3. Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, protein, and fiber, contributing to heart health and overall wellness.
- Almonds: Almonds are rich in monounsaturated fats, which help lower bad cholesterol (LDL) levels while raising good cholesterol (HDL). They’re also packed with vitamin E, an antioxidant that supports skin health and protects against oxidative damage. The protein and fiber content in almonds make them a great snack for maintaining energy levels and feeling full longer.
- Chia Seeds: Despite their small size, chia seeds are nutrient-dense. They’re loaded with omega-3 fatty acids, essential for brain health and reducing inflammation. The high fiber content helps regulate digestion, stabilize blood sugar levels, and support weight management. Additionally, chia seeds absorb water and expand, helping you feel fuller for longer.
- Flaxseeds: Known for their omega-3 content, flaxseeds are also rich in lignans, compounds with antioxidant and estrogen properties. They support cardiovascular health by improving cholesterol levels and reducing blood pressure. Flaxseeds also promote digestive health due to their high fiber content, aiding in regular bowel movements and gut health.