What You Can Eat Every Day to Stay Healthy

Nut Butter

These protein-packed spreads, especially peanut and almond butter, are a great source of monounsaturated fats.


You might also try couscous and chickpeas with Swiss chard.

Bulgur, which is made from steamed, dried, and cracked wheat, is higher in dietary fiber and provides more potassium.


Pesto, arugula, and lemon zest are tossed with whole-grain pasta.

Whole-Grain Pasta

Try spreading a can of black beans out on a baking sheet and then coating them in olive oil, ground cumin, and salt.

Black Beans


The egg whites provide protein with few calories and no fat or cholesterol.

Greek Yogurt

This thicker variety of yogurt can include eight grams more protein per serving than unstrained yogurt and is rich in probiotics.

Mushrooms and shallots should be sautéed until soft. Cook the white wine until it has completely evaporated, then add it.


In addition to the cholesterol-lowering monounsaturated fats, just 1/2 cup of avocado provides over 20% of the daily fiber requirement.


The fats that reduce levels of "bad" (LDL) cholesterol while increasing levels of "good" (HDL) cholesterol.



The soluble fiber in oatmeal lowers cholesterol, protects against heart disease, and prevents hunger pangs till lunch.

Sweet Potatoes

Sweet potatoes and apples and cook them for a side dish. Add maple syrup and crushed red pepper to a blender and puree.

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