Here is a list I found that suits my taste buds:
- Wild salmon (and other omega-3-rich fish) Fatty cold-water fish such as wild salmon, herring, mackerel, anchovies, and sardines are all rich in omega-3 fatty acids, which can help lower cholesterol, reduce blood pressure, play a positive role in mood, memory loss, and other brain functions, and reduce inflammation.
- Broccoli (and other cruciferous vegetables) Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, and kale are antioxidant powerhouses that can help lower blood pressure and cholesterol, promote normal eyesight, improve gastrointestinal function, and reduce age-related memory loss. A sulfur compound called suforaphane found in broccoli, cabbage, and other cruciferous vegetables may increase the activity of cancer-fighting enzymes in the body.
- Sweet potatoes (and other bright orange vegetables) An outstanding source of carotenoids (including beta carotene), as well as vitamin C, calcium, potassium, and iron, sweet potatoes (and other orange vegetables such as carrots, pumpkin, and butternut squash) can help reduce high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections.
- Blueberries Ranked as one of the healthiest fruits for its antioxidant capacity, blueberries are packed with pectin (a form of soluble fiber) as well as vitamin C. Blueberries have been shown to improve cholesterol levels and protect against stroke, and also may help prevent the short-term memory loss associated with aging.
- Beans Whether you choose black, navy, kidney, white pinto, garbanzos, or some other legume, beans are loading with filling protein and soluble and insoluble fiber. Beans can help lower LDL cholesterol and improve digestion. The fiber in beans also helps reduce blood glucose levels, making them a good choice for people with diabetes.
- Whole grains Recent studies have shown that eating high-fiber whole grains (wheat, wild rice, barley, quinoa, oats, millet, barley, spelt, and rye, for example) can actually lower the risk of diabetes by stabilizing blood sugar and insulin production. Whole grains also help prevent artery-clogging atherosclerosis by decreasing cholesterol absorption.
- Nuts and seeds Walnuts, almonds, pistachios, macadamias, pine nuts, pumpkin seeds, and flaxseeds are all excellent sources of protein, heart-healthy monosaturated and polysaturated fats, vitamins, minerals, and fiber. When substituted for saturated fat in the diet, nuts and seeds can help lower total cholesterol as well as bad LDL cholesterol without affecting levels of good HDL cholesterol. Since nuts and seeds are calorie-dense, limit your total intake to about 1 ounce (1/4 cup) per day.
- Extra-virgin olive oil Monosaturated olive oil contains a potent mix of antioxidants (polyphenols in particular) that can help lower LDL cholesterol when substituted for saturated fats in the diet. Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you use extra-virgin olive oil, which is less processed and therefore contains more polyphenols.
- Reduced fat and fat-free dairy products There is mounting evidence that something in dairy foods (milk, yogurt, and cheeses), perhaps the calcium, not only strengthens bones but also protects the heart, reduces high blood pressure, and fights breast cancer. The jury is still out about whether dairy can help improve weight loss. Always choose fat-free or reduced-fat products.
- Dark chocolate Several studies have shown that eating dark chocolate in moderation (about one 1/45 ounce bar a week) can lower blood pressure (probably due to the beneficial effects of its polyphenols on blood flow) and reduce levels of CRP, a substance indicative of inflammation in the body. Select brands of dark chocolate that contain at least 70% cocoa powder and the least amount of sugar.
Now need to focus on 10-15 more pounds!
