Omega-3 fatty acids are abundant in fish like salmon and tuna, disease fighting foods that can help lower blood fats and prevent blood clots associated with heart disease. The American Heart Association recommends eating at least two servings of fish (especially fatty fish) at least twice a week as this reduces the risk of cardiovascular disease. Salmon and tuna also help reduce the intake of saturated fat from higher-fat entrees. Just make sure the salmon is wild Alaskan, not farm-raised or Atlantic where toxins are high.

One of the best disease fighting foods is dark, leafy greens, which include everything from spinach, kale, and bok choy to dark lettuces. They are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. A Harvard study found that eating magnesium-rich foods such as spinach can reduce the risk of developing type 2 diabetes.

Whole grains include the nutritional components that are typically stripped away from refined grains. They contain folic acid, selenium, and B vitamins, and are important to heart health, weight control, and reducing the risk of diabetes. Their fiber content helps keeps you feeling full between meals as well and promotes digestive health.

Whole grains include whole wheat, barley, rye, millet, quinoa, brown rice, wild rice, and whole-grain pasta, breads, and cereals.

Sweet potatoes boast a wealth of antioxidants, phytochemicals including beta-carotene, vitamins C and E, folate, calcium, copper, iron, and potassium. The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants play a role in preventing heart disease and cancer.

Its natural sweetness provides a flavor that does not require butter or flavor enhancers. Substitute sweet potatoes in recipes calling for white potatoes or apples to boost the nutrients.

Tomatoes are bursting with lycopene, an antioxidant that may help protect against some cancers. They also deliver an abundance of vitamins A and C, potassium, and phytochemicals.

Beans and legumes are packed with phytochemicals, fat-free, high-quality protein, folic acid, fiber, iron, magnesium, and small amounts of calcium. Beans are an excellent and inexpensive protein source and a great alternative for low-calorie vegetarian meals.

Eating beans and legumes regularly as part of a healthy eating plan can help reduce the risk of certain cancers, lower blood cholesterol and triglyceride levels, and stabilize blood sugar. Beans also play an important role in weight management by filling you up with lots of bulk and few calories.

Nuts are full of fats, but they're the healthy, mono- and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart disease. Nuts are also a good source of protein, fiber, selenium, vitamin E, and vitamin A.

Small portions of nuts can boost energy and beat hunger, helping dieters stay on track. Still, nuts pack plenty of calories so stick to the recommended serving size for the nuts you most enjoy. Try to limit yourself to an ounce a day, which is about 28 peanuts, 24 almonds, 14 cashews, 12 walnut halves, or just 7 Brazil nuts.
 

Their cholesterol content once led to bad press, but further research has shown that saturated fat (of which eggs have little) plays a bigger role than the cholesterol in food in elevating our blood cholesterol.

Eggs are packed with economical, high-quality protein, and are an excellent source of the carotenoids lutein, choline, and xeanthin. In fact, eggs are one of the best sources of dietary choline, an essential nutrient, especially for pregnant women. Eggs have been shown to supply nutrients that promote eye health and help prevent age-related macular degeneration, the leading cause of blindness in older people.