10 Healthiest Foods

There’s no standard criteria for determining the “top 10 healthiest foods.” Ask 10 nutritionists and you’ll probably get 10 different responses.


But one thing’s for sure. The foods below are all nutrition powerhouses loaded with vitamins, nutrients, and antioxidants. Substitute some of the junk foods you’re eating with these healthy foods and you’ll immediately notice a difference in how you look and feel.


Without further ado, here’s my list of 10 of the healthiest foods you can eat:


1. Olive Oil is loaded with monounsaturated fats. These “good fats” may lower your risk of heart disease and certain types of cancer. Olive oil is an integral part of the popular Mediterranean Diet, one of the few diets I support.


Research shows that people who get more of their fat from monounsaturated sources like olive oil have lower incidences of heart disease, atherosclerosis, diabetes, colon cancer, and asthma. Be sure to buy Extra Virgin Olive Oil, which is the least processed and contains more polyphenols (antioxidants).


One thing to note here: nearly 70 percent of extra virgin olive oils you buy in the grocery store are fake. I usually stick with California Olive Ranch.


2. Blueberries are another one of the 10 healthiest foods you can eat. They contain powerful antioxidants that may help lower LDL (bad) cholesterol. In fact, these antioxidants were rated #1 in antioxidant activity in a Tufts University study that compared 40 fruit and vegetables.


Blueberries have been linked to a multitude of health benefits. They can help lower your risk of heart disease and cancer, promote vision and urinary health, and reduce inflammation.


3. Yogurt has healthy bacteria that helps boost your immune system, fight infection and improve your gastrointestinal health. Yogurt may also help prevent osteoporosis, lower cholesterol and reduce your risk for high blood pressure. It’s a great source of calcium and B vitamins too.


Contrary to popular belief, full fat yogurt is not bad for you. Yes, the full fat version has more calories, so if you’re trying to lose weight, fat free yogurt is a viable option. But watch out for brands with artificial fillers and preservatives.


Despite your preference for full-fat or non-fat, definitely opt for yogurts with no added sugar. Most flavored yogurts are loaded with sugar, so buy plain, non-fat yogurt and add your own fruit instead. My fave: Greek yogurt, which is higher in protein.


4. Broccoli makes the 10 healthiest foods list because it’s high in antioxidants and loaded with vitamin C, calcium and folic acid. Eating broccoli stimulates the body to create natural cancer fighting substances. This means diets that include cruciferous vegetables like broccoli have been shown to prevent a number of different types of cancers.


Broccoli is also high in soluble fiber and low in calories. Among the other many healthy benefits of broccoli are its’ ability to help prevent osteoporosis and treat high blood pressure.


5. Leafy green vegetables like spinach, kale, collards, and Swiss chard prevent muscle & bone loss and have been linked to decreased risk of cancer and heart diseases. They’re also high in antioxidants and vitamins A, C, and K, as well aspotassium and folate.


Calorie for calorie, not many foods can match the nutritional benefits and low calorie content of green, leafy vegetables.


6. Tomatoes are high in lycopene, a powerful antioxidant, as well as vitamins A and C and potassium. Eating tomatoes may help decrease your risk of developing heart disease, improve prostrate health and lower cholesterol.


When choosing ketchup, opt for organic ketchup, which contains much higher amounts of lycopene. Also, tomato juice is a great option, but pick the low sodium varieties. Same goes for tomato sauces: look for reduced sodium brands that only contain all-natural ingredients.


7. Apples help lower your cholesterol; may help prevent numerous types of cancer; and have health benefits related to many other conditions, including Alzheimer’s disease, asthma, and diabetes.


Apples are high in antioxidants and contain plenty of vitamin C and fiber too. However, apples tend to be one of the most contaminated fruits on the pesticide scale, so choose organic varieties when possible.


8. Salmon is loaded with heart healthy omega-3 fatty acids, which have been linked to a decreased risk of sudden-death heart attacks, heart disease, memory loss, and Alzheimer’s.


Salmon has also been shown to help control symptoms of arthritis and depression.Choose wild salmon over farm raised (farm raised salmon swim around in their own feces and therefore are higher in contaminants).


9. Sweet potatoes are one the top 10 healthiest foods for good reason: they’re a nutrient-rich vegetable that contain high amounts of fiber, potassium, and vitamins A and C.


Sweet potatoes also have antioxidant and anti-inflammatory properties, and have been shown to stabilize blood sugar levels (making you feel fuller for longer periods of time). Throw in cancer and heart disease fighting properties, and you have a true nutritional superstar.


Try this sweet potato chips recipe.


10. Almonds round out the 10 healthiest food list. They’re loaded with healthy monounsaturated fats, and also contain protein, fiber, potassium, and calcium.


Almonds are rich in vitamin E and potassium and may help lower cholesterol levels and lower your risk of heart disease and diabetes too.


A handful of raw almonds a day is one of the best choices you can make for a heart healthy snack that’s actually quite filling.