“This food is high in omega-3 fatty acids, which help reduce inflammation in the body and lowers your risk of cardiovascular disease,” says Shalek. And it’s a protein powerhouse, too. Incorporate chia seeds into your diet by adding them to smoothies, salads, yogurt, and even cottage cheese (if that’s your thing).
Fiber per serving: 5 grams per tablespoon
Broccoli rabe is another green to eat more of, but it can be bitter—add a dash of lemon juice or even a pinch of sugar to balance the acidity while cooking. “It’s a great source of plant-based iron, and one serving will give you 7% of your daily value of fiber,” says Feller.
Fiber per serving: 2.7 grams per serving