Oily fish: Oily fish - such as salmon, mackerel, sardines and trout - are renowned for their health benefits when eaten in moderation (between two and four portions a week). Not only are they a great source of vitamins and minerals - including immune-boosting vitamins A and D - but they are rich in omega-3 fatty acids. These super healthy unsaturated fatty acids have many health benefits, having been linked to a lowered risk of heart disease, brain damage, stroke, dementia and prostate cancer. Research findings published in the British Journal of Ophthalmology also suggest that omega-3 fatty acids can benefit eye health by halting the progress of age-related macular degeneration.
Nuts: Although nuts are high in calories and so should be eaten in moderation, the calories in nuts come mainly from their high levels of monounsaturated fats, which are extremely good for health. Eating foods rich in these fats can help reduce bad cholesterol and lower your risk of heart disease and stroke. As well as their heart benefits, nuts are also a great source of protein and are packed with fibre, antioxidants, fatty acids and vitamins and minerals. It is worth noting that peanuts are actually legumes and have different nutritional properties from tree nuts, but there are many other good options to pick from including Brazil nuts, cashews, walnuts, pecans and pistachios.