Fats are a necessary part of a healthy diet, but both the amount and type of fat makes a significant difference to heart health. High intake of saturated fats and trans fats increases blood cholesterol levels and the risk of coronary heart disease. Thus, consumption of these fats should be kept as low as possible. Saturated fats derive mainly from animal sources, such as meat, cheese and other whole milk dairy products. Trans fats are primarily produced through hydrogenation -- a process that turns liquid vegetable oils into solids, such as the shortening and margarine often used in baked goods and snack foods. Fried food and fast food, in general, tend to be high in trans fats. The Dietary Guidelines for Americans recommends that total fat intake be kept between 20 to 35% of calories, with most fats coming from sources of "heart-healthy" polyunsaturated and monounsaturated fatty acids. These fats have been shown to reduce the risk of heart disease when used in place of saturated and trans fats. Sources of omega3 polyunsaturated fatty acids include soybean oil, canola oil, walnuts, flaxseed, salmon, and trout. Sources that are rich in monounsaturated fatty acids include olives, olive oil, canola oil, avocado and nuts.

The two types of dietary fiber, water-soluble and insoluble, act differently in the body and both are beneficial. All fiber-containing foods contain a combination of both types of fiber. Water-soluble fiber - in oats, barley, beans, apples, carrots and oranges - helps lower cholesterol, while slowing both the rate at which food leaves the stomach as well as the rate at which sugar is absorbed into the bloodstream, keeping you full longer. Insoluble fiber acts to promote regularity and prevent constipation. Best sources of insoluble fiber: Whole grains like wheat bran and brown rice, and fruits and vegetables such as raspberries, blackberries, broccoli and green peas. Fiber also plays a role in preventing colorectal and prostate cancer. Unfortunately, most Americans (about 50% of adult men and women) do not get enough fiber.

Figs are the kind of fruit you'd expect to find dripping like jewels from the trees of a mythical paradise like Shangri-La. Amethyst outside, with flesh that looks like the cavity of a rose-quartz geode, these early autumn fruits also contain a treasure trove of nutrition benefits. Three fresh medium figs (150g) provide a good source of heart-healthy fiber and potassium, all for a mere 110 calories.

Flavonoids are a class of phytonutrients which research shows may have antioxidant, antiviral, anti-platelet, anti-inflammatory, and anti-cancer properties. Most brightly colored fruits and vegetables supply flavonoids.

The combination of omega-3 fatty acids and fiber found in flaxseed may help lower cholesterol levels. Flaxseed also contains lignans, which show particular promise for battling breast cancer. They do this by blocking the effects of estrogen, which over time seems to increase breast cancer risk in some women.

Folic acid (or folate) is a vitamin belonging to the B-complex group and is particularly important for pregnant women as folate deficiency has been associated with birth defects, including neural tube defects such as spina bifida. Low levels of this nutrient have also been liked to depression. Folate lowers levels of homocysteine, an amino acid linked to increased risk of fractures - as well as cardiovascular and Alzheimer's disease.Top sources include beans, spinach, broccoli, romaine lettuce, chicory, oranges, and papaya.

Free radicals are chemically unstable molecules that may cause cell damage that lead to heart disease and cancer. Stress, smoking, and over-exposure to the sun cause an excess of free radicals. Antioxidants in fruits and vegetables help neutralize free radicals, thereby reducing their negative effects.

Six cloves of garlic (18g) have 27 calories and provide a good source of vitamin B6 and manganese. Nicknamed the "stinking rose," many studies have shown that this potent vegetable provides several health benefits attributed to its numerous organosulfur compounds, such as allyl sulfides. Studies show allyl sulfides stimulate the body's natural detoxification systems, which may explain garlic's protective benefits against prostate, stomach, esophageal and breast cancers. Research indicates that garlic consumption may also enhance the immune system by increasing the activity of white blood cells and T-helper cells that are integral to a robust immune response.

