6. Chia Seeds
A healthy diet should include enough fiber to suppress your appetite levels and lower blood sugar levels. Chia seeds are rich in fiber packing about 11 grams in two teaspoons, alone. These seeds can help to lower the risk of heart disease and Type 2 diabetes. According to studies, people who have increased their intake of dietary fiber have a reducibly lower risk of death. You can mix chia seeds in yogurt, smoothies, and use as toppings with salad.
Oatmeal may seem like a carb-heavy meal, but this fiber-rich grain can help to regulate cholesterol levels. Oatmeal contains beta-glucan, which can help to reduce LDL levels or bad cholesterol levels.
Eggs are an excellent food to regulate blood sugar. Studies published in The American Journal of Clinical Nutrition indicated that older men and middle-aged men who consume four eggs a week have lower blood sugar levels and a 38% lower risk of diabetes compared to those who consume one egg a week.
Blueberries are rich in antioxidants and are also one of the most effective anti-ageing foods. Antioxidants can help to prevent aging-related degenerative diseases and fight inflammation. Blueberries also help boost your brain health. According to a study, older men who drank blueberry juice for 12 weeks score better in memory tests compared to those given a dose of placebo.