1.Nuts
A salty snack every now and again can be very hard to resist, but when it comes in the form of chips or crackers, you end up eating an insane amount of saturated fat and sodium. Try nuts instead. Studies have shown that eating an ounce of mixed nuts every day reduces your risk of heart attack and stroke by 28%.
It doesn’t have to be mixed nuts; any variety you like will do, including the much more affordable peanut. You can eat your nuts in a handful or chop and toast them as an excellent crunchy topping for salads, roasted vegetables, or casseroles.
2.Beans
As we approach middle age, the risk for problems like type 2 diabetes and high cholesterol goes up. Adding beans to your daily diet is a fantastic way to knock that risk back down. Just ¾ cup of beans or lentils each day reduces your bad cholesterol (LDL) by up to 5%. Beans can also improve blood sugar levels in people who already have diabetes.
There is an amazing range of beans and lentils, so you should be able to find a variety or two that you really like. One thing to remember is that if you choose canned beans, it’s best to give them a rinse before eating because canned foods are really high in sodium.
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