Sage is an herb with a soft, fuzzy grayish-green leaf and a sweet, yet savory flavor. Fresh or dried sage is great in tomato sauce, soups and stews, and paired with chicken, pork, and fish. Like other herbs, sage adds flavor to food without adding sodium, calories, and fat

Wild, fresh, and canned salmon are ideal sources of heart-healthy omega-3 fatty acids, which are known to reduce inflammation, decrease triglycerides, and may help to lower high blood pressure and raise good cholesterol. Omega-3s may even reduce the frequency and severity of migraines. Salmon is also one of the best food sources of vitamin D, a key nutrient that helps maintain strong bones and may reduce your risk of hypertension. Smoked salmon, however, is high in sodium, which can raise your b...

Salsa can be a great low-calorie, low-fat flavor booster. One-quarter cup of tomato salsa has only 30 calories. I recommend using it to replace higher-calorie condiments, mayonnaise, creamy dressings, sauces, and dips. Tomato salsa contains lycopene, a carotenoid that may help protect against certain cancers, cardiovascular disease, macular degeneration, and other conditions. Store-bought salsas can be high in sodium, so go easy on it, look for low-sodium brands, or make a salt-free recipe at home if you have high blood pressure. Spicy salsa can also exacerbate IBS symptoms. If you have celiac disease check the label ...

Salt is a seasoning that increases blood pressure in people who are salt sensitive. Although sodium (which is 40 percent of salt) is necessary for the body to function, too much draws excess fluid into the blood, which raises blood pressure and increases bloating and water retention (worsening PMS symptoms). Most adults are advised to limit their sodium intake to less than 1,500 mg per day. Note that some types of salt, such as kosher salt, have coarser grains than table salt, which means that a teaspoon of the coarser salt will contain less sodium than a teaspoon of fine table salt.

If you have high blood pressure and need to be on a sodium-controlled diet, salt substitutescan be a great tool to help you adjust to a low-salt lifestyle. Some salt substitutes use potassium chloride (instead of sodium chloride found in regular salt), which tastes similar to table salt but should not be used if you have kidney problems or are taking certain medications. It is always best to check with your doctor before using these types of salt substitutes.

Sardines are a great source of omega-3 fatty acids, which are known to reduce inflammation, decrease triglycerides, and may help to lower high blood pressure and raise good cholesterol. Omega-3s may even reduce the frequency and severity of migraines. Canned sardines with bones are also a terrific source of calcium and vitamin D, both of which help keep your bones strong. Find out more about omega-3 fatty acids.

Scallops are low in calories and packed with quality protein, making them a good food to enjoy for weight loss or if you are at risk of cardiovascular disease or type 2 diabetes. Scallops also contain selenium, a mineral with antioxidant properties that can help manage arthritis and maintain healthy skin, and magnesium, a mineral that may aid in blood-pressure control.

Seaweed is a vegetable that is commonly used in Asian cuisine and is often served as seaweed salad and in sushi. If eaten regularly in large quantities, seaweed is a good source of heart-healthy omega-3 fatty acids, which are known to reduce inflammation, decrease triglycerides, and may help to lower high blood pressure and raise good cholesterol. Omega-3s may even reduce the frequency and severity of migraines, help maintain healthy skin and eyes, and slow memory decline. Folate, an important B vitamin, is also found in seaweed and helps keep your hair, skin, and heart healthy.

Derived from sesame seeds, sesame oil offers an ample dose of heart-healthy monounsaturated fat. Plus, it has an intense flavor, so a little bit goes a long way in stir-fries, marinades, and sauces, making it a diet-friendly flavor enhancer

Sesame seeds are often added to breads and crackers and sprinkled on a variety of Asian dishes. Sesame seeds are rich in magnesium, a mineral that may help lower blood pressure, promote bone health, and improve PMS symptoms. Like other seeds, sesame seeds may trigger migraines and IBS in people who are sensitive to nuts and seeds.

