Some of the foods in this list may seem like a no-brainer and may already be a staple in your diet, however, others may be in front of your face, but missing from your daily routing. Not to mention that these items are cheap and easy to find in any grocery store. Each food also packs vitamins and minerals that fight heart disease and various types of cancer. Do you need any more reasons to add these foods to your meals?

Avocados: This green, creamy fruit can be found in your local grocery store year-round. Avocados are often referred to as a “superfood” because of their high amounts of monounsaturated fats. A healthy fat proven to lower amounts of “bad” cholesterol, LDLs, while raising “good” cholesteral, HDLs.

Leafy Greens: Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.  Greens  should also be a staple of your diet because you can find them fresh even in the frigid winter months.

Garlic: A recent study showed that less than one clove a day may cut prostate-cancer risk in half, and other research links garlic to a lowered incidence of stomach, colon and possibly breast cancers. These are great benefits on top of the fact that garlic is one of the most commonly used ingredients in the world. Try adding fresh garlic to your meals instead of garlic powder or salt for an added health kick.

Almonds: Substances in almond skins help prevent LDL “bad” cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk. Almonds are also a fantastic source of lean protein, along with being a great food to snack on between meals to keep our metabolism in check.

Beans: Beans are a great food to eat everyday for many reasons. They are a great source of lean protein, offer a large amount of fiber, are very cheap and canned beans stay stay fresh for ages.

Whole Grains: Whole grains are essential to your diet because they supply your body with complex carbs that act as a source of sustained energy. They also contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease. The fiber in whole grains also has its benefits, and most of us fail to get the amount of fiber recommended for a healthy diet.