Eat More of These 7 foods
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.)
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.
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.
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).
This is a no-brainer. Eat the rainbow. All colors and as much as you want.
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.
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 content was last reviewed November 2020.