1Extra Virgin Olive Oil
amphotora//Getty Images Aside from being a heart-healthy fat, olive oil is loaded with polyphenols, according to Liz Weinandy, R.D. at The Ohio State University Wexner Medical Center. Ok, so what are they and why do we want them? Polyphenols are chemicals found in plants that have been shown to reduce the risk of cancer, other chronic diseases and help with digestion.
2Brazil Nuts
4kodiak//Getty Images Generally, nuts have larger amounts of minerals than other foods, says Weinandy. Brazil nuts are particularly high in selenium, which is important for our immune systems and thyroid function, she says. Add two brazil nuts to snack time for your daily selenium needs.
3Pumpkin Seeds
Michelle Arnold / EyeEm//Getty Images "Pumpkin seeds are one of the best sources of magnesium that most Americans fall short of getting enough," says Weinandy. Without magnesium, our blood sugar levels, muscles and blood pressure would suffer.
Male adults should get roughly 400 milligrams of magnesium daily. An ounce of pumpkin seeds delivers about 168 mg.
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4Safflower Oil
dulezidar//Getty Images Plant oils contain linoleic acid, which is not found in high quantities in extra virgin olive oil. Our bodies rely on this polyunsaturated fat, which can only be found in foods and not made in our bodies, to function normally. Try going half and half using EVOO and safflower or grape seed oil for cooking and other oil needs," says Weinandy.
5Avocados
Westend61//Getty Images Avocados are high in monounsaturated fat, which raises good cholesterol and lowers bad. Plus, they're a great source of fiber and potassium, says Lauren Popeck, R.D. at Orlando Health.
6Flaxseed
Winslow Productions//Getty Images Typically, you think of getting omega 3-fatty acids from fish, but flax is a great plant-based source of the nutrient, explains Popeck. Micronutrients found in flax, lignans, help reduce inflammation in your body, too.
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7Sardines
© Danielle Tsi//Getty Images A single four-ounce can delivers 1,363mg Omega−3 fatty acids and nearly 400 IU of Vitamin D. Vitamin D helps your body absorb calcium for healthy bones and teeth plus it supports the immune system, says Popeck.
8Olives
Antonio Casas//Getty Images Olives contain monounsaturated fat and fiber, both of which protect the heart. Popeck recommends chopping and adding to salads, sauces and dressing.
9Walnuts
Jack Andersen//Getty Images Another great plant-based source of Omega-3 fatty acids, walnuts also contain fiber and protein. The combo will fill you up and prevent blood sugar spikes, says Popeck.
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10Almond Butter
Only_Creatives//Getty Images Almonds are a good source of Vitamin E, a powerful antioxidant that protects cells from damage, says Popeck. Add almond butter to smoothies, oatmeal or fruit bowls to add flavor and get your nutrients.
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