1.Water:

Water Drink between 8 and 12 cups of water each day.

2.Dark green vegetables:

At least three to four times a week, consume dark green veggies. Broccoli, peppers, brussel sprouts, and leafy greens like kale and spinach are all good choices.

3.Whole Grains:

At least twice or three times a day, consume whole grains. Look for whole wheat, rye, oatmeal, barely, amaranth, quinoa or a multi grain when choosing your flour. 3 to 4 grammes of fibre per serving are found in a good source of fibre.An excellent source has 5 grammes or more of fibre per serving.

4.Lentils and beans:

Eat a mela with beans at least once every week. Lentils, including beans, can be eaten alone or added to salads, soups, stews, casseroles, and lips.

5. Fish:

Eat two to three servings of fish per week if possible. Three to four ounces of cooked fish make up a dish. Salmon, trout, hearing, bluefish, sardines, and tuna are all excellent options.

6.Berries:

Berries add two to four fruit servings per day to your diet. Attempt to consume fruit like strawberries, raspberries, blueberries, and blackberries.

7.Winter squash:

Winter squash consume butternut and acorn squash in addition to other vegetables with intensely coloured green and orange, such as sweet potatoes, cantaloupe, and mango.

8.Soy:

To assist in lowering Cholesterol levels, a low-fat diet is advised to include 25 grammes of say protein each day. Try tempeh, edamame beans, soy milk, tofu, and texturized vegetable protein (TVP).

9.Oatmeal:

Thanks to it's soluble fibre, muesli helps prevent heart disease, lowers cholesterol, and keeps you full until lunch. Choose the traditional or steel-cut varients.

Try this:

Try this muesli recipe with spinach and poached eggs for a savoury breakfast or drizzle cooked muesli with olive oil and sprinkle with Parmesan.

10.Avocado:

On a table, an avocado is cut in half. In addition to cholesterol- lowering money saturated fats. One ½ cup portion of avocado provides over 20% of your daily need for five.

Do this:

Slice an avocado in half, add soy sauce and lime juice, and top with toasted sesame seeds for a tasty side dish. Or try toast with avocado.

11.Wapnuts:

Omega-3 fatty acids, which lower bad cholesterol (LDl) and increase good chole. (HDL), can be found in abundance in walnuts 

Try this:

Include some walnuts, dried figs, and anise seeds in your bags for a nutritious on-the-go snack. (The anise together).Or you might try this receipt for corn salad with Feta and Walnuts.

12.Mushrooms:

A bowl of many kinds of mushrooms are a delicious and meaty alternative to beef that can cut up to 400 calories from a mela.

Do this:

Sliced shallots and mushrooms should be cooked until soft. Cook the white wine until it has evaporated after adding a splash. Serve with roasted chicken or seafood. Or try a pizza with mushrooms on it.

13.Almonds.

Vitamin E, which is abundant in almonds and helps prevent cataracts and macular degeneration, has anti-aging properties. I advise consuming just a few handfuls each day.

14.Mangoes:

They include a lot of fibre, vitamins A and C, few calories. They also include additional vitamins, minerals, and antioxidants, and they have been associated with a number of health advantages. Additionally all of my children enjoy the, so we call all agree on that. Bob canter, UC Davis Division of surgical oncology's professor of surgery.

15.Mediterranean diet:

We all know that being physically active improves your mental health. So try to eat regularly throughout the day and limit your reliance on snacks and missed meals.

Eat a lot vegetables and lean meat on a mediterranean-style diet, and keep your weight within safe limits.