15 Healthiest foods to eat everyday

 All too often, seemingly healthy snacks are secretly loaded with sugar, saturated fat, and carbohydrates. That's why we handpicked the healthiest foods to eat that are delicious and incredibly easy to cook. After all, rule number one for sticking to a smart meal plan is to not get bored, and these healthy ingredients will keep you on your toes (promise!).
You'll notice something that all these healthy foods have in common: each one is a basic ingredient, such as a fruit, vegetable, grain, or dairy product. That means no pre-packaged products with a laundry list of strange-sounding ingredients. You can use this as a rule of thumb when shopping: if the food is simple, wholesome, plant-based, and/or comes from the periphery of the grocery store—i.e., where the produce, eggs, fish, and other whole foods tend to live—you're in good shape. (Literally.)
Now, on to the healthiest foods to eat list.

No 1. Oatmeal

Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. Look for old-fashioned or steel-cut varieties.

Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan, or try this oatmeal recipe with spinach and poached eggs.

No 2. Avacado

You'll get nearly 20 percent of your daily dose of fiber in one 1/2 cup serving of avocado, plus cholesterol-lowering monounsaturated fats.

Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try avocado toast.

No 3. Chia seeds

Chia seeds are small but mighty. They are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. They're also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health.

Try this: Make your own chia seed pudding with milk and a sweetener of your choice. Or try Chia Pilaf With Pesto.

No 4. Blueberries

Packed with fiber, this superfruit contains a large number of antioxidants.

Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.

No 5. Extra virgin olive oil

Olive oil is an outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.

Try this: Gently heat the olive oil with fresh herbs (such as rosemary and thyme). Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo. Or try Sugar Snaps with Extra-Virgin Olive Oil and Shaved Parmigiano.

No 6. Almonds

Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.

Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.

No 7. Chicken breast

A dinner staple from the leanest part of the bird: half a breast has around 2.5 grams of fat and more than 28 grams of protein.

Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or try Stuffed Chicken Breasts With Tomato Salad.

No 8. Spinach

You'll get iron (for healthy hair), folate, and at least a dozen flavonoids—compounds that are loaded with antioxidants.

Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Shrimp Pil Pil With Spinach.

No 9. Kiwi

Ounce for ounce, this fuzzy fruit contains more vitamin C than orange and more potassium than a banana.

Try this: Thinly slice, then drizzle with honey and sprinkle with toasted, unsweetened coconut.

No 10. sweet potato

The darker the color, the richer these tubers are in the antioxidant beta-carotene.

Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try one of these 48 delicious sweet potato recipes.

No 11. Pumpkin 

The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.

Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.

No 12. Chard

Chard is supercharged with nutrients—think calcium, B vitamins, and beta-carotene. This leafy green fuels your body with fiber, too.

Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.

No 13. Black beans 

These burrito mainstays boast antioxidants and magnesium, which help maintain nerve and muscle function.

Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450 degrees F until crispy, about 10 minutes, for a tasty snack. Or try Cuban Black Beans and Rice.

No 14. Kidney beans 

A chili essential, kidney beans are a great source of antioxidants.

Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or try Three-Bean Chili With Spring Pesto.

No 15. Wild salmon

The omega-3 fatty acids in salmon may keep your skin glowing. Why wild? It's exposed to fewer toxins than the farmed Atlantic variety.

Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Sheet Pan Salmon With Potatoes and Broccolini.