Frozen berries like blueberries, blackberries and raspberries are rich in antioxidants like anthocyanins, ellagic acid and flavonoids. These elements protect DNA from damage caused by free radicals, which are the main cause of cancer. Some research has also found that freeze-dried berries reduced tumor growth by 30 to 80 percent. Berries reduce inflammation in the body and also help in preventing cells from growing uncontrolled.

Kiwi contains antioxidants like vitamin C, fiber, carotenoids and polyphenols, which protect cells from DNA damage. Kiwi strengthens the body’s immune system and helps in cell repair. According to research, consumption of fruits rich in vitamin C like kiwi can reduce the risk of lung, mouth and stomach cancer.

Edamame, i.e. raw soybean, contains plant-based compounds called isoflavones which affect the estrogen receptors in the body. According to research, these compounds help in reducing the risk of breast and prostate cancer. Apart from this, both fiber and protein are present in edamame which improves digestion and keeps weight under control.

Beans are an excellent source of fiber, plant protein and antioxidants. Consumption of fiber helps in maintaining proper digestion and removes toxins from the body, which reduces the risk of cancer. Saponins and phenolic compounds present in beans help in preventing the growth of cancer cells. Including different types of beans in your daily diet naturally protects the body from cancer.

Vegetables like broccoli, cauliflower and Brussels sprouts are rich in glucosinolates, which the body converts into isothiocyanates and indoles. This element helps in removing cancer causing elements from the body by activating liver enzymes. In such a situation, it is more beneficial to eat these vegetables lightly steamed or raw, because their enzymes can be destroyed by overcooking.

The color of purple sweet potatoes comes from anthocyanins. It has strong antioxidants that prevent inflammation and cell damage. Lab studies have also found that these compounds stop the growth of cancer cells and trigger their cell death. They also contain fiber, vitamins and minerals which strengthen the immune system and protect the body from diseases.

Oats comes first in this. The easiest way to reduce cholesterol is to start the morning with oats. It contains a good amount of fiber, which works to prevent cholesterol from entering the blood. You can consume it daily.

If you eat it by mixing it with fruits like banana or berries, then its advantage is that it will provide additional fiber. Which removes cholesterol from the body in your digestive system.

You can also include fatty fish in this. Eating fatty fish is an effective way to reduce bad cholesterol. Fish like salmon, mackerel, tuna, sardines, trout and herring are rich in omega-3 fatty acids. These protect the heart. Reduces triglycerides and controls heartbeats. You can try this once or twice a week.

In this, the name of beans comes at number three. Beans i.e. pulses and legumes are an excellent source of fiber. The soluble fiber present in these gets digested slowly, due to which the stomach feels full for a long time. Because of this, it is also helpful in weight loss.

Nuts can also be included in this list. Nuts like almonds, walnuts and peanuts are very helpful in keeping cholesterol levels balanced. Research shows that people who eat nuts have less risk of heart diseases.

You can also opt for fruits to reduce cholesterol. Apples, grapes, strawberries and citrus fruits (like oranges and lemons) are rich in pectin. By consuming them regularly, it not only provides heart health but also provides antioxidants and vitamins to the entire body.