Eat More of These 7 foods

Louis B. Malinow, MD
By Louis B. Malinow, MD
November 17, 2020

Olive oil

1. Extra virgin olive oil:
Get in one to two tablespoons daily of cold-pressed, extra virgin olive oil. (Why olive oil? Here are my reasons.)

2. Nuts:
Go for macadamia and pistachio first and aim for about ½ cup a day. Walnuts, hazelnuts and pecans also are healthy choices. In fact, most nuts are healthy. Just keep in mind that some nuts like peanuts, cashews and almonds are high in lectins, a protein that can irritate the gut lining, create inflammation and prevent the full digestion of the proteins in the nut.

3. Fish:
Eat fish at least twice a week, but make sure you’re eating cold water fish like mackerel, herring and sardines. These are the best sources of DHA or omega 3 fatty acids.

4. Fruits:
Fruits are nature’s nutritious desserts, but not all fruits are created equal. Berries, especially, are nutrient-rich powerhouses. In fact, strawberries have more vitamin C and fewer calories per ounce than oranges. Plus, dark berries may help prevent dementia based on the MIND Diet (a combination of the Mediterranean and DASH diets).blueberries

5. Veggies:
This is a no-brainer. Eat the rainbow. All colors and as much as you want.

6. Avocado:
The avocado is a rich source of healthy monounsaturated fat and fiber. While healthy fats are better for you—monounsaturated fats can help lower bad cholesterol, avocados still have a lot of calories. Eat them but in moderation.

7. Eggs:
I eat them daily for breakfast with berries and avocado. I prefer mine hard boiled, but frying at a lower temp is also okay as long as the yolk is soft. (Not sure about eggs? Here’s why you shouldn’t worry.)


This blog reflects the medical opinion of Dr. Lou Malinow, an MDVIP-affiliated internist, board-certified hypertension specialist and Diplomate of the American Board of Lipidology, and not necessarily the opinion of all physicians in the MDVIP national network.

This content was last reviewed November 2020.

salmon has omega 3 fatty acids

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About the Author
Louis Malinow, MD Author

Louis B. Malinow, MD is an MDVIP-affiliated physician that's been practicing in Baltimore for more than 20 years. He's board certified in Internal Medicine, a certified Hypertension Specialist and a Diplomate of the American Board of Clinical Lipidology. Dr. Malinow graduated from the University of Maryland School of Medicine and completed his residency at Stanford University Hospital in Stanford, CA. Dr. Malinow is one of the only physicians in Maryland that specializes in both high blood pressure and high cholesterol management. He is also a member of the prestigious Alpha Omega Alpha medical honor society and is recognized by Best Doctors and Top Doctor by U.S. News & World Report and Baltimore Magazine. Dr. Malinow has appeared on numerous news programs advocating for preventive care and wellness.

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