Make these five foods a staple in your regular diet, and you will reap the benefits.

Living in a world that currently has the most opportunities for us, we should make it a responsibility of ours to be discriminating eaters. We make 20 food choices a day, which makes about 7,300 choices a year, all which are open opportunities to do something wonderful for ourselves. We can choose foods that we love, and make sure that the foods love us back.

1. Blueberries

Our bodies go through constant oxidation as free radicals are developed, causing damage over time. Oxidation comes with time, by the toxins we take in, foods we eat, and aging. The more oxidation that occurs, the increased risk of heart disease, cancer and signs of aging that will develop. Antioxidants, such as beta-carotene, vitamins E, A, and C, prevent and slow down oxidation. Supplements are good, but natural foods are better. Blueberries contain vitamin C, folic acid, fiber, and tons of antioxidants. Studies have shown it helps improve short-term memory, and half a cup is only about 40 calories. You can’t beat that. It is always best to eat them as fresh as possible.

2. Olive Oil

I know there have always been antagonists against fat, but olive oil is a good fat. There are three types of natural fats: monounsaturated, polyunsaturated, and saturated. Mono- and polyunsaturated fats are good for the heart, as it lowers your bad cholesterol. Extra virgin olive oil is the best, as it is processed without chemicals or added heat. It contains polyphenolics, which are a kind of antioxidant that prevents oxidation. Olive oil tastes great in salads, as part of a marinade, or a great dipping sauce for whole grain breads.

3. Broccoli

This is one of the more popular vegetables in our culture. It helps the immune system and prevents heart disease due to the phytonutrients it contains. It also has vitamins A and C, as well as calcium and folate. Make sure it is cooked lightly so you do not lose the nutrients in the cooking process. They are great tossed in salads, raw with some salad dressing, or in a stir-fry dish.

4. Whole Wheat Bread

Whole grains are vital sources of vitamins and minerals, as well as fiber that help prevent the risk of heart disease, cancer and even diabetes. The trick with finding good whole wheat bread is through the ingredient list. The first ingredient should be some whole grain, whether it is rye or oat or whatever it may be. Some breads can trick people because the bag screams heart healthiness, but its first ingredient is bleached enriched wheat flour, which is far inferior to the ones I’m talking about.

5. Salmon

Our bodies cannot make omega-3 fatty acids, so we have to get them from outside sources. These fatty acids help lower the risk of cardiovascular disease and stroke. Salmon is a rich source for such fatty acids, and also provide vitamins A, C, and B6, along with riboflavin, calcium, iron, and protein. It’s incredibly easy to cook salmon if you are in a rush, and there are many ways to prepare it. I like to smother it with Dijon mustard, garlic, Italian herbs, and lemon juice and then pop it in the broiler. Delicious!

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