Beans
Beans are loaded with fiber and one of the best sources of antioxidants which play an important role in overall health. Kidney and black beans are the best choices.
Oats
Oats have been proven to lower cholesterol and blood pressure, making them a great choice for adults looking to reduce these levels. Consuming 1 ½ cups of cooked oatmeal or three packets of instant oatmeal provide enough goodness to lower blood cholesterol by about five percent and heart attack risk by about 10 percent. 
Oranges
Eating one large, fresh orange will give you 100 percent of your daily recommended Vitamin C. Likewise, one cup of 100 percent pure orange juice will do the same. Oranges are also high in fiber and folate.
Spinach
Spinach is a great source of vitamins A, C and K, as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. You can eat it raw in salads or cook it and serve it alongside your favorite protein. If you don’t like the taste of spinach, throw a handful into a homemade smoothie.
