Studies have shown that one of the best ways to reduce your risk of heart disease and some types of cancer is to eat a diet rich in antioxidant-containing foods.

These include colorful fruits and vegetables as well as whole grains.

Antioxidants are believed to neutralize free radicals, which are toxic byproducts of natural cell metabolism.

The human body naturally produces antioxidants to some degree, but this production declines with age.

Although antioxidant supplements are available, food sources are considered to be far more effective.

Supplements may contain several types of antioxidants, but foods contain thousands, and it’s not known exactly which of these substances are most beneficial.

Foods loaded with antioxidants include blueberries, blackberries, raspberries, strawberries, kidney beans, black beans, cherries, plums, pineapples, kiwis, spinach, red cabbage, sweet potatoes, walnuts, pistachios, almonds, oats and dark chocolate.

These colorful foods are ideal for seasonal menu planning and also provide fiber, protein and other vitamins for a diet low in fat, yet high in antioxidants to prevent illness.