Sherry is a fortified wine made from white grapes and is generally enjoyed as an after-dinner drink or used in cooking. Like other alcoholic drinks, sherry can increase already high triglycerides and interfere with sleep. It is best to limit sherry and other alcoholic beverages, especially if you are trying to lose weight, have type 2 diabetes or gout, or experience irritable bowel syndrome (IBS). That said, drinking moderate amounts of alcohol has been shown to reduce the risk of heart attack and stroke and boost HDL (good) cholesterol. If you don't already drink, don't start, and if you do, limit your intake to one ...

Shrimp is a type of shellfish that is low in calories and packed with quality protein, making it a great food to enjoy for weight loss or if you are at risk of cardiovascular disease or type 2 diabetes. Shrimp also contains selenium, a mineral with antioxidant properties that can help prevent and manage arthritis and maintain healthy skin, and vitamin B6, which may reduce symptoms of PMS. Shrimp is high in dietary cholesterol, so if you have high cholesterol, speak with your physician about how often you should be eating it.

Skim milk (also known as nonfat or fat-free milk) is an excellent source of lean protein, calcium, vitamin D, and potassium, nutrients that play an important role in weight loss and help reduce the risk of hypertension, type 2 diabetes, osteoporosis and tooth decay, and PMS symptoms. It is also a good source of riboflavin, a B vitamin helpful for cataract prevention, and zinc, a mineral involved in maintaining healthy skin and preventing and treating macular degeneration. IBS sufferers take note: Some people with IBS are sensitive to dairy and experience discomfort after consuming it.

Snow peas are a vegetable with a thin, edible outer pod and flat peas inside (unlike sugar snap peas, which have thicker pods and round peas). Snow peas are a nonstarchy vegetable, so they’re not as high in calories and carbohydrates as regular, starchy green peas. And, like other nonstarchy vegetables, snow peas have a high water and fiber content, making them a great choice for people who are trying to lose weight or prevent or manage heart disease or type 2 diabetes. Snow peas are also a good source of vitamin C, an antioxidant that helps maintain healthy skin, hair, and teeth and may help prevent and manage arth...

Sole is a light, flaky, white-fleshed fish and is a terrific, low-calorie source of lean protein, making it a great food to enjoy for weight loss or if you are at risk of cardiovascular disease or type 2 diabetes. Protein found in sole can also help moderate your mood by slowing the absorption of carbohydrates and keeping blood-sugar levels stable. To maintain the health benefits of sole, bake, grill, or roast the fish rather than frying it. (Note: Pacific sole is the most sustainable choice.)

Sour cream is traditionally used as a condiment on certain foods like baked potatoes or served with Mexican food. Whole-milk sour cream is high in calories and saturated fat, which, when eaten in excess, can increase your heart-disease risk and lead to weight gain. Choose fat-free or reduced-fat sour cream to trim calories and fat. Sour cream also contains tyramine, a common migraine trigger, and some people with IBS are sensitive to dairy and may experience discomfort after eating it.

Soy cheese is a cheese substitute made from soybeans and is commonly consumed by vegans and people who are lactose intolerant or have a milk allergy. However, unless fortified with calcium, soy cheese is not a rich source of calcium as are dairy-based cheeses. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.

Soy crisps are an alternative to potato chips and are generally made from soy flour. Unlike most crunchy snacks, soy crisps offer a good amount of protein, which makes them more filling and substantial. IBSsufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.

Soy flour is a high-protein flour made from roasted soybeans and is a gluten-free alternative to wheat flour if you have celiac disease. Like other soy products, soy flour contains isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like soy flour are perfectly safe. IBS...

Soy milk is traditionally made from pressed, mature soybeans mixed with water and usually some sugar or sweetener. Soy milk is a good substitute for cow’s milk if you are lactose intolerant, allergic to cow’s milk, eat a vegetarian or vegan diet, or find that dairy is a trigger for IBS. Most brands are fortified to contain the same amount of calcium and vitamin D as a glass of cow’s milk. Light versions are lower in calories and fat and a good option if you’re watching your weight. If you have a history of breast cancer, it’s always wise to speak with your physician about incorporating soy foods into your di...

