Rich in heart-healthy monounsaturated fats and low in unhealthy saturated fats, EVOO has decades’ worth of research documenting its cardiovascular benefits. EVOO is the primary fat used in the Mediterranean diet, considered the gold standard for health and longevity.
Despite popular opinion, there’s no reason to give up carbs entirely if you’re trying to lose weight or improve your health this year. In fact, whole grains (like brown rice, quinoa, farro, oats, and barley) have been linked to a lower risk of heart disease, type 2 diabetes, obesity, and certain types of cancer. Eating more whole grains may even add years to your life.
Whole grains provide filling fiber plus beneficial antioxidants, vitamins, and minerals. Strive to get about three servings of whole grains per day.
How to use them: Enjoy oats or other whole-grain cereals for a hearty breakfast. Add couscous, farro, quinoa, or other cooked whole grains to salads or side dishes. Bake with whole-grain flour whenever possible.
Canned Beans
Canned beans are one of the most versatile and convenient staples to stock in your healthy kitchen. Beans are rich in fiber, protein, antioxidants, potassium, and iron. Research shows that eating beans can help you manage your waistline and reduce your risk for heart disease. Shoot for half a cup three times a week.
How to use them: Snack on roasted chickpeas or spread hummus on your sandwich in place of mayo. Add them to hearty soups, turkey chili, or burrito bowls. Pureed beans can also be used to replace about half of the oil in baked goods like brownies, cookies, and cake.
Canned Seafood
A tin or pouch of tuna or salmon is packed with omega-3 fatty acids that help protect your heart, boost brain power, elevate mood, maintain eyesight, and keep joints mobile. As a result, most health organizations recommend eating at least two servings of fish or seafood per week–and when it comes from a can you don’t even have to cook! Salmon, tuna, anchovies, and sardines are all good options for lean sources of protein and other important nutrients and vitamins.
How to use it: Make salmon cakes or burgers. Use tuna as a protein-packed salad topper or a savory addition to pasta dishes.