4. Black or green tea
An easy way to keep your heart healthy? Try unsweetened tea. Black, green, and oolong teas all have nutrients like the ones in vegetables, says Weisenberger. In this case, we’re talking about flavonoids. These plant-based chemicals help calm inflammation, which is linked to heart disease, cancer, and type 1 and type 2 diabetes.
But don’t be fooled by those bottled teas you find in the soda aisle at the supermarket. They have few, if any, of those fruit- and veggie-like compounds in them, so Weisenberger advises skipping them and brewing your own tea.
5. Oats
A great way to start off your day is with a bowl of oatmeal. For one, oats contain an important, cholesterol-lowering type of fiber known as beta-glucan. “It is known to remove cholesterol from the digestive tract and help reduce insulin resistance,” says Weisenberger. (Insulin resistance is linked to diabetes.)
Why is insulin so important to your body? It’s the hormone that helps move sugar from your blood into your cells. If your body becomes less sensitive to it — meaning your cells become resistant to all that insulin — your blood sugar levels can rise, increasing your odds of diabetes.
If you want to get a little more out of your morning oatmeal, try topping it with fruit or making oatmeal muffins or oatmeal pancakes.
Barley also contains the same type of cholesterol-lowering fiber. Toss it into soups or use it as a base for a grain salad.
Stay healthy by eating right and booking a virtual appointment. Learn more by calling 1-844-211-7730.
6. Blueberries
Who knew that such a tiny fruit could have such a huge impact on your body? Blueberries (and other berries) are rich in antioxidants, which can help fight cancer by neutralizing compounds known as free radicals. When you have high levels of free radicals bouncing around in your body, it can damage your cells’ DNA.
In addition to eating a handful of fresh blueberries, you can use them as an ingredient in smoothies, stir them into yogurt, or bake them into muffins. Oatmeal blueberry muffins, anyone?
7. Pumpkin seeds
If the last time you saw pumpkin seeds was in the trash after carving a jack-o’-lantern, be sure to save them next time — or just pick up a bag at the store. Pumpkin seeds contain plant compounds called lignans that have been linked to a reduced risk of breast cancer, stomach cancer.
Pumpkin seeds also have a high concentration of magnesium (a mineral), zinc (a nutrient), and omega-3 fatty acids, which reduce your risk of high blood pressure, heart disease, and high blood sugar. Plus, they may help lower your cholesterol, says Roberts. This is thanks to substances called plant sterols, as well as those good-for-you omega-3s.
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8. Eggs
Here’s some good news: Eating eggs is good for your health, says Weisenberger. Why? For one, eggs are a great source of nutrition; they’re high in protein and vitamins B and D.
A diet high in healthy protein can help lower your risk of developing chronic conditions such as heart disease, diabetes, and cancer. It also helps your body with everything from building bones and muscles to making enzymes that aid in digestion. Vitamin B keeps your energy levels up, while vitamin D promotes bone health.
And the whole egg is good for you too — even the yolk, which is another good source of vision-saving lutein, Weisenberger says.
9. Winter squash
Hard-shelled winter squash varieties, such as butternut or acorn squash, may help lower your risk of cancer, says Roberts. Like spinach, winter squash is full of beta-carotene, as well as antioxidants lutein and zeaxanthin, which in addition to promoting eye health can reduce your cancer risk.
These veggies are also rich in potassium, which can counter the damaging effects of sodium on your blood pressure.
Plus, winter squash is super versatile. Try roasting cubes of it until they’re brown and crispy on the outside and soft on the inside. Or you could puree it into a hearty soup. Or, better yet, hollow one out, stuff it with brown rice (or another whole grain) and bake it.
Talk to your doctor about changes you can make to your diet — without leaving your home. Book a virtual visit today, or call 1-844-211-7730 for more information.
This article contains information that is not compiled by UnitedHealthcare or any of its subsidiaries. UnitedHealthcare does not represent all the information provided are statements of fact. Please consult directly with your primary care physician if you need medical advice.
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