Fatty, or oily, fish, including salmon (pictured), anchovies, sardines, and herring, are loaded with essential nutrients and are a potent source of omega-3 fats.
Omega-3 fats help reduce the expression of cellular adhesion molecules. These are proteins that allow cells to stick to one another and their surroundings—clogging agents, if you like.
Furthermore, omega-3s can reduce the risk of blood clots, lower triglyceride levels—a type of fat (lipid) found in your blood—and increase levels of good HDL cholesterol.
This recommendation is based on research that shows people who eat two or more servings of fish per week are less likely to develop atherosclerosis in their carotid arteries.
Berries, including strawberries and blueberries, are fruits associated with an impressive roll call of health benefits.
Berries are known to reduce inflammation and improve heart health. In addition, berry consumption has been linked to improvements in bad LDL cholesterol.
A super healthy way to start the day is with a bowl of high fiber cereal garnished with mixed berries. Soak with low-fat milk, and lay off the sugar.
The tangy citrus fruit family is packed full of goodness. They are blessed with polyphenol compounds called flavonoids, which have powerful antioxidant properties.
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