One more thing, if you are thinking that you can’t stay healthy with fear that these healthy foods are totally hard to find, here’s a surprising fact: you can get them all without a sweat in your nearest supermarkets. These healthy foods will help lower blood pressure and cholesterol levels in the body. You can also manage to lose weight with the help of these nutritious foods if you eat them in healthy portions.

Go crazy with Almonds

The recommended serving size for this powerful monounsaturated fat is 1 ounce, which is roughly 24 regularly-sized almonds that will give you around 160 calories. Almonds are great sources of potassium, fiber and calcium, which is a good substitute for snack items like chips or donuts. Speaking of magnesium and calcium, which are both good nutrients that are found in almonds, these are also the key to lowering blood pressure levels. To include almonds with your wholesome and healthy recipes, you can try adding them in salads, cereals, or stir-fries. You can also mix them while preparing vegetable dishes or baking cookies and muffins.

Absolutely Ample with Apples

The recommended serving size for this antioxidant-rich fruit is one medium-sized piece, which is equivalent to 80 calories. Apples are a very high source of flavonoids, which help remove free radical molecules, impede cancer risks, and combat inflammation. Being one of USDA’s top 20 foods rich in antioxidants, apples once again prove the famous quote: “An apple a day keeps the doctor away.” For ideas in incorporating this nutritious fruit with your healthy recipes, try adding chopped apples to hot cereals to give a sweet taste. You can also top some cinnamon in apple slices, making it taste like a delicious apple pie while cutting on sugar and oil. You can also bake apple pies with walnuts, raisins cinnamon and almonds. Be sure to pour some apple juice. Enjoy this delightfully nutritious treat!

Missing More Milk

The recommended serving size for this calcium-rich ingredient is 8 ounces, which is worth 100 calories. Its powerful nutrients, potassium, magnesium and calcium, are proven to effectively lower blood pressure and help kidneys flush sodium out of the body. Drinking a glass of milk every breakfast is as good as cutting risks of insulin resistance in your body by about 70%. Milk can also help you lose some weight by helping the body burn fats faster. You can definitely add some nutrition facts to your regular morning cereal. Also, try making milk your first thirst quencher—you will definitely love its positive effects in your weight and bones as well.

Yummy Yogurt for Healthy Tummy

Yogurt is one of the most famous dairy products loved by children and adults alike. This nutritious dairy product will surely please your tummies as it is rich in vitamins to keep you healthy and strong. Yogurt is also known to aid people in losing weight while keeping your muscles strong and healthy. Some studies also reveal that yogurt is closely associated to preventing bad breath, and yeast infections in the body. Frozen yogurt can indeed be a perfect substitute for ice cream during desserts that even kids will surely love.

Oh! Our Own Olive Oil

Olive oil is the main secret of Mediterranean diet, as it is rich in antioxidants and healthy substances that will keep your body healthy without sacrificing taste in your foods with its wonderful taste. Ample medical studies also show that olive oil can help reduce the risk of diabetes, colon cancers, and heart attacks. Substituting olive oil in your healthy recipes not only will enhance the flavor of the dish, but also add some nutrition facts to the meal.

Bear with the Beans, Buddy

Beans are known for its low-calorie and high-fiber content. They are also rich sources of iron, protein and antioxidant, which is why they can be considered the ultimate healthy food among all common ingredients. You can actually add beans everywhere in your healthy recipes and meal packages, like in a 3-in-` salad roll, or in a yummy burrito.

You’ll never go nuts with nuts, not at all!

Nuts are a very good source of protein, and are a heart-healthy ingredient in most snacks and finger-foods. Also, they are very easy to grab, you can find them everywhere and almost in an instant—just when you need to eat something for your complaining stomach. Or you can also eat a handful while working, that is why this can be a very good add-on to your healthy recipes such as in preparing salads or stir-fried meals.

Spin Some Spinach

Of course, if we have olive oil in the list, we also have Popeye’s source of strength, the spinach. It is one of the healthiest green veggies in the market that you can definitely get lots of vitamins and nutrients. Spinach is a good source of Vitamins A, C and K. Also, if you want to add more minerals in your meals, such as iron, potassium and calcium, spinach definitely contains all of those. Spinach is definitely one important ingredient in your next healthy recipes.