Health on the Shelf: 14 Superfood Staples

There’s growing evidence that having a cuppa a few times a day can help stave off cancer, heart disease and dementia. Herbal “tea” doesn’t count, but varieties made from the tea plant (green, white, oolong or black) all do.

8. Nuts

This super snack — be it peanuts (which are actually a legume), pecans, pistachios, almonds or walnuts — aren’t low in calories. But they’re high in healthy fats (which lower dangerous LDL cholesterol while raising HDL cholesterol — the kind that protects your ticker). Fat signals your brain that you’re full, meaning that nuts are a natural appetite suppressant. Plus, you need fat to absorb vitamins A, D, E and K. You’ll also get fiber, vitamins and minerals. Just watch the sodium by choosing unsalted varieties. And measure out your portion; the USDA says 1 ounce is considered a serving.

9. Canned or dry beans 

Like oats, beans (such as black, white, navy, kidney and garbanzo) have a low glycemic index. They help lower cholesterol and blood pressure. What's more, they’re packed with plant-powered phytonutrients, fiber and protein.

10. Canned spinach, kale and collard greens

These dark leafy greens are especially great for vegetarians who can’t get their omega-3s from fish. And they’re full of phytonutrients and fiber while being stingy on calories. Frozen veggies are a good option, too, since canned foods tend to have added salt.

11. Extra-virgin olive oil

Good ol’ EVOO is a heart-health hero. It’s rich in monounsaturated fat, which helps lower LDL (bad) cholesterol. There is also evidence that it can help protect against dangerous blood clots. As a key part of the Mediterranean diet, olive oil helps stabilize blood sugar. Do spring for the extra-virgin variety: It’s minimally processed, meaning there’s more antioxidant goodness — and more flavor — in every drizzle.

12. Canned tomatoes and jarred salsa

The MVPs of pasta or taco night, tomatoes fight inflammation and contain the cancer-fighting antioxidant lycopene.

13. Whole wheat pasta 

Speaking of pasta night, know that whole wheat spaghetti, macaroni and bow ties have nearly three times as much fiber as those made from bleached flour.

14. Whole wheat flour

Likewise, this flour’s whole-grain goodness adds up to fewer calories, lower carbs, and more protein, fiber and calcium than the bleached kind.

This article was original published on February 23, 2018 and updated with the AARP Top Tips video on February 25, 2020.