WESLACO – We’ve all heard the phrase, “You are what you eat.” More and more research is revealing there’s truth to that statement.

Everywhere we look, food options are endless. So why not load up on what will benefit your body?

A recent study found almonds help maintain healthy cholesterol levels.

Next, you can try berries. 

“The benefits, there are a lot of benefits that these foods have, a lot of antioxidants, vitamins, also the good carbohydrates, which are good for our body,” said Lucy Ponce, a dietitian for South Texas Health System. 

Ponce says she agrees with a recent Harvard study that found adults who eat lots of blueberries and strawberries are less likely to suffer from cognitive decline.

She also advises trying avocados. She says it can be useful in treating high blood pressure.

Researchers also found nutrients in the fruit they believe are able to stop oral cancer cells from growing.

Ponce adds you might want to sip on a cup of hot green tea too.

“That’s good for us and the antioxidants for your skin, and feeling young and having that energy is good,” she says.

One study found those who drank five cups a day were 20 percent less likely to get stressed than those who had less than one cup.

Scientists say mushrooms contain two antioxidants that could boost your health and fight aging.

Although the cost of fruits and vegetables isn’t cheap, there are ways you can still benefit from them while saving money.

“The frozen vegetables are a good option, too, because a lot of people buy the vegetables and the fruits and they don’t eat them, and they will spoil,” Ponce says. “But, we can get them frozen and it has the same benefits.”

Oily fish, like salmon, is another food with serious health benefits. It’s rich in vitamins A and D and has been shown to help symptoms of arthritis.

Fish oil supplements, combined with a low-fat diet, have also been found to slow prostate cancer progression.