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Put Your Avocado on Whole Grain Toast

The research: People who ate 4 servings of whole grains per day were 22 percent less likely to die prematurely than those whose diets included little to no whole grains, according to a recent study in Circulation. Whole grains are a top source of fiber, which the researchers say may help control cholesterol levels, and it's known to help with weight management too, which can lower your risk of chronic illnesses linked to obesity.

What you can do: Aim for those 4 servings per day, but remember that you'll still get benefits from 2 or 3 servings. You can also follow the advice of the study researchers and aim for foods that give you the most grams of whole grains per serving, like oatmeal and quinoa.