Glucosinolates are a group of sulfur-rich phytonutrients found in cruciferous vegetables, such as broccoli, cabbage, Brussels sprouts, and cauliflower. Glucosinolates act as "indirect" antioxidants, which research shows stimulate the body's own natural antioxidant systems. This cascade of antioxidant activity -- unlike the one-shot, finite amount you get from most direct antioxidants -- actually cycles over and over within the physiology, continuing to protect your system for as many as 3 to 4 days after the glucosinolate-containing food has been consumed. Two of the most researched glucosinolate metabolites include indole-3-carbinol and sulforaphane. Several studies have shown that indole-3-carbinol may be effective in reducing estrogen-sensitive cancers, such as breast and ovarian cancer. Researchers from Johns Hopkins University have reported that sulforaphane triggers the body's own natural detoxification systems and may prevent a variety of cancers, including breast and stomach cancers.

Think the grapefruit diet belongs to weight loss folklore? Think again, researchers at the Scripps Clinic who ate half a grapefruit with each meal for 12 weeks lost an average of 3.6 pounds, while those who drank grapefruit juice three times a day lost 3.3 pounds. Many subjects lost more than 10 pounds in the study. Grapefruit's low calorie count (60 calories per 1/2 grapefruit) combined with its high fiber and water content may explain these weight loss benefits. While all grapefruit are high in vitamin C, the pink and red varieties are also an excellent source of vitamin A and supply a significant quantity of lycopene - a potent antioxidant that may reduce the risk of heart disease and prostate cancer. Grapefruits are also loaded with other anti-cancer phytonutrients, such as limonoids which may reduce the risk of cancer by stimulating the body's natural detoxification enzymes. Keep in mind that certain compounds in grapefruit can affect how some medications are absorbed in the intestine - and may actually raise drug levels in blood. Consult your physician if you are taking prescribed medications and frequently consume grapefruit or grapefruit juice.

A serving of grapes (1 1/2 cups, 138g) has 90 calories and is an excellent source of vitamin C, manganese, and vitamin K. Grapes also supply an abundance of antioxidant phytonutrients such as resveratrol and pterostilbene, which several studies have shown may lower cholesterol levels and reduce the risk of heart disease and cancer. Grapes' high quantity of antioxidants may also boost brain power. Preliminary research from the USDA demonstrates significantly improved short-term memory, coordination and balance as a benefit of grape juice consumption.

Three-fourths cup of green beans (83g) contains only 26 calories and provides a good source of fiber, vitamin C and vitamin K. Green beans also supply a significant quantity of the antioxidant phytonutrients quercetin, beta-carotene and lutein. A green bean is actually an immature legume and not a vegetable. Add some variety to your vegetable platter and enjoy raw or blanched green beans as a crunchy snack.

New government research demonstrates that guava deserves a place among the antioxidant elite. In fact, on one widely used antioxidant test (ORAC) guava scored better than strawberries, spinach and broccoli. While both the red and white-fleshed varieties scored in the top 10 of fruits and vegetables tested, the red-fleshed variety had a much higher antioxidant score. This is most likely due to the huge quantity of lycopene found in the red and pink-fleshed guavas. Actually, pink-fleshed guava, gram-for-gram, has more lycopene than any other known fruit or vegetable - even watermelon and tomato! If this wasn't enough to make you gaga for guava, just one pink-fleshed guava fruit (55g) has only 37 calories and provides about 80 percent more vitamin C than an orange. This same serving is a good source of fiber and supplies beta-carotene. With all of these powerful nutrients, it is no wonder that a study from the Heart Research Laboratory in India demonstrated that people who ate 5 to 9 guavas a day for three months reduced their cholesterol levels by 10%, triglycerides by 8% and blood pressure by 9.0/8.0 mm Hg, while boosting their good cholesterol (HDL) by 8%.

