1. Water
Water is essential for your body.
2. Dark green vegetables
Dark green vegetables should be consumed at least three to four times per week. Broccoli, peppers, Brussels sprouts, and greens such as kale or spinach are all good options.
3. Whole grains
At least two to three times a day, eat whole grains. You can find whole-grain flour in rye, oatmeal or barley. Good fibre sources have 3 to 4 grams per serving. The source of fibre that is best has at least 5 grams per serving.
4. Beans and lentils
Eat a meal based on beans at least once per week. Add legumes such as beans and lentils to soups, casseroles and salads. You can also eat them straight.
5. Fish
Eat two to three portions of fish per week. Each serving is 3 to 4 ounces of cooked fish. Salmon, trout, and bluefish are all good choices.
6. Berries
Include between two and four portions of fruit per day in your daily diet. Berry fruits such as strawberries, raspberries, blueberries and blackberries are good choices.
7. Winter squash
Butternut and acorn squashes, as well as dark orange and green coloured fruits and vegetables such as sweet potato, mango and cantaloupe, are all good choices.
8. Soy
To lower cholesterol, it is recommended that you consume 25 grams of soy protein per day as part of your low-fat diet. Tofu, soymilk, edamame beans, tempeh, and texturized veggie protein (TVP) are all good options.
9. Flaxseed and other nuts and seeds
Include a moderate amount – about 1/4 cup – of nuts in your diet each day.
10. Organic yoghurt
Women and men aged 19-50 years need to consume 1000 milligrams per day. If you are 50 or older, the amount should be 1200 milligrams. Three to four servings of calcium-rich dairy products, such as low-fat or non-fat varieties, should be consumed each day. Include organic options.