A diet rich in these top 10 healthy foods may help protect against diseases like cardiovascular disease, diabetes and cancer. They are low in saturated fat and added salt and provide plenty of fibre, nutrients and kilojoules.
Eat whole grains like brown rice, quinoa and oats regularly. These are a good source of dietary fibre, vitamin B1, magnesium and zinc.
1. Salmon
Salmon is a great source of omega-3 fats, protein and other nutrients. It’s also a good choice for people with high blood pressure.
Salmon also improves mood and boosts serotonin levels. Plus, it can help reduce inflammation throughout the body.
When shopping for salmon, be sure to choose wild or farmed from a sustainable source. You should also check for the country of origin and avoid endangered species, like Atlantic salmon.
The key to a healthy diet is eating a wide variety of foods from all the different food groups. This helps you get the most out of each meal, as well as keeping your diet interesting and preventing boredom. A healthy diet also allows room for treats occasionally. These are called ‘discretionary choices’ and should be eaten in small amounts. They include things like takeaway foods, cakes and soft drinks.
2. Leafy Green Vegetables
A staple of healthy diets, leafy green vegetables are low in calories and high in vitamins, minerals and phytochemicals (a group of plant chemicals with health-promoting properties). Regular consumption may help reduce your risk for heart disease, certain cancers, eye diseases and cognitive decline.
Leafy greens such as kale, chard and spinach supply iron, calcium, magnesium, potassium and vitamin C. They are also rich in folate, lutein and zeaxanthin, and beta carotene.
Other tasty options include turnip greens and collard greens, which can be eaten cooked or raw. They contain high amounts of a unique sugar molecule that your gut bacteria (microbiota) crave. The molecule is called sulfoquinovose, or SQ. SQ is produced by your gut microbiota at a massive rate each year, and it feeds the good bacteria in your digestive tract. Adding more greens to your diet will support a diverse population of these bacteria.
3. Wheat Germ
Wheat germ is one of the three edible parts of a wheat kernel, along with the bran and endosperm. It’s often removed from refined wheat products to extend their shelf life, but it can be found in granolas, cornbread and as a toasted or raw add-in for smoothies, hot or cold cereal, and even meatloaf and veggie patties.
It’s packed with a variety of nutrients, including thiamine, folate, magnesium, phosphorus and zinc. It also contains vitamin E, which has antioxidant properties.
Though it’s not as popular as it used to be, adding wheat germ to your diet can help you get more protein and other essential nutrients. However, it is high in oxalates, which can cause problems if you consume too much of it (6). Be sure to check the label! Some brands contain gluten and should be avoided if you have celiac disease.
4. Avocado
Avocados have become a staple of healthy diets. They are high in dietary fiber and good fats (monounsaturated fatty acids) that help lower cholesterol. They also have a lot of carotenoids, especially lutein and zeaxanthin. These antioxidants are associated with eye health and brain function.
They are an excellent source of potassium, a mineral that keeps cells in good condition. They can also help reduce bloating and water retention and can support heart health by controlling blood pressure.
Avocados can be used in a variety of recipes, both sweet and savory. Try spreading it on toast or using it as a dip for veggies. It is also a great addition to salads or chilis. Avocados are a smart food for diabetics and people with insulin resistance as they can prevent sugar spikes. They can also help redistribute fat and reduce visceral belly fat.
5. Oatmeal
Oats are a whole grain rich in complex carbohydrates and water-soluble fiber. These nutrients promote regularity and help stabilize blood sugar levels, reducing your risk of Type 2 diabetes and obesity. Oats also contain potassium, iron, and folate.
Oatmeal is a hearty breakfast that can be made into many different flavors. It can be sweetened with fruit, milk, and even cocoa powder. You can also add a scoop of your favorite protein powder to create a more balanced meal.
Oatmeal contains beta-glucan, which is a soluble fiber that helps reduce cholesterol levels and improves your gut microbiome. You can choose from rolled oats, steel cut oats, instant oats, or oat bran. All types of oatmeal are healthy but rolled oats and oat bran have the highest amount of fiber per serving.
6. Broccoli
The cruciferous veggie is densely packed with vitamins, minerals and protective compounds. It’s rich in vitamin C, dietary fibre and bone-supporting calcium, and it also contains glucosinolates and sulforaphane, compounds that promote the body’s natural detoxification processes.
Its immune-boosting vitamin C content strengthens white blood cells to help ward off infections and heal faster when you do get sick. Plus, its calcium and vitamin K boost bone health for growing children and aging adults, lowering fracture risk and reducing osteoporosis later in life.
It’s also high in carotenoids including lutein and zeaxanthin, which filter harmful blue light to support healthy eyes. Its versatility means you can add it to meals throughout the day for a nutrient-dense power boost. Try it in stir-fries, salads or soups. You can find it in the Brassica family alongside cauliflower, kale, Brussels sprouts and cabbage.
7. Apples
Apples and bananas are two of the most popular fruits around, and both are good sources of fiber and energizing healthy carbs. However, apples have a slight edge in terms of vitamin C and in the ability to promote digestive regularity.
Enjoy apples on the go or use them in sweet and savory recipes. For a snack, try spreading thinly sliced apples with nut butter or topping with granola and cinnamon. Apples are low in calories and a great addition to any weight loss plan. They’re also a good source of heart-healthy potassium and are rich in the plant compound quercetin, which may help lower cholesterol levels. However, for people with irritable bowel syndrome, apples (particularly the firm, unripe variety) are high in fructose and may trigger gastrointestinal symptoms like bloating and gas. This is why it’s important to work with a registered dietitian who can recommend low-FODMAP foods to address these concerns.
8. Almonds
Almonds, a tree nut, provide a unique nutritional package that positively impacts cardiometabolic risk factors and supports gut health. In addition to healthy fats, almonds are rich in potassium, magnesium, vitamin E and other vitamins and minerals. Enjoy chopped unsalted almonds as a snack or add them to cereal, salads and oatmeal.
Adding nuts to your diet can increase feelings of fullness, helping you eat less. A recent study found that eating 2 ounces of almonds daily improved key health markers for people with metabolic syndrome, a group of conditions linked to heart disease, diabetes and cognitive decline. (1)
9. Blueberries
A rich source of anthocyanins, flavonoids and phenolic compounds like quercetin, kaempferol and chlorogenic acid, blueberries can help reduce oxidative stress on the body. Oxidative stress can damage DNA, affecting brain function and accelerating the aging process. Blueberries are also a good source of calcium, phosphorous and vitamin C, helping to support bone health.
The best way to stay healthy is to consume a variety of different foods, including fruit and vegetables, wholegrains, beans and pulses and protein. These nutrients can help prevent heart disease, improve mental health and regulate blood sugar levels. You can find all of these delicious, nutritional foods at our supermarkets and grocers. Add some blueberries to a smoothie or sprinkle on your morning cereal. Eating just one cup of blueberries a day will contribute towards your five-a-day.
10. Coconut
Coconut is a popular tropical food that’s also packed with nutrition. It contains heart-healthy monounsaturated fats and high amounts of antioxidants, including phenolic compounds that protect your cells from damage. The medium chain saturated fats found in coconut can also help increase your good cholesterol, while decreasing the bad. However, coconut is high in calories and saturated fat so it’s important to eat it in moderation.
Coconut water is a great source of electrolytes and can be used as a healthy alternative to sports drinks. However, it’s important to talk to your doctor before consuming it, especially if you have conditions like cystic fibrosis. The excess potassium may cause a sodium imbalance in your body and interfere with some medications. But overall, it’s a healthy addition to your diet. Try adding a glass of coconut water to your daily routine.