties. For a tasty breakfast, drizzle cooked oats with olive oil and sprinkle with Parmesan. Walnuts are a solid source of omega-3 fatty acids, the fats that lower bad cholesterol (LDL) and increase good cholesterol (HDL).
For a healthy on-the-go snack, pack a handful of nuts with some dried figs and some anise seeds. As the ingredients come together, anise releases flavor. Egg yolks have a bad reputation, but don't skip them, as they're packed with vitamin B12 and vitamin A, and they contain choline, a nutrient that's particularly important for pregnant women. Make a sandwich with whole wheat bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion and a drizzle of olive oil.
These tender soybeans contain more fiber per serving than shredded wheat cereal and are one of the few plant sources of complete protein, meaning they have all nine essential amino acids that our bodies can't produce on their own. Puree cooked edamame with garlic, olive oil and fresh lemon juice for a quick hummus-like paste. Or mix it with some pasta. From Monday to Friday, use the pearl or quick-cooking variety.
More time? Try hulled barley, with its extra layer of bran. Add the sautéed mushrooms and sherry vinegar to the cooked barley. Made with steamed, dried and split wheat, bulgur provides more fiber than brown rice, in addition to providing potassium, B vitamins and calcium. Cook bulgur the way you would with oats.
Top it with honey and chopped nuts for breakfast or a hearty snack. Salmon contains heart-healthy fats, including omega-3 fatty acids, and is one of the few dietary sources of vitamin D. Fish can also help keep skin glowing. For guidance on how to buy the most sustainable varieties, look for MSC certified wild salmon or BAP or ASC certified farmed salmon. For breakfast, mash some avocado on whole-wheat toast and top it with poached salmon in flakes.
Nuts that are eaten whole are considered a protein, in the same category as seeds, meats and eggs. They can also be processed to obtain an oil. But nuts contain more than protein and fat. They're full of vitamins, minerals, fiber, and antioxidants. They are dried fruits and can be used whole or ground to make butter and everything else.
Almonds give a crunchy touch to snacks, salads and dishes ranging from appetizers to desserts. According to surveys, most people could consume more fruit in their daily diet. Apples are a practical and reliable way to check that box every day. Different apple varieties can satisfy taste buds that lean toward sour or sweet.
And apples are a good source of fiber. Apple peels contain fiber that doesn't break down in water, called insoluble fiber. The inner part of the apple contains soluble fiber, which turns into a kind of gel as it travels through the intestines. Like other plant foods, apples contain phytonutrients. These are substances such as vitamin C, and apples contain flavonoids and many others.
Together, these chemicals appear to help cells in the body fight damage caused by everyday life. Of course, whether a particular food is healthier than another ultimately depends on the exact food and the specific ingredients it may contain.
