1. Whole grains
While bread and cereal are important elements of any diet, be sure to choose foods made from whole wheat, whole-wheat flour, and other whole grains. Look for the word "whole" on the ingredient list. Whole grains may lower the risk of cardiovascular disease, type 2 diabetes, and cancer.
2. Fish
Try to eat at least two three-ounce cooked servings of fish a week, especially salmon and tuna that are rich in omega-3 fatty acids that help protect against heart disease.
3. Walnuts and almonds
Nuts are nutrient dense and naturally cholesterol free, notes the Mayo Clinic, and may help reduce LDL "bad" cholesterol, which in turn will help reduce the risk of a heart attack.
4. Plant stanols or sterols
You'll find these natural substances from plants in margarine-like spreads such as Benecol and Take Control. Plant stanols or sterols help block the absorption of cholesterol, and when they are used as directed in place of other fats, they can decrease LDL cholesterol up to 14 percent, says the Mayo Clinic.
5. Soy
When eaten as a regular part of your diet, soy helps lower cholesterol and your risk of cardiovascular disease. Find it in tofu, soy burgers, soy dogs, soy yogurt, and roasted soy nuts. You can also add soy powder to a shake made with fat-free ice cream.
6. Fat-free dairy products
Did you know that what you eat can actually help lower your blood pressure? Skim milk and fat-free cottage cheese, yogurt, and cheese all do this, as well as help prevent stroke, colon cancer, and obesity.
7. Berries
Rich in antioxidants, blueberries, raspberries, and strawberries may lower cancer and cardiovascular disease risk.
8. Broccoli and cauliflower
Broccoli and cauliflower, along with cabbage, Brussels sprouts, bok choy, and kale, are cruciferous vegetables that are packed with phytochemicals that may help reduce the risk of colorectal and other cancers. And that's not all. They also contain fiber, have no cholesterol, and are naturally low in fat and calories.
9. Tomatoes
Tomatoes contain nutrients that include vitamins C and B-complex as well as iron and potassium and the antioxidant lycopene, notes the Mayo Clinic. In numerous studies, lycopene has been shown to help lower the risk of heart attack and prostate cancer.
10. Green tea
Rich with a phytochemicals known as flavonoids, green tea has been shown to help lower the risk of some cancers and heart disease.
