Cinnamon
Daily intake of cinnamon can reduce blood sugar, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes, according to research by Alam Khan, a biochemist at the Nutrition Research Center in Beltsville, MD. However, eating cinnamon in rolls and cakes will have a negative effect. Try:

• A sprinkle on oatmeal, toast, yogurt
• Boiling cinnamon sticks in water to make tea
• Adding 1/4 teaspoon twice a day to orange juice
• Adding it to coffee before brewing

They suggest informing your medical provider if you use cinnamon therapeutically because the spice may enhance the effectiveness of oral diabetes medications and cause low blood sugar reactions.

Tomatoes & Watermelon
These bright red fruits are rich in lycopene, an antioxidant that protects human cells. Recent nutrition studies show that eating a diet of foods rich in lycopene helps protect against hardening of the arteries, a risk factor for heart disease. Men who eat a diet rich in lycopene have a much lower risk of certain kinds of cancers, especially prostate cancer.

Quinoa (KEEN-wah)
This nutty-tasting food looks like a grain and cooks like rice, but is actually a relative of spinach. It’s rich in protein and may help lower blood cholesterol levels. Look for it in the grain aisle at the grocery store or in the sold-by-the–pound bins in health food stores.

Flax Seed
Flax is an oil seed that has been used as a food product for thousands of years. Flax is available in a number of forms including whole seeds, oils, capsules, and ground flax meal. Freshly ground flaxseed provides the maximum health benefits in a form that the body can absorb and process. Flax is a source of fiber, Omega-3 fatty acids and lignans which are important for heart health. 2 Tablespoons per day can be added to hot cereal, yogurt, smoothies, salad, juice, etc. Bob’s Red Mill flax is available at Super One, Cub, and Natural Food stores.

Nuts
Nuts often get a bad rap for their high-fat and high-calorie content, but eating a small amount (1/4 cup daily) may reduce your risk of heart disease and cancer.

Berries
All berries are good for you, but blueberries and raspberries have cancer- and heart disease- preventing properties. Plus, they’re high in fiber and vitamin C.

Leafy Greens
Leafy greens like spinach, kale and Swiss chard contain folate (a B vitamin) which may help prevent heart disease, cancer and neural tube defects in unborn babies. They also contain Vitamin A, C, calcium and fiber. Steam’em and eat’em!

Yogurt
The calcium is good for your bones, and most yogurts contain bacteria that help maintain digestive health and may help boost your immune system. Look for “live and active cultures” - such as L. acidophilus and Bifidus on the ingredient label.

Tea
Black or green tea may help prevent cancer and heart disease.

Sweet and Yukon Gold Potatoes
Sweet potatoes provide beta-carotene and Vitamin C and about 4 grams of fiber each. Make sure to eat the skin to maximize their nutrients. Yukon gold potatoes have a creamy flesh that has a natural buttery color and flavor.

Kellog’s All-Bran or Post 100% Bran Cereal
A half-cup serving of bran cereal provides more than a third of the fiber you need for an entire day—to reduce the risk of constipation, diverticulosis, and heart disease.

Beans
Inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. Choose garbanzo, pinto, black, Navy, kidney or lentils. Eat them as a side dish, snack, in a tortilla with salsa, or in soup.