16 foods to eat often

For better health and longevity, incorporate the following into your regular diet:

1. Green leafy vegetables, including broccoli, kale, and cabbage
2. Lean, not mean, protein, such as small mouth fish (salmon, trout, sole, sardines), shellfish (including shrimp!), chicken and turkey breast, beans and soy, and nonfat dairy products are excellent lean protein sources. 
3. Seafood provides lean protein and cold water species are rich in omega-3 fats that limit inflammation, clotting, lower triglycerides, and help fight diabetes.
4. Beans and Legumes, wonder foods that lower cholesterol  levels, suppress appetite and help to control blood sugar levels. 
5. Berries, such as blueberries, strawberries, and raspberries
6. Soy products (soy milk, veggie hot dogs and burgers, soy sausage or soy pepperoni, tofu)
7. Whole grains, such as wild rice, quinoa (a South American grain), brown rice, whole wheat pasta/noodles
8. Herbs (rosemary, Italian herbs, parsley) and Spices (chili, curry spices, garlic, ginger)
9. Garlic is a wonder spice. In its minimally processed and cooked form, it lowers cholesterol, blood pressure, and clotting. Smash and mince it, just don't overcook it.
10. Nuts, such as almonds, walnuts, and pecans, lower cholesterol are packed with nutrients and fiber, and in moderation (1 handful daily) help with weight control
11. Cruciferous vegetables (cabbage, broccoli, bok choy, cauliflower, kale, and Brussels sprouts) help remove toxins, improve detoxification, and are loaded with anti-aging nutrients. 
12. Nonfat yogurt, is loaded with calcium and helps to build a healthy intestinal environment
13. Red wine, far from an indulgence, it raises your healthy HDL levels, decreases your risk for Alzheimer's disease, diabetes, and clotting. Just be sure to enjoy it in moderation, preferably one and not more than 2 servings daily.
14. Teas and infusions, such as ginger tea, green tea. Green tea is packed with anti-aging compounds and may even help with weight control. 
15. Flaxseed, ground flax seed is packed with fiber and helps women with peri-menopausal and post-menopausal related symptoms. 
16. Chocolate and Cocoa are more than treats. They are packed with anti-aging nutrients, block plaque formation in the arteries, and decrease stress. Enjoy a little cocoa or chocolate daily.