7 Best Healthy Foods To Eat In 2018

If you want to improve your well-being in 2018, then begin to buy healthy foods at the supermarket. Many people want to lose weight and prevent illness, and by consuming a nutritious diet, it is possible to do both of these things. Make sure to shop for these healthy foods this year. 

Food 1: Quinoa

Quinoa is a protein-rich seed that is boiled in the same way as brown rice. Not only does this seed provide a lot of protein and fiber, but also, it is gluten free, making it a safe food choice for many individuals. Today, you can find this food in the rice section of a store. 

Food 2: Fermented Vegetables and Fruits

Several types of fermented vegetables are high in probiotics. If you want to improve the condition of your digestive tract, then it is essential to consume more good bacteria. In addition to eating pickles, you can consume sauerkraut, watermelon rinds or cauliflower. 

Food 3: Kale

Instead of eating spinach in 2018, you will want to have kale. This dark leafy green vegetable is high in several vitamins, including A, B6 and C. By consuming kale, you are ingesting calcium and iron. You can use raw kale in salads and on sandwiches, but it is also possible to boil kale, or you can make baked kale chips. 

Food 4: Greek Yogurt

Greek yogurt is becoming more popular because it has a denser and richer texture. You can find plain Greek yogurt that is lower in calories so that you can add your own fresh fruit to avoid consuming too much sugar. 

Food 5: Artichokes

Artichokes are an edible thistle that has a dark green color, and you must snip the edges of this vegetable’s leaves before steaming it in a pan with a small amount of water. The traditional way to eat an artichoke is by peeling off its leaves to dip into melted butter, and you must pull a leaf through your teeth to remove the tender flesh. 

Food 6: Edible Flowers

Some varieties of flowers are edible, and these foods can provide several nutrients. You can decorate baked goods with edible flowers, or you can add these foods to salads. Some of the most popular edible flowers are daisies, lilacs and tulips. 

Food 7: Mushrooms

You can find packaged or loose mushrooms at your local grocery store, but make sure to choose different varieties to use in casseroles, soups or as pizza toppings. There are also recipes for fried or stuffed mushrooms that use cheese, seasonings or batter. 

The 7 Best Foods to Improve Cholesterol

It is important to reduce your cholesterol levels to prevent cardiovascular disease that affects your blood vessels, arteries and heart. Here are seven foods that dietitians recommend for cholesterol reduction. 

1: Leafy Green Vegetables

Broccoli, kale and spinach contain antioxidants that will reduce the inflammation in your body to help prevent heart disease. The antioxidants in these vegetables will also detoxify your body’s cells. These leafy green vegetables contain numerous vitamins and minerals that will boost your body’s immunity levels. It is possible to consume spinach, kale or broccoli in a variety of ways by using the vegetables raw in a salad or adding the vegetables to cooked recipes.

2: Steel-cut Oats

Rather than having a boxed cereal that contains a lot of sugar and sodium, eat cooked steel-cut oats for breakfast. There are several ways to prepare steel-cut oats quickly for an easier breakfast, but you can also use steel-cut oats in other ways, including adding the grain to baked goods such as muffins, cookies or bread. Steel-cut oats are beneficial for your cardiovascular system because this food contains a lot of fiber that helps to absorb and remove fat from your digestive tract.

3: Fish and Eggs That Contains Omega-3 Fatty Acids

Instead of eating beef, poultry or pork at your meals, switch to fish that is rich in omega-3 fatty acids. Some of the best types of fish that contain omega-3 fatty acids are:

• Tuna
• Mackerel
• Salmon
• Sardines
• Lake trout

You can also find eggs that have extra omega-3 fatty acids because the hens that produce the eggs consume a diet of flaxseeds.

4: Brightly Colored Berries

Berries with brightly colored coverings or flesh contain antioxidants that will reduce the inflammation throughout your body. Look for these berries in the fresh, frozen or canned fruit areas of a grocery store:

• Blueberries
• Strawberries
• Raspberries
• Cranberries
• Black currants
• Goji berries

Not only can you eat berries raw, but also, you can add the fruit to smoothies or baked goods.

