10 Best Foods for Your Health

To help you eat healthily and live long, this list will provide you with 10 of the best foods to eat for your health. Combined with an active lifestyle, these foods can be instrumental in improving your heart health, reducing your risk of cancer, and reducing depression and anxiety. Here are the top 10 best foods to eat if you want to be as healthy as possible!

1) Spinach

Most of us know spinach is good for you, but most of us don’t eat it. This hearty green pack's more vitamin A than carrots and twice as much vitamin C as oranges. Plus, it’s filled with iron and folic acid, making it ideal for people who suffer from anemia or want to conceive a child. Just try to eat it raw—boiling can destroy some of its nutritional value.

2) Salmon

Salmon is rich in omega-3 fatty acids, which may help you keep heart disease at bay. It’s also a good source of protein and vitamin D. Eat at least two servings per week to reap these benefits.

3) Garlic

Garlic is one of nature’s most powerful medicinal foods. It has been used for centuries to help prevent disease and promote overall health. Garlic contains compounds that have strong anti-inflammatory, anti-viral, and; antifungal properties. In addition, garlic has powerful sulfuric compounds that can also ward off or kill off harmful bacteria such as E. coli or salmonella and other viruses like H1N1 influenza.

4) Avocado

An avocado a day may keep your doctor away, according to health experts. This fruit contains plenty of healthy fats, including monounsaturated and  acids. An avocado contains about 17 grams of healthy fat! These fats can help lower LDL cholesterol levels in your blood and reduce your risk of heart disease. Furthermore, avocados are a good source of fiber and can help you feel full faster—helping you avoid binge-eating later on in your day. Lastly, avocados also contain high amounts of vitamin K—which is important for bone health. Overall, it’s clear that avocados should be a part of any healthy diet plan. If you’re looking for ways to incorporate more avocados into your daily routine, try mashing them up with some fresh lime juice or cilantro as a dip or spread; top off tacos or fajitas with some guacamole; use them as burger buns; blend them into smoothies, or simply enjoy them as they are.

5) Sweet Potato

What’s not to love about sweet potatoes? They’re tasty, versatile, affordable, and packed with vitamin A (essential for a healthy immune system). What are you waiting for? Give me a try. For more information on how to cook them, check out these tips from Taste of Home. The link will take you to a whole "bunch" of other great ways to enjoy sweet potatoes, too! Here’s what we like best: Roasted Sweet Potatoes. Heat oven to 400 degrees F. Peel 2 large sweet potatoes; cut into 1-inch cubes. Place in a bowl; drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper; toss well. Spread onto a baking sheet; bake 20 minutes or until tender, stirring once halfway through cooking time. Serve warm. Makes 4 servings. Per serving: 117 calories, 0 g fat (0 g saturated fat), 0 mg cholesterol, 571 mg sodium, 27 g carbohydrate (4 g fiber), 3 g protein.

6) Black Beans

These little legumes have been shown to prevent arterial plaque from accumulating, which reduces your risk of heart disease. They also contain large amounts of antioxidants and fiber that can help lower cholesterol levels. Black beans are one of a few foods that are effective at controlling blood sugar levels as well. Most importantly, they’re filling, inexpensive and versatile—you can throw them in just about anything! Make sure you cook them thoroughly before eating; otherwise, they could be unsafe to consume. And while canned black beans are convenient, try to buy dried black beans and cook them yourself; it will save you money and allow you to control how much sodium is added during preparation.

7) Tomatoes

A single tomato contains more than a full day’s worth of vitamin C. They’re also an excellent source of B vitamins, potassium, lycopene, and phosphorus. Tomatoes are chock-full of carotenoids like lutein. And studies have shown that these carotenoids have protective effects against eye diseases like macular degeneration. And tomatoes contain high levels of other antioxidants, too—namely quercetin and. Which may help prevent heart disease. One study found that people who ate at least three servings of tomatoes per week had a 23 percent lower risk of developing heart disease than those who didn’t eat as many tomatoes. In addition to being delicious on their own, tomatoes can be used in soups, sauces, stews, casseroles, and portions of pasta—the list goes on!

8) Eggs

Eggs are a good source of protein and healthy fats, both of which help you stay full longer. In addition, eggs make a great snack—they’re filling, tasty, inexpensive, and easy to prepare in advance. Make a point to eat eggs every day (and not just as breakfast). One study found that people who ate eggs for breakfast consumed 330 fewer calories throughout their day than those who had bagels. Scrambled or boiled? It doesn’t matter; researchers found that either preparation was associated with lower BMI, less body fat, and smaller waist circumference. And egg whites don’t have any more nutritional value than whole eggs eating whole eggs is linked to greater muscle mass and strength gains over time. So go ahead: Eat up! But pass on extras like butter, bacon, and cheese because they add unnecessary calories.

9) Dark Chocolate

It’s true, dark chocolate is good for you! According to a recent study by Rutgers University, eating 70% cacao dark chocolate can lower your blood pressure. Research also shows that it can increase feelings of euphoria and promote brain activity, which has both cognitive and neuroprotective benefits. As a bonus, you’ll be less likely to reach for unhealthy snacks when you have some delicious dark chocolate nearby.

Recent research from Ohio State University showed that participants who ate a few squares of dark chocolate every day felt less stress and more positive emotions than those who didn’t eat any. The study was conducted on healthy people—not those with specific health conditions—but it does show how powerful one simple food can be. When choosing your dark chocolate, look for at least 70% cocoa content or higher, and make sure you store it in a cool place or fridge to prevent spoiling. Make sure you don't accidentally buy milk chocolate or semi-sweet instead - they may taste fine. They won't offer many health benefits! 

10) Coffee

If you're like most Americans, you've probably got a coffee addiction. The average American drinks about three cups of coffee every day, according to data from Statista. Not only does it help wake you up in the morning, but studies suggest that drinking coffee regularly can also lower your risk of developing certain cancers and even ward off early death by reducing your risk of dying from heart disease. If you're worried about how much caffeine is too much, know that experts recommend keeping it under 400 milligrams per day (about four cups). And when it comes to choosing a brew, look for one with 100 percent Arabica beans—they have more antioxidants than Robust a bean. Studies show they may reduce inflammation and lower blood pressure as well as cholesterol levels. Try using organic milk or creamers instead of sugar or artificial sweeteners. That way, you'll be avoiding unnecessary added sugars.