Oatmeal

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.

Avocado

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

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).

Mushrooms

Meaty and filling, as a stand-in for beef, mushrooms can slash up to 400 calories from a meal.

Greek Yogurt

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

Eggs

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

Edamame

These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.

Kiwi

Ounce for ounce, this fuzzy fruit contains more vitamin C than an orange and more potassium than a banana.

Sweet Potatoes

The darker the color, the richer these tubers are in the antioxidant beta-carotene.

Kale

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