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Top 10 Health Foods You Should Add To Your Meal Plan When Going On A Diet For 2019



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Adding the best foods to your meal plan is a great approach you can take to protect yourself from illness. Rather than depending on pills for improved wellness, you can enjoy these health-promoting foods. They are loaded with numerous minerals and vitamins to keep your mind and body healthy.

These days, people pay more attention to physical exercise forgetting that their daily diet matters too. You can participate in a world-class exercise program, but if you don’t choose the right diet your health will not improve. However, to maintain a healthy body and weight you will need both regular physical exercise and a healthy meal plan.

Top 10 Best Foods You Should Add To Your Meal Plan

Fortunately, here are the best foods you can eat to receive great health benefits. Eating these foods can reduce your risk of chronic health disease and help you enjoy good health.


If you want to reduce the risk of developing heart disease then add oats to your meal plan. Oats are packed with soluble and insoluble fiber, which can lower your cholesterol levels and prevent cardiovascular conditions. The fiber in oats can boost your digestion and prevent excessive inflammation that leads to heart attack.

The beta-glucans in oats have been shown to provide great support for the digestive system. They increase the speed at which food moves through your digestive tract. When foods stay too long in your stomach, it can lead to bloating and high blood sugar.

Oats also contain molecules that help reduce the risk of obesity and excess body fats. Regular breakfast of oats every day can help you maintain a healthy weight.


The plant contains vital amounts of antioxidant compounds which can protect you from bacteria and fungi infections. These antioxidants can also reduce unwanted toxins and prevent them from causing damage to your body cells.

Scientists have indicated that nasunin, a powerful phytonutrient found in eggplant can protect brain cell membranes from harm. Regular intake of eggplant can help inhibit viral activity in the bloodstream. The good part is that the phenolic compounds in eggplant can inhibit the activation of cancer cells in the body. The phenolic compounds can also counteract the effects of cancer cells in the body.

The high concentration of copper in eggplant plays a vital role in moving of iron into red blood cells, thereby reducing the risk of anemia. The copper in eggplant can also increase energy production in the body.


Flaxseeds are health-giving foods you can consume either in whole or ground form. You can ground flaxseeds and add them to your baked dishes. Flaxseeds are very rich in omega-3 fatty acids, the important nutrients that your body needs in order to stay healthy. A 2012 article by the United States Department of Agriculture has indicated that flaxseeds contain a high content of omega-3 fats.

Omega-3 fats can help generate abundant energy for your cells and fortify your immune system. Even the human heart and nervous system cannot function as they should without enough amounts of omega-3 fats. Adding flaxseeds to your diet can help increase your omega-3 fats intake which your body cannot naturally produce.

Regular intake of flaxseeds helps prevent unwanted inflammation which can cause a wide range of serious health issues. Flaxseeds are loaded with nutrients that can shield your blood vessels from damage. The dietary fiber in flaxseeds has been indicated to balance cholesterol levels and maintain normal blood pressure.


Grapes are edible fruits you can incorporate in your diet to delay your aging process. The high concentration of resveratrol in grapes has been shown to promote longevity. The low calories in grapes also play a role in your healthy aging. A cup of freshly squeezed grapefruit juice every morning can purify your system from toxins.

Health experts have indicated that grapes have strong anti-microbial characteristics. The phytonutrients in grapes that can inhibit the activity of bacteria in the body include melatonin, quercetin and piceatannol.

If you are having issues with blood sugar balance and insulin regulation then you should consider eating grapes. The phytonutrients and a low glycemic value of grapes can regulate your blood sugar levels.

The high levels of antioxidant compounds in grapes can help protect the body from cancer. A 2013 article by the National Institute of Health has indicated that grapes can reduce the risk of certain cancers. The frequent oxidative stress that leads to cancer can be prevented by regular grapes intake.


