Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. Look for old-fashioned or steel-cut varieties.
You’ll get nearly 20 percent of your daily dose of fiber in one 1/2 cup serving of avocado, plus cholesterol-lowering monounsaturated fats.1
Walnuts are a solid source of omega-3 fatty acids—the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
Meaty and filling, as a stand-in for beef, mushrooms can slash up to 400 calories from a meal.
Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick style of yogurt can contain eight grams more protein per serving than conventional yogurt.2
The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.3
These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.
Ounce for ounce, this fuzzy fruit contains more vitamin C than an orange and more potassium than a banana.
The darker the color, the richer these tubers are in the antioxidant beta-carotene.
The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow the development of macular degeneration.4
Try this: Make kale chips by tearing the leaves into pieces and tossing them with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300 degrees F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.
Per: Real Simple
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