Combo 2 - Oatmeal and Blueberries
Fights: Heart disease, cancer
Whole grains such as oatmeal house an arsenal of phytochemicals to fight inflammation and disease. “They’re also uniquely rich in the compounds avenanthramides, which help prevent free radicals from damaging LDL cholesterol (oxidized LDL is more likely to encourage plaque buildup in the arteries), thereby reducing the risk of cardiovascular disease,” Magee says.
Blueberries are an excellent source of manganese and vitamins C and K, and a good source of dietary fiber. They’re also on the American Institute for Cancer Research’s list of Foods that Fight Cancer because of their concentrations of ellagic acid, which laboratory studies have shown may help prevent certain cancers. While oatmeal and blueberries are each powerful on their own, they may work even better together. A study conducted by Tufts University researchers and published in The Journal of Nutrition observed that when vitamin C was added to oat phytochemicals, the amount of time LDL was protected from oxidation increased from 137 to 216 minutes.