A 3/4-cup serving of diced honeydew melon (50 calories and 134g) is an excellent source of vitamin C, providing 45% of the Daily Value. This same serving also supplies a decent amount of potassium (9% of the Daily Value). A ripe honeydew (choose one that gives off a sweet aroma) is the sweetest of all the melons.

Iron supports the formation of hemoglobin, a blood protein that carries oxygen from the lungs to the rest of the body. Fifteen percent of pre-menopausal women fall short on iron while pregnant women and toddlers are also at high risk of a deficiency. Iron deficiency may manifest in a lack of energy, difficulty in maintaining body temperature, and impaired immune response.Among pregnant women, iron deficiency may result in premature deliveries and low birth weights. Although many different foods contain iron, animal derived sources are more easily absorbed than plant sources. Because of the low-absorption rate of plant-derived iron, vegetarians have higher iron Recommended Dietary Allowances (RDAs). However, iron absorption is enhanced when iron-rich foods are eaten with vitamin C-rich foods. Some of the best animal sources for dietary iron include: cooked clams, lean beef, and dark meat turkey.
The best plant-derived sources include: cooked spinach, green peas, dried figs and apricots, and beans (kidney, garbanzo and soy).

At 90% water, 1/2 cup sliced jicama (65g) contains only 23 calories, is high in vitamin C, and is a good source of fiber. It can be eaten raw or cooked and adds crunch to salads.

At only 36 calories per cup (cooked, 130g), kale provides one of the best sources of vitamin K (providing over 1300% of the Daily Value) and vitamin A (providing over 350% of the Daily Value). This same serving contains an excellent source of vitamin C and manganese and is a good source of fiber and copper. In addition to many other bone healthy nutrients, kale contains one of the highest amounts of Calcium among vegetables, with over 94 mg (9.4% of the Daily Value), making it a Superfood for your bones. Like other cruciferous vegetables, kale supplies an abundance of glucosinolates, such as indole-3-carbinol (I3C). Studies show I3C reduces levels of harmful estrogens that can promote cancer growth in hormone-sensitive cells, such as breast cells. Kale is also a top source of eye healthy carotenoids, such as beta-carotene, lutein and zeaxanthin.

Kiwi fruit originally came from China and were introduced to New Zealand at the turn of the 20th century. Containing over twice the Daily Value of vitamin C, two medium kiwis (148g) serve as an excellent source vitamin K, and provide a good source of fiber and potassium. This abundance of heart-healthy nutrients may explain why Norwegian researchers found eating two to three kiwis a day can significantly lower blood clot risk and reduce blood lipids. Kiwis also contain the enzyme actinidin, making pureed kiwi an excellent ingredient in fruity marinades. Cut them up into fruit salads, or toss one in a blender with ice, banana, mango, nonfat yogurt and pomegranate juice for a super-antioxidant smoothie.

Gold and good fortune may be in your future if you eat a kumquat -- or so believed the ancient Chinese for whom the kumquat tree was a sacred symbol of the Chinese lunar New Year. The kumquat fruit is similar to a tiny, thumb-sized orange in flavor and appearance. However, kumquats are not classified botanically as citrus fruits. Unlike citrus, the skin of this fruit is edible and has a sweet, spicy taste. Just two of these small delights (38g) have only 27 calories and provide an excellent source of vitamin C.This same serving provides a good source of fiber as well.

Vitamin K is one of the four fat-soluble vitamins (A, D and E are the others). The "K" is derived from the German word "koagulation", which means "blood clotting." Vitamin K plays a major biological role because it enables the liver to manufacture prothrombin and other proteins that bind calcium and are necessary for blood clotting and bone crystal formation. Vitamin K has been linked to bone health and a reduced risk of bone fractures. The Framingham Heart Study found that people who consumed approximately 250mcg/day of vitamin K had a 35% lower risk of hip fracture compared to those who consumed 50mcg/day. Some of the best sources of vitamin K include kale, collard greens, spinach, broccoli, Brussels sprouts, and chicory. The bacteria that line the gastrointestinal tract also make some vitamin K.