Watermelon is loaded with several nutrients that can improve your weight and health. The high concentration of carotenoids in watermelon can help prevent the risk of cardiovascular problems. The carotenoids support cardiovascular health by destroying free radicals and reactive oxygen species which leads to significant harm to cell structures.

The high lycopene content in watermelon has been associated with the improved heart. Health experts recommend regular intake of watermelon for older adults to avoid the risk of age-related cardiovascular problems. The cucurbitacin E in watermelon has been shown to lower excessive inflammation.

Watermelon has abundant citrulline, which can lower high blood pressure. The citrulline can also maintain the levels of blood sugar thereby preventing the risk of type 2 diabetes and obesity.

Lima Beans

If you have diabetes or hypoglycemia then make sure you include lima beans in your diet plan. Lima beans are an excellent source of dietary fiber which lowers high levels of cholesterol and regulates blood sugar levels. Lima beans are low glycemic index foods that will not increase your blood sugar after consumption.

The protein in lima beans can regulate insulin levels and improve insulin resistance. The protein content in lima beans can equally benefit your heart and prevent sudden death.

Researchers have found that eating lima beans can detoxify preservatives which are added to processed and preserved foods. The preservatives which are added to foods can result in a migraine, rapid heartbeat and discomfort. Lima beans can provide support for your digestive system and increase your energy.

Pasture-Raised Eggs

Eggs contain high-quality protein that your body needs to function effectively. Eggs are an excellent source of important minerals that you cannot get from other foods. Natural, pasture-raised eggs are loaded with omega-3 fats which leads to certain health benefits.

Omega-3 fats in pasture-raised eggs have been shown to increase the neuronal growth of the brain and boost cerebral circulation. Regular consumption of these eggs can improve your brain health.

The high levels of omega-3 fatty acids in pasture-raised eggs can improve your heart health and reduce the risk of heart attack. Eggs contain limited amounts of anti-inflammatory compounds that lower your risk of chronic conditions. Incorporating eggs into your meal plan can help boost the levels of good cholesterol and keep you healthy.


Cod is a delicious seafood you can use in replacement for unhealthy meat. Cod is loaded with nutrients that can regulate the levels of homocysteine in the bloodstream. Excessive levels of homocysteine can lead to heart attack and damage to the walls of the blood vessel.

The greater concentration of omega-3 fats in cod can also lower the risk of arrhythmia and improve heart health. Researchers have confirmed that long-term consumption of cod can lower the high levels of triglycerides in the blood. Triglycerides are useful fats that the body needs to generate energy. When these fats are excess in the blood, it can result in several health issues.

Whole Wheat

Whole wheat contains dietary fiber, which has been associated with lower body mass index. Researchers have indicated that women who eat whole wheat will weigh less than those who eat refined wheat products. Whole wheat has the essential nutrients that can increase satiety and promote fat loss.

Long-term intake of whole wheat is associated with the reduced risk of high blood sugar and blood pressure. Daily intake of whole wheat can reduce chronic symptoms in diabetic patients. The high triglycerides which cause a lot of serious health conditions can be reduced by regular intake of whole wheat.


Rye is a tasty cereal grain you can eat to receive great health benefits. The insoluble fiber found in rye has been shown to lower the risk of gallstones. Rye can prevent the excessive production of bile acids which cause gallstones. The insoluble fiber can also help remove food quickly from the intestines. When food stays too long in the intestines, it can lead to the development of several health issues.

The high concentration of magnesium in rye can help reduce the risk of type 2 diabetes. Health experts have shown that daily consumption of rye can reduce high levels of bad cholesterol and blood sugar which cause diabetes.

Rye can also prevent the risk of insulin resistance. People who are resistant to insulin have difficulty absorbing glucose, which can result in accumulation of excess sugar in their blood. A 2003 study by the American Journal of Clinical Nutrition has indicated that rye can lower the risk of hyperinsulinemia.

Adding these foods to your meal plan will definitely boost your energy and help you live longer.

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