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Research indicates that eating certain foods can help lower your risk of several diseases.

Eat at least four servings of vegetables a day

Vegetables are loaded with vitamins and minerals, contain fiber, have no cholesterol, and are low in fat and calories. They’re a great source of phytochemicals, substances that appear to help reduce the risk of chronic diseases such as heart disease, cancer and diabetes. Eat a variety to get all the health benefits.

Eat at least three servings of fruits a day

Fruits are filled with vitamins, minerals, antioxidants and fiber.

Except for a few, such as avocado and coconut, they’re virtually free of fat. Fruits are a major source of flavonoids, substances that may help lower the risk of cardiovascular disease and cancer. Choose a variety of fruits to get the most health benefits.

Eat foods high in omega-3

Plant sources of omega-3 include canola oil, flaxseed (ground and oil), soybeans and walnuts (whole and oil).

Choose whole-grain foods

Eating whole grains may lower your risk of cardiovascular disease, type 2 diabetes and cancer. In addition to the more familiar whole-grain breads and cereals, add variety to your diet with barley (Jav), brown rice, broken wheat, millet(Ragi, Bajra), Rajgaro, Ravo (Sauji) ,whole-wheat pasta etc.

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