Salmon is a common fish that offers a range of nutritional benefits, providing high levels of (6):
Protein
Omega-3 fatty acids
B Vitamins
Selenium
Vitamin D
A 2022 systematic review of 19 studies found that consumption of fatty fish like salmon was associated with a 17% lower risk of coronary heart disease (CHD) mortality and a 3% reduced risk of total mortality (7).
Lentils are a legume variety that provide high amounts of (8):
Fiber
Protein
B vitamins
Folate
Copper
Iron
Manganese
Potassium
A randomized controlled trial published in 2024 demonstrated that consuming 980 grams of cooked lentils per week significantly lowered LDL cholesterol (LDL–C) (9).
Additionally, a 2021 systematic review found that regularly consuming legumes like lentils is linked to reduced blood pressure and a better lipid (cholesterol) profile (10).
Yogurt is a health-promoting dairy food that contains significant amounts of (11):
Protein
B vitamins
Calcium
Phosphorus
Probiotics
A 2022 systematic review involving 896,871 participants found that high intake of yogurt compared to low was associated with a 7% lower risk of all-cause mortality and an 11% reduced risk of cardiovascular disease (CVD) mortality (12).
There is a slight misconception that white or “beige” foods are a poor source of nutrients.
However, potatoes pack quite high levels of several important nutrients, including (17):
Vitamin B6
Vitamin C
Potassium
Furthermore, the satiety index of common foods—a landmark study on the satiating (hunger–controlling) properties of food—listed boiled potatoes as the most satiating choice (18).
If you’re drinking something other than water, green tea is among the healthiest choices.
This popular tea contains several compounds that may have health benefits, including (19):
Epigallcatechin gallate (known as EGCG)
Kaempferol
Quercetin
A 2023 systematic review of seven observational studies found that green tea may lower coronary heart disease (CHD) risk. The review found that, compared to non-consumers, those drinking a cup of green tea per day had an 11% lower risk (20).
Most of us know that whole grains are much healthier options than refined carbohydrates, with higher levels of fiber, vitamins, and minerals.
One of the easiest ways to include whole grains in the diet is through whole-wheat pasta—a pasta variety that provides a nutritional upgrade to regular pasta.
Whole-wheat pasta is a significant source of (24):
Fiber
Thiamin (B1)
Niacin (B3)
Copper
Manganese
Phosphorus
Selenium
Zinc
A 2023 systematic review published in the American Journal of Clinical Nutrition, involving 1,624,407 participants, investigated how whole-grain consumption is associated with cardiovascular and all-cause mortality risk.
The review found that, per daily 30-gram increase in whole-grain consumption, cardiovascular disease risk fell by 8% and all-cause mortality was 6% lower (25).
Eggs offer a broad range of nutrients in one small package, and they are particularly high in (34):
Protein
Choline
Iodine
Selenium
Vitamin D
While there used to be concern about the cholesterol content of eggs, dietary cholesterol is now understood to have only a small impact on blood cholesterol for most people.
In this regard, a large 2025 systematic review noted that clinical evidence suggests eggs have a “clinically insignificant” impact on blood cholesterol (35).
While coffee can have potentially negative effects in some people, particularly those sensitive to caffeine, large reviews suggest it is a beneficial drink:
A large review published in 2024 found that moderate consumption of coffee is associated with lower all-cause mortality (37)
A review of meta-analyses examining various health outcomes found that three to four cups of coffee per day led to reduced risks of cardiovascular and total mortality compared to no coffee (38)
A 2021 randomized controlled trial found that sardine consumption—at 200g per week—is beneficial for preventing type 2 diabetes in people with prediabetes (40).
Extra virgin olive oil is often seen as the healthiest—or one of the healthiest—cooking oils.
Research supports this too, with systematic reviews of randomized controlled trials demonstrating that:
Extra virgin olive oil rich in polyphenols may slightly lower LDL cholesterol (43)
Polyphenol-rich extra virgin olive oil lowered markers of inflammation and oxidized LDL cholesterol (44)
According to a meta-analysis of 27 studies, total olive oil intake was associated with a 16% lower risk of cardiovascular disease per 25-gram daily serving (45)
Extra virgin olive oil is a rich source of vitamin E, monounsaturated fats, and polyphenols like oleocanthal (46).
There is a big difference between chocolate confectionary and pure cocoa powder.
In fact, just an ounce (28.35 grams) of cocoa powder provides significant amounts of (47, 48):
Fiber
Copper
Iron
Magnesium
Manganese
Phosphorus
Flavanols
Research has demonstrated that cocoa may have several benefits:
A 2024 systematic review of controlled trials found that dark chocolate and cocoa reduced markers of inflammation and oxidative stress (49)
In a 2024 meta-analysis of 31 randomized controlled trials, cocoa intake led to significant reductions in total cholesterol, LDL-C, and fasting blood sugar. Slight reductions in blood pressure were also observed (50)
An earlier 2016 systematic review of randomized controlled trials found that cocoa flavanol intake “significantly improved” blood lipids (cholesterol) and insulin sensitivity. Flavanols are a type of phytonutrient found in cocoa (51).
In short, they’re full of essential vitamins and minerals. There are various nutrient-rich foods made with soybeans, including:
Edamame (immature, green soybeans)
Mature soybeans (a dried legume)
Tempeh
Tofu
A 2022 systematic review of clinical trials demonstrated that soy products may improve cardiovascular health markers in patients with type 2 diabetes (53).
