Walnuts, in particular, are high in omega 3 fatty acids, which may be beneficial for heart health. They may be enjoyed raw or simply toasted, but avoid those with added sugars, like honey-toasted nuts.

In addition to providing healthy fats, they are naturally high in fiber and low in carbohydrates.

NUTS: Prominent in the Mediterranean diet but long shunned for their high fat content, nuts are now recognized as offering significant health benefits. Together, these potential properties may reduce the overall risk of cardiovascular disease, including heart attacks and strokes. It is purported to reduce inflammation, lower cholesterol, decrease blood clotting, and reduce blood pressure. Olive oil contains large amounts of antioxidants, including polyphenols and oleocanthal, which has anti-inflammatory properties. OLIVE OIL: The Mediterranean diet, widely acknowledged as a healthy diet, is high in oleic acid, one of the monounsaturated fats contained in olive oil. The addition of a small amount of vinegar during cooking helps leach some of the stored minerals.īone broths are very high in amino acids such as proline, arginine, and glycine, as well as minerals such as calcium, magnesium, and phosphorus. The long simmering time (four to forty-eight hours) releases most of the bones' minerals, gelatin, and nutrients. Furthermore, drinking green tea has been linkedīONE BROTH: Virtually every culture's culinary traditions include nutritious and delicious bone broth - bones simmered with vegetables, herbs, and spices for flavoring. Polyphenols in green tea may boost metabolism, which can improve fat burning. TEA: Green tea is naturally much lower in caffeine than coffee, making this drink ideal for those who are sensitive to caffeine's stimulant effects. However, recent research has come to the opposite conclusion, perhaps because coffee is a major source of antioxidants, magnesium, lignans, and chlorogenic acid. Avoid instant oatmeal, which is heavily processed and refined.ĮGGS: A natural whole food, previously shunned due to cholesterol concerns, eggs can be enjoyed in a variety of waysĬOFFEE: Due to its high caffeine content, coffee is sometimes considered unhealthy. OATMEAL: Whole oats and steel-cut oats are a good choice, although they require long cooking times to break down the significant amounts of fiber they contain.

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