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Everyone knows the benefits of eating healthy, they range from reducing your risks for diseases to helping you extend and improve your quality of life. Every day it seems like a new study comes out that contradicts an old study. Here’s a look at the 10 healthiest foods that have stood the test of time.

1. 8 grams of fat in a portion of avocado seems like a lot but it’s an unsaturated fat. The avocado is a good fat that helps increase good cholesterol and sits at the top of the recommended good fat list.

2. Broccoli has 3 grams of fiber per cup and is full of beta-carotene. Vitamin C is abundant in broccoli which should not be overcooked to keep it’s nutritional value.

3. Cranberries – The popular Thanksgiving staple helps keep harmful bacteria from causing bladder infections. While the juice is packed full of sugar to take away the tart taste, a cranberry supplement is available at your local health food store.

4. Omega-3 fatty acids must be attained from food namely fish, rated as one of the top 10 healthiest foods. Salmon, Tuna, Halibut and fresh water fish help with optimizing brain function including normal growth and development.

5. With 9 grams of protein and 8 grams of fiber in half a cup, lentils are packed full of nutrients. Lentils help with digestion and guards against heart attacks and breast cancer.

6. Skim milk is low in fat and has many healthy nutrients including vitamin A, B2, D and calcium. Soya milk is a healthy replacement if you are lactose intolerant but get the organic version without sweeteners.

7. Any food that comes from the ground is good for you, that’s why oats are one of the top ten foods because of it’s ability to reduce cholesterol. Oats will add fiber, protein and selenium to your diet as well.

8. Adding spinach to your nutrition list will add fiber and it also has cartenoids to protect your eyesight. Spinach is also under research by scientists for reducing the aging process. In any case it makes a great salad with sliced boiled eggs, mushrooms, tomatoes and almonds topped with balsamic vinegar & extra virgin olive oil.

9. Tomatoes – What kind of 10 healthiest foods list would this be without this essential staple and number one salad ingredient? Tomatoes contain lycopene, a powerful antioxidant that helps reduce the risk of many cancers.

10. Almonds are high in fat but the good unsaturated kind. Through intensive research they have been proven to lower cholesterol levels. The almond is high in protein, calcium, potassium, magnesium, vitamin E, fiber and other antioxidants. They are also known to balance blood pressure levels and reduce the risk of osteoporosis.

Although there are more than 10 healthiest foods in the world, the ones discussed in this article are right up there in benefits and popularity. Once you try them it’s hard to give them up and your body will thank you for it.

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