Eggs
Egg yolks are home to tons of essential but hard-to-get
nutrients, including choline, which is linked to lower rates
of breast cancer (one yolk supplies 25% of your daily
need) and antioxidants that may help prevent macular
degeneration and cataracts. Though many of us have
shunned whole eggs because of their link to heart disease
risk, there’s actually substantial evidence that for most of
us, eggs are not harmful but healthy. People with heart
disease should limit egg yolks to two a week, but the rest
of us can have one whole egg daily; research shows it
won’t raise your risk of heart attack or stroke. Make
omelets with one whole egg and two whites, and watch
cholesterol at other meals.


Nuts
In a nutshell: USDA researchers say that eating 1½
ounces of tree nuts daily can reduce your risk of heart
disease and diabetes. Walnuts are rich in omega-3s.
Hazelnuts contain arginine, an amino acid that may lower
blood pressure. An ounce of almonds has as many heart-
healthy polyphenols as a cup of green tea and 1/2 cup of
steamed broccoli combined; they may help lower LDL
cholesterol as well. The key is moderation, since nuts are
high in calories. Keep a jar of chopped nuts in your fridge,
and sprinkle a tablespoon on cereal, salads, stir-fries, or
yogurt. Or have an ounce as a snack most days of the
week.


Tomatoes
Tomatoes are our most common source of lycopene, an
antioxidant that may protect against heart disease and
breast cancer. The only problem with tomatoes is that we
generally eat them in the form of sugar-loaded jarred
spaghetti sauce or as a thin slice in a sandwich. For a
healthier side dish idea, quarter plum tomatoes and coat
with olive oil, garlic powder, salt, and pepper. Roast


Red peppers
Citrus fruits get all the credit for vitamin C, but red
peppers are actually the best source. Vitamin C may be
best known for skin and immunity benefits. Researchers in
the United Kingdom looked at vitamin C intake in 4,025
women and found that those who ate more had less
wrinkling and dryness. And although getting enough
vitamin C won’t prevent you from catching a cold or flu,
studies show that it could help you recover faster. Vitamin
C has other important credentials, too. Finnish
researchers found that men with low levels were 2.4 times
likelier to have a stroke, and Australian scientists recently
discovered that the antioxidant reduces knee pain by
protecting your knees against arthritis.