Barley

Another high-fiber cholesterol fighter. On weeknights, use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a try.

Pumpkin

The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.⁵

Nut Butter

Heart-healthy monounsaturated fats abound in these protein-rich spreads, especially peanut and almond butter. Opt for those with just two ingredients: nuts and salt.

Chard

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

Bulgur

Made from wheat that has been steamed, dried, and cracked, bulgur delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.

Whole-Grain Pasta

Whole-grain pasta contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta that is labeled “multigrain,” as it may be made with several grains that aren’t necessarily whole ones.

Black Beans

These burrito mainstays boast antioxidants and magnesium, which help maintain nerve and muscle function.⁶

Spinach

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

Kidney Beans

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

Per: Real Simple