Another powerful nut! Walnuts contain alpha-linolenic acid, or ALA, a powerful antioxidant that may reduce inflammation and other risk macros for heart disease, Morey explains. A handful of walnuts a day as a snack is an easy way to get this important nutrient. Or, scatter a few on top of a salad for a satisfying crunch. Or, add some to your oatmeal along with raisins or dried cranberries for a power breakfast.
Cracked wheat, barley, farro, millet, and quinoa are just a few of the 19 whole grains you can cook with and enjoy in all sorts of dishes. Whole grains digest slowly, keeping you feeling fuller, longer, Morey says. Plus they boost serotonin levels and make you feel happy – and they brighten your mood because they’re so delicious! A half-cup serving of any whole grain alongside a serving of veggies and lean protein should have you strolling on the sunny side of the street in no time. Follow packaging directions for preparation, but realise that most whole grains don’t require any special technique. However, toasting them in a dry pot for a few minutes before adding water adds depth of flavour.
Oats contain a high proportion of soluble fibre, which reduces ‘bad’ LDL cholesterol, according to Morey.