Some people call them ‘Superfoods’. They can help lower blood pressure, fight infection, and lower your risk of cancer and heart disease.

Here are 9 superfoods to make a regular part of your diet:

1.- Apples, Berries and Citrus

·         Apples may lower cholesterol. Oranges, grapefruit and other citrus may help prevent cancer. Berries may boost heart health.

·         These fruits have fiber and vitamin C

2.-  Beans and Other Legumes

·         They can lower cholesterol. Plus, beans have fiber, iron and zinc.

·         Good choices include kidney beans, pinto beans, black and white beans, peas or lentils.

3.- Fish

·         The omega-3 fatty acids in fish are good for your heart and your brain

·         Salmon, sardines, herring and mackerel are especially good for you

4.- Nuts

·         Nuts are another good source of omega-3 fatty acids.

·         They have vitamin E, iron, zinc and potassium

5.- Onion and garlic

·         Onions and garlic can reduce inflammation.

·         They may help prevent stomach and colon cancer

·         They are also good for heart health.

6.- Olive oil

·         Olive oil helps protect the heart

·         It can lower levels of LDL (bad) cholesterol

7.- Vegetables

·         Eat vegetables of every color, including beets, broccoli, red peppers, spinach, squash, tomatoes and sweet potatoes.

·         Add more greens to your diet: broccoli, spinach, kale, green peppers, celery, aromatic herbs, etc

·         They are good for your brain, your heart and prevent serious illnesses.

·         Many vegetables contain beta-carotene, fiber, vitamins B-6 and C, folate and potassium

8.- Whole Grains

·         Whole-grain foods protect against cancer, heart disease and diabetes

·         Whole grains have fiber and vitamins E and B.

9. Avocados

·         They enhance weight loss

·         They reduce liver and kidney damage and benefit the eye health

·         They support heart health and boost brain health

·         They help relieve arthritis pain

·         They are full of antioxidants


… and 5 to Avoid

1.- Saturated fats and trans fats: these are often found in fried foods, store-bought baked goods, candy, chips, etc. They are ‘bad’ fats which are not good for your heart (or your weight).

2.- Added sugars: sugars like corn syrup, sucrose, white sugar and others add calories but not nutrition. Avoid sugary drinks like soda

3.- Salt: Too much salt (sodium) raises your risk for high blood pressure

4.- Refined grains: white flour and white rice are low in fiber and nutrients. Better whole grains

5.- Alcohol: drinking alcohol is fine in small amounts. Too much is bad for your health, your mood and your weight.


Choosing to eat certain foods more often can have a big impact on your health, from protecting your heart to lowering your risk of certain cancers. Other foods can hurt your health!