5: Delicious Avocados

Avocados contain high levels of vitamin C and B6 along with monounsaturated fat. While some types of fat are bad for your cardiovascular system, monounsaturated fat can raise the good cholesterol levels in your bloodstream while reducing the bad cholesterol levels. In addition, an avocado contains a lot of fiber to improve the functions of your intestinal tract to prevent absorption of harmful fats. You can consume an avocado raw after removing its large seed and thick peel, or you can use it in a dip recipe.

6: Pungent Garlic

Garlic is related to leeks, shallots or onions, and consumption of this food can reduce your cholesterol levels. This herb adds flavor to many of your recipes while helping to protect your cardiovascular system. You can add garlic cloves to recipes that contain pasta, fish or vegetables. Garlic is an inexpensive food that is easy to find at a local supermarket, and it is also available in powdered or liquid formats.

7: Almonds, Cashews, Walnuts and Macadamia Nuts

You might think that nuts are bad for you because the food is high in calories, but many types of nuts contain omega-3 fatty acids that will reduce your high-density lipoproteins while increasing your low-density lipoproteins. Some of the best nuts to consume include:

• Macadamia nuts
• Cashews
• Walnuts
• Almonds

Remember that a portion of nuts is small, so learn to count or measure the foods first.

4 Foods To Power Up Your Immune System

A healthy immune system is essential for preventing illness and disease. Eating foods with the right vitamins, minerals and other nutrients will boost your immune system so that it is better prepared to fight viruses, bacteria and other toxins.

A well-balanced diet is essential for maintaining a healthy immune system, which is critical for warding off disease. Several vitamins and minerals play an important role in boosting the body’s inherent defenses. Many of these nutrients like selenium aid in the manufacture of glutathione, which helps prevent illness and lowers the incidence of infection. Other crucial nutrients include vitamins A, C, D and E as well as B-complex vitamins and trace elements, such as magnesium and zinc. When creating a meal plan, you should include foods that are rich in antioxidants that also contain glutamate, glycine and cysteine, which are amino acids that serve as building blocks for glutathione. Incorporating the following foods is a great way to provide your immune system the nutrients it needs.

Beans

In addition to being low in fat and calories, beans or legumes are rich in B vitamins, potassium and dietary fiber. They are an excellent source of glutamate and glycine. Beans contain health-promoting substances known as saponins, which clinical trials show reduce cholesterol and the blood glucose response. They also lower the incidence of kidney stones. A good source of protein for building healthy cells, beans can be substituted for several servings of meat each week. In addition to boosting your immune system, navy, pinto, red and black beans have anti-inflammatory properties. Beans can be added to chili, soups and salads. Eating a cup of beans each week also supplies nutrients like copper.

Broccoli

Broccoli and other cruciferous vegetables like arugula, bok choy, cauliflower and Brussels sprouts are rich in vitamins A, C and E as well as dietary fiber. They also contain disease-fighting phytochemicals and numerous other minerals like selenium. Studies show that these vegetables protect against cancer and reduce oxidative stress by boosting your immune system. Cruciferous vegetables contain the important nutrient sulforaphane, which enhances the liver’s ability to flush out toxins that can damage cells in your body. Broccoli also has antibacterial and antiviral properties.

Cold Water Fish

Wild, cold-water fish like cod, herring, salmon and tuna are a rich source of protein and omega-3 fatty acids. They are also low in saturated fat. Higher dietary intake of fish lowers the incidence of coronary artery disease, and cardiovascular mortality. Along with supplying glutamate and glycine, fish is also one of the few sources of vitamin D. Wild salmon contains astaxanthin, a potent antioxidant. Clinical studies have confirmed that the nutrient has a beneficial effect on the immune system. In addition to increasing strength and endurance, fish also improves cardiovascular health and eye health while lowering cholesterol.

Spinach

A popular superfood, spinach is packed with folic acid, beta-carotene and vitamin C, which improve the immune system. Along with antioxidants, spinach is also a good source of potassium and magnesium. These minerals help the body stay hydrated and manage energy levels. Spinach is also a good source of vitamins A and E. You can substitute kale and Swiss chard, which is high in beta-carotene and calcium as well as vitamins C and K.

Your diet should sustain the health and work of your immune system. Eating a healthy diet filled with a variety of foods that contain essential nutrients will improve your immune system and lower your risk of illness. Consuming nutritious food is a holistic way to protect your health. If fresh food is not available, frozen versions are a suitable substitute.