1. Extra-virgin olive oil

High in omega-9 fatty acids, olive oil has the highest amount of this heart-healthy monounsaturated fat of any oil. Look for high quality olive oils which contain lots of antioxidants — providing cardiovascular and anti-cancer benefits. The first step in everything I cook is to add extra-virgin olive oil (EVOO) to a hot pan, shortly followed by 1-2 cloves of minced garlic.

2. Garlic

Garlic’s power can lower cholesterol and reduce blood clots, which lowers high blood pressure naturally. And raw garlic is a potent antibiotic, especially against fungal infections. Cook with 1-2 cloves of garlic whenever you can.

3. Salmon

We who suffer from anti-inflammatory bowl diseases would greatly benefit from eating fresh, wild salmon once or twice a week for the very desirable omega-3 fatty acids. These omega-3s can reduce the risk of heart disease and cancer, decrease inflammation and even improve our mood. Wild Alaskan sockeye salmon is one of the best sources for omega-3 and low in the inflammation-causing omega-6 fatty acid.

Avoid farm-raised salmon at all costs. They’re fed corn, which creates an imbalance of omega-3 & 6 oils and can actually cause more harm than good.

4. Blueberries

Filled with powerful antioxidants: a half cup of blueberries is equivalent to the antioxidant power of five servings of peas, carrots, apples, squash or broccoli! And what can we look forward to from eating these naturally sweet treats? Reduced risk of cancer, urinary track infections, stroke, heart disease and even improved motor and memory skills. They’re great in banana smoothies, too.

5. Turmeric

Antiseptic and antibacterial, it’s a major ingredient in Indian curries and the source of mustard’s bright yellow color. It’s been linked to positive health benefits like reduced risk of cancer, Arthritis and Alzheimer’s disease.