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Eat your way to health

Next time you make your own salad, here’s exactly what to include for maximum health benefits—and taste. Lori Mosca, M.D., M.P.H., Ph.D. is professor of Medicine at Columbia University Medical Center and Director of Preventive Cardiology at NewYork-Presbyterian Hospital. Mosca developed the following combinations.

Cancer-fighting salad: Featuring foods rich in antioxidants and fiber.

2 cups (or more) Mixed dark leafy greens
½ cup kidney beans
½ cup chopped broccoli heads
2-3 ounces mandarin oranges (about ¼ water packed can, drained)
½ cup grape tomatoes sliced in halves
½ cup shredded carrots
1 Tbsp. toasted almond slivers
1-2 Tbsp. extra-virgin olive oil based ginger dressing

Combat heart disease: Featuring foods rich in omega-3 fatty acids, monounsaturated fats, folic acid, and fiber.

2 cups (or more) spinach
3 ounces baked or canned wild salmon
½ cup lentils
¼ avocado sliced
¼ ounce coarsely chopped walnuts
2 Tbsp. red wine vinegar + extra-virgin olive oil dressing (1:1)

Managing menopause: Featuring cool foods rich in magnesium and calcium.

1 medium cucumber peeled and diced
1 plum tomato diced
½ cup garbanzo beans
Mix for dressing:
1/8 cup parsley
2 Tbsp. Greek yogurt
½ tsp. extra-virgin olive oil
½ tsp. lemon juice
a hint of salt and pepper to taste