Ladies – or if you are a man taking care of the special women in your life – there are many foods that can boost your health and maintain it for the long term.

While there are a lot of choices, I’ve sorted through them to find seven must-haves in your diet.

Health Food #1: The Tomato

Tomatoes can protect against heart disease (the leading cause of death for women) and cancer (the second leading cause of death). This is because tomatoes are the most common source of the antioxidant lycopene, which could protect against these illnesses.

The best way to consume this health food is by eating it raw (you can add salt and pepper for taste). This conserves the tomato’s nutritional benefits that would otherwise be lost through cooking it.

Unless it is homemade, tomato sauce is generally not advisable because it is loaded with sugar and the tomatoes are not fresh. Try making side dishes or salads with tomatoes.

Health Food #2: Flaxseed

Flaxseed is an essential source of omega-3 fats. Adding flaxseed to your daily meals can decrease your risk of heart disease by more than 40% because it helps prevent red bloods cells from clumping together and blocking the arteries.

This health food may reduce the likelihood of breast cancer as well.

According to one study, women who ate flaxseed everyday (even if it is just one rounded tablespoon) for 2 months improved the ratio of breast cancer-repressing entities to cancer-promoting entities by 25%.

Thus, find some ways to eat flaxseed everyday – whether it’s adding it to your salad or mixing it into your yogurt.

Health Food #3: Greek Yogurt

Incidentally, yogurt is another health food that is essential to your diet – especially Greek yogurt.

Yogurt is an important source of calcium and contains bacteria that boost your immune system. It also contains protein which many women don’t get enough of.

Greek yogurt contains double the amount of protein than regular yogurt and usually has less sugar. Get the fat-free kind such as Oikos Organic Greek Yogurt or Stonyfield Organic Greek Yogurt.

Health Food #4: Kale

Eating kale is a great way to ensure that your body gets enough vitamins and minerals.

This health food contains a large amount of calcium, magnesium, potassium, and iron, as well as vitamins A, C, and K.

Add it to your soups and salads to make sure that you eat enough of it. You can even include it in your smoothie or juice.

Health Food #5: Nuts

Nuts are important to maintaining daily health and each type has its own benefits.

Just like flaxseed, walnuts are rich in omega-3 fats and lower your risk of heart disease.

Hazelnuts contain an amino acid called arginine, which can lower blood pressure.

Almonds have the chemical polyphenol that helps lower LDL cholesterol.

There are many types of tree nuts and they all reduce your risk of diabetes. Consume them frequently but in moderation because they are high in calories.

Health Food #6: Blueberries

Many of us worry about aging. While it is inevitable, there are many things you can do to slow down the process. One of them is eating blueberries.

Blueberries, especially the small wild blueberries, contain a large amount of antioxidants that help with memory loss and eyestrain.

They also help neutralize free radicals that worsen diseases and aging. Thus, it is highly advisable to incorporate this important fruit into your daily meal plan. According to Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville, you can consume up to 1/2 cup of blueberries each day.

Health Food #7: Salmon

Salmon, a great source of vitamin D and omega-3, has a lot of positive effects on your body.

This fish lessens the burdens caused by arthritis, helps with weight loss, and increases the smoothness of your skin. Salmon also improves your mood and decreases your rate of digestion, allowing you to consume fewer calories during the day.

Overall, these health foods are extremely important and a key to living a longer and healthier life.

-Steffi