Continued from Healthy Nutrition.

Onions may help protect against cancer. Onions are rich in quercetin, one of the most powerful natural plant antioxidants, which may help protect against cancer.

Oregano has been shown to have strong antibacterial and antioxidant properties. Oregano contains oils that have been shown to inhibit the growth of some bacteria. Oregano is also rich in antioxidants that may help prevent cell damage throughout the body.

Eggs are a good source of protein, essential for building bones and muscles. The egg white provides all of the protein, whereas egg yolks have all the cholesterol.

If you have heart disease or high cholesterol, focus on consuming egg whites.

Yogurt may help prevent problems with digestion. Some yogurt contains live, active cultures, which help prevent common digestive tract problems.

The calcium present in yogurt also helps maintain weight and bone health. Avoid yogurts that are very high in sugar.

Tuna, Salmon and Halibut may help prevent cardiovascular disease. These fish are good sources of omega-3 fatty acids which, studies have shown, may dramatically reduce the incidence of sudden cardiac death, reduce triglycerides, and lower blood pressure.

The same benefits are available in canned tuna. Tuna packed in water is best.

Almonds may help reduce the risk of heart disease. Almonds are high in monounsaturated fats, which have been associated with reduced risk of heart disease when substituted for saturated fat.

Almonds are also a good source of vitamin E and manganese. They are high in fat and calories (160 calories per ounce), so watch your portion size.

Oatmeal may help lower your cholesterol level as well as your blood pressure. Oatmeal contains soluble fiber that may help lower your cholesterol level as well as your blood pressure. It fills you up before you get too many calories, helping you lose weight.