There are many natural and simple foods out there that practically have superpowers in the way they support multiple aspects of your health.
When we’re being told to eat a diet high in nutrient-dense foods to help treat ailments like inflammation, high blood pressure, and more, it can be hard to figure out which ones you should be buying and adding to your routine consistently.
Luckily, we’ve spoken to health experts like Elizabeth Katzman, FDN-P, and Melissa Rifkin, MS, RD, CDN, about five foods that are “great” for combatting common health issues like inflammation, high cholesterol, high blood pressure, and more. These foods are not only great for you but also super accessible and can be found at most grocery stores. Read more about them below.
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1. Flax Seeds
According to Elizabeth Katzman, a Functional Diagnostic Nutrition Practitioner, flax seeds are small yet powerful seeds that carry a lot of health benefits.
"Including two to four tablespoons of ground flaxseed in your daily diet can lower cholesterol by approximately 18%," said Katzman.
"They can be easily added to shakes, sprinkled on salads, or incorporated into whole grain cereal."
Katzman also explains that flax seeds are rich in soluble fiber, which reduces "cholesterol absorption." They also contain alpha-linolenic acid (ALA), which is an omega-3 fatty acid with anti-inflammatory properties. Therefore, if heart disease runs in your family, you may want to up your flaxseed intake to support your cardiovascular health.
2. Almonds
Aside from being crunchy, versatile, and delicious, almonds are considered a "superfood" by many.
"Almonds can lower harmful LDL cholesterol, improve glycemic control, and reduce inflammation and oxidative stress, especially in people with type-2 diabetes or prediabetes," explained Registered dietitian Melissa Rifkin of Melissa Rifkin Nutrition.
"In addition to these benefits, health and nutrition experts recently concluded that almonds positively influence cardiometabolic health."
Almonds are also rich in healthy fats and fiber, so you can't really go wrong with having a handful of them as a snack or putting them on top of breakfast dishes.
3. Fatty Fish (Salmon, Sardines, Mackerel)
Swapping out other types of meat for fatty, nutrient-dense fish a few times a week can improve your health more than you may think.
According to Rifkin, consistently eating fatty fish like salmon, sardines, and mackerel that are high in omega-3 fatty acids "may improve insulin sensitivity, lower cholesterol, reduce inflammation, and lower heart attack risk by preventing blood clots."
These types of fish also often contain fewer contaminants than larger fish like tuna. Rifkin said they're "great sources" of healthy fats that help "maintain arterial flexibility and promote healthy blood pressure."
4. Berries
Now that the weather is getting warmer, we're approaching berry season, which is good, as berries are another impressive food with many health-boosting properties.
"All berries, especially wild blueberries—are packed with flavonoids that act as antioxidants and interfere with inflammatory processes," noted Katzman.
"They're also rich in anthocyanins, which fight inflammation by inhibiting pro-inflammatory factors. Blackberries, strawberries, raspberries, and wild blueberries are an amazing part of an anti-inflammatory diet."
You can easily incorporate berries into your diet by adding them to smoothies, throwing them on top of yogurt and oatmeal, or simply just eating a serving as a sweet mid-day snack.
5. Extra-Virgin Olive Oil
If you want to stick to one cooking oil for as long as possible, extra-virgin olive oil is the one for you. Did you know that there is a compound in olive oil that has similar properties to those in ibuprofen?
According to Katzman, the compound is called oleocanthal, which may "help reduce inflammation in conditions including joint problems and neurodegenerative diseases."
"Choose cold-pressed, unfiltered, extra-virgin olive oil from the first pressing of olives, as this version contains the highest concentration of anti-inflammatory compounds like polyphenols," she continued.
"These compounds help protect your cardiovascular system, which is crucial for maintaining healthy blood pressure levels."
