Filling your cart with healthy food basics such as heart-smart oils, whole grains, and fresh produce is a good way to shop. But, if you really want to make sure you’ll get more minerals, vitamins, and antioxidants, you need to be a bit pickier. These top health picks will take your shopping list to the next level.
Grass-Fed Beef
Grass-fed beef is more expensive than regular beef, but the health benefits it offers make it worth the price. Grass-fed beef contains twice as much vitamin E compared to grain-fed beef.
Vitamin E is an antioxidant that can help prevent some types of chronic diseases. Moreover, grass-fed beef contains as much Omega-3 fatty acids as some types of fish. It is also rich in compound CLA, which makes it a great choice for a weight-loss plan.
However, if you find grass-fed beef to be too pricey, regular organic beef is also a great choice. It is free of antibiotics as well as harmful hormones and substances.
Oatmeal
On top of keeping you full until launch, oatmeal helps prevent heart disease and keeps cholesterol in check. Oatmeal can really do wonders to your health, thanks to its powerful soluble fiber.
If you want to get the most out of oatmeal, make sure to go with steel-cut or old-fashioned varieties. You can make your oatmeal extra tasty by drizzling it with olive oil and sprinkling it with Parmesan.
Avocado
Just a half a cup of avocado will get you nearly 20% of the recommended daily dose of fiber. Avocado is rich in monounsaturated fats—the good kind of fat. When eaten in moderation, avocados help lower bad cholesterol.
The most popular way to eat avocado is probably in the form of guacamole, but you have many more delicious options. For instance, you can substitute avocado for oil or butter, or you can puree it and toss it with pasta.
Omega-3-fortified Eggs
If you are not a fan of fish or meat, Omega-3-fortified eggs are a great way to add these heart-healthy fatty acids to your diet. Each Omega-3 fortified egg contains up to 300 mg of omega 3, on top of all the nutrients of regular eggs.
You can go a step further and opt for eggs that have the certified humane label. Eggs with this label are not any different nutritionally, but they are a better choice if shopping ethically is important to you.
Walnuts
Walnuts are a great, healthy on-the-go snack. They contain a high amount of antioxidants and are rich in omega-3 fats. Walnuts can help raise the good-for-you cholesterol (HDL) and lower the bad-for-you kind (LDL).
You can add them to pastas, salads, baked goods, and breakfast cereals. Walnut oil makes an excellent salad dressing. Walnuts are low in carbs, but they are rich in protein (15%).
Almonds
If you are trying to drop weight, almonds are a great snack of choice. Almonds are one of the most nutritious nuts out there. They contain lots of minerals, vitamins, antioxidants, and healthy fats.
The brown layer of the skin contains powerful antioxidants that help protect your cells from diseases and inflammation, so it’s best not to blanch them. Almonds can also benefit your blood pressure levels and assist with blood sugar control, thanks to their magnesium content.
However, like most other nuts, almonds can get moldy very quickly. So, instead of buying them in bulk, it’s best to get them in smaller packages. Some health stores, such as Health Matters, will even deliver them to your doorstep.
Almonds come in many delicious forms. You can try almond paste, flour, butter, oil, or milk.
Tilapia
When it comes to fish, Tilapia is a dieter’s dream. It is also quite an affordable pick. A 3-ounce serving of Tilapia contains a whopping 0.77 ounces of protein and just 110 calories.
According to the FDA, Tilapia has a very low mercury content. Like most nutritious fish, Tilapia is good for eye, heart, and brain health. Naturally, it is also rich in Omega-3 fatty acids. Tilapia can be a healthy, tasty, and wholesome choice for dinner.
Wild-Caught Salmon
Wild-caught salmon is one of the best and most delicious sources of Omega-3 fatty acids. Wild-caught salmon generally has a lower level of contaminants (such as dioxins and PCB) than farm-raised salmon.
However, both are quite nutritious. Salmon is loaded with selenium, potassium, and vitamin B. Vitamin B is great for brain and heart health. It is also needed for energy production.
Potassium reduces the risk of stroke in women. I can also help control your blood pressure, especially when added to a high sodium diet.