An egg a day might reduce your risk of heart disease, study says

By Susan Scutti, CNN

Updated 2230 GMT (0630 HKT) May 21, 2018

Researchers defined a "healthy diet" as one containing lots of fruits and vegetables, nuts, fish, moderate alcohol use and minimal red meat. Click through our gallery of superfoods for what to include in your healthy diet.
Photos: Fill your plate with superfoods
Researchers defined a "healthy diet" as one containing lots of fruits and vegetables, nuts, fish, moderate alcohol use and minimal red meat. Click through our gallery of superfoods for what to include in your healthy diet.
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A superfood is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
Photos: Fill your plate with superfoods
A superfood is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
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Apples have fewer than 50 calories but are a great source of antioxidants, fiber, vitamin C and potassium, according to <a href="http://www.superfoodsrx.com" target="_blank">SuperFoodsRx.com</a>.
Photos: Fill your plate with superfoods
Apples have fewer than 50 calories but are a great source of antioxidants, fiber, vitamin C and potassium, according to SuperFoodsRx.com.
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Blueberries are often singled out as a superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and <a href="http://www.webmd.com/diet/phytonutrients-faq" target="_blank">phytonutrients</a>. Worried about the price of fresh fruit? Experts say frozen berries are just as "super."
Photos: Fill your plate with superfoods
Blueberries are often singled out as a superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say frozen berries are just as "super."
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Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Salmon is also a good source of lean protein.
Photos: Fill your plate with superfoods
Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Salmon is also a good source of lean protein.
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Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. <a href="http://www.webmd.com/vitamins-supplements/ingredientmono-436-CHOLINE.aspx?activeIngredientId=436&activeIngredientName=CHOLINE&source=2" target="_blank">Choline</a> may also help in preventing memory loss.
Photos: Fill your plate with superfoods
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.
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Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can help shed pounds and prevent heart disease. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
Photos: Fill your plate with superfoods
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can help shed pounds and prevent heart disease. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
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Staying hydrated will keep you from munching absentmindedly, and if you choose to drink <a href="http://www.webmd.com/food-recipes/features/health-benefits-tea" target="_blank">green tea</a>, you'll also be increasing your metabolism, which will burn more fat. Plus, the antioxidants (yes, those again) found in green tea can help prevent cancer.
Photos: Fill your plate with superfoods
Staying hydrated will keep you from munching absentmindedly, and if you choose to drink green tea, you'll also be increasing your metabolism, which will burn more fat. Plus, the antioxidants (yes, those again) found in green tea can help prevent cancer.
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Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories.
Photos: Fill your plate with superfoods<