Healthy eating is the goal we have been pursuing. Because we need a reasonable mix of three meals a day, that we can let the body absorb the food nutrition most effectively. A single intake of the same food is very bad for the body. But how can we make a healthy foods list that suitable for our body condition?
Chock-full of vitamins, minerals, antioxidants, phytochemicals, and fiber are essential for our healthy life. It should also be low in saturated fats (mostly from animal sources) and trans fats (those found in many processed baked goods).
First of all, you should make a framework based on your physical condition such as height, weight, calories burned daily, work schedule, and whether you have a disease. Based on this framework to further determine the daily and weekly foods, it will be easier to develop a healthy foods list that is right for you.
A HEALTHY FOODS LIST
Fish that are high in omega-3 fatty acids, such as salmon, mackerel, and tuna (have it twice a week). If you don’t eat much seafood, fish oil is another option for getting your daily dose of omega-3 fatty acids.
Soy foods, such as soybeans, tofu, and soybean oil, all are good sources of isoflavones. Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut.
Berries, such as blueberries, raspberries, and strawberries (red grapes count, too) and raspberries are jam-packed with important nutrients that play a central role in heart health.
Avocado is an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease. This fruit also rich in potassium, a nutrient that’s essential to heart health.
Leafy green vegetables
Leafy green vegetables like spinach, kale, and collard greens are well-known for their wealth of vitamins, minerals, and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.
Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese. Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. Almonds also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease. Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health too.
Whole grains include all three nutrient-rich parts of the grain: germ, endosperm, and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa.
Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.
For centuries, garlic has been used as a natural remedy to treat a variety of ailments. Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.
Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease.
Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity.
To summarize briefly, healthy foods means filling your plate with heart-healthy foods like fruits and vegetables, paying attention to fiber, eating fish a couple times a week, eating healthy fats and limiting unhealthy fats like trans fats, as well as salt.