April 7^th is World Health Day. To honor this day, we’re going to check out some foods to incorporate into our diet to ensure a healthy heart, mind, and body.

5. Flaxseed

Some refer to flaxseed as a “wonder food” because it may be able to decrease your risk of heart disease, diabetes, and cancer.

Flaxseed has a rich omega-3 fatty acid content, making it a great way to reduce inflammation in the body. It’s also high in fiber and protein.

Incorporating flaxseed into your diet is easy. You can add a spoonful to smoothies, oatmeal, and more. We like to add it to our apple and blueberry oatmeal!

4. Black Beans

Black beans have become more popular over the last few years as a plant-based alternative to animal protein. This is because just one cup of black beans has around 15 grams of protein. Black beans aid in digestion due to their high fiber content and are essential for preventing diet-related illnesses such as diabetes, heart disease, and cancer.

If you’re following a plant-based diet, black beans can be a great protein source when paired with other foods, like rice.

3. Avocados

Avocados are one of our favorite foods, and not just because of their taste and versatility. Avocados are full of healthy fats, including heart-healthy omega-3 fatty acids, helping keep us full and aiding in inflammation reduction. Besides fat, avocados contain high amounts of potassium and fiber.

Our favorite way to eat avocados is on our toast in the morning with a slice of tomato. And, if you’re worried about the high-fat content in an avocado, read our article on the benefits of healthy fats in our diet.

2. Salmon

Salmon, similar to avocados, is also full of healthy omega-3 fatty acids. It’s is also rich in protein, vitamins B12, D and E, and selenium. Salmon is considered a brain food and nootropic. It helps maintain brain function due to its high DHA density and can improve the brain’s ability to send and receive messages.

Just 3-4 ounces of salmon a week is enough to see these benefits. Are you looking to spice it up a little? Try throwing it in the air fryer! Get the recipe here.

1. Blueberries

Blueberries are one of the best foods to incorporate into your diet for a myriad of reasons. First, blueberries contain a ton of antioxidants and micronutrients, including iron, phosphorus, calcium, magnesium, and more. They are low in calories but high in fiber, helping to keep us full throughout the day, and are vital in lowering LDL “bad” cholesterol.

Blueberries are also an anti-inflammatory food, meaning they can help boost our immune system, lower our risk of diet-related illnesses, and even improve brain function. You can add them to smoothies, snack on them throughout the day, or throw some frozen ones in a bowl with milk. The possibilities are endless!