Soy nuts are not a true nut; they’re made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak wit...

Soy sauce is made from fermented soybeans, salt, and often wheat. Reduced-sodium soy sauce is a low-calorie condiment (only three calories per teaspoon). By using it to replace higher-calorie condiments, such as oily marinades and sauces, it can help you lose weight. Although it contains 40 to 50 percent less sodium than regular soy sauce, reduced-sodium soy sauce is still very high in sodium, which can raise blood pressure. If you suffer from migraines or IBS, soy sauce can sometimes be a personal trigger food that you may need to avoid or limit. Be sure to check the ingredients label on soy sauce if you have celiac ...

Soy yogurt is made from soy milk, yogurt bacteria, and typically some additional sweeteners. Soy yogurt is a good substitute for cow’s yogurt if you are lactose intolerant, allergic to cow’s milk, eat a vegetarian or vegan diet, or find that dairy is a trigger for IBS. Most brands are fortified to contain the same amount of calcium as yogurt made from cow’s milk. If you have a history of breast cancer, it’s always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like soy yo...

Young, green soybeans, also known as edamame, are a very good source of high-quality carbohydrates and lean protein, which makes them a good food to enjoy if you are trying to lose weight or if you are at risk of cardiovascular disease or type 2 diabetes. Soybeans are also rich in omega-3 fatty acids and folate, nutrients that help protect against arthritis and memory loss, moderate mood and maintain healthy eyes, skin, and hair. The calcium, magnesium, and potassium in soybeans help maintain strong bones, reduce blood pressure, and alleviate PMS symptoms. Soy protein also contains plant estrogens, which some research...

Spinach is a dark leafy green vegetable and one of the most nutrient-dense foods on the planet! Because it’s high in fiber and very low in calories, spinach can help you manage type 2 diabetes and is a terrific addition to any weight loss plan. It's also packed with nutrients — it's a good source of antioxidants, including vitamin C, beta carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. Spinach contains very high amounts of potassium and vitamin K, two nutrients that may help preserve bone health. The iron and B vitamins in spinach help maintain strong, healthy hair and a healthy...

Split peas are a good source of protein, which helps with weight loss and maintenance, management of type 2 diabetes, and mood regulation. Split peas are also rich in potassium, a mineral helpful for managing blood pressure and preventing osteoporosis. IBS sufferers take note: Some people with IBS are especially sensitive to split peas and experience discomfort after eating them.

There are two classes of squash: Winter squash and summer squash. Acorn and butternut squash are types of winter squash. These starchy vegetables are good sources of potassium, fiber, and the antioxidants beta-carotene and beta-cryptoxanthin, and may help prevent heart disease, arthritis, memory loss, and diseases of the eyes. Zucchini and yellow squash are types of summer squash and are less starchy and lower in calories than winter squash. They are good sources of vitamin C, lutein, and zeaxanthin, antioxidants that help maintain the health of joints, bones, eyes, hair, skin, and teeth.

Even though steak sauce and Worcestershire sauce don’t offer much nutritional value, if used in moderation they can be part of a healthy diet. Unfortunately, these sauces may contain added sugar and sodium, so if you have type 2 diabetes or high blood pressure use them sparingly. They may also contain ingredients like tomatoes, garlic, onion, and spices that could trigger migraines or IBS, so check the ingredients label. If you have celiac disease, read labels and look for gluten-free brands.

Strawberries are composed of more than 90 percent water along with a hefty dose of fiber, which makes them a great fruit to eat if you’re trying to lose weight, lower cholesterol or manage type 2 diabetes. They are a good source of folate, a B vitamin that helps maintain healthy hair and may reduce the risk of cardiovascular disease and mood disorders. Additionally, strawberries are full of potent antioxidants, including vitamin C and anthocyanins, which can help with arthritis, age-related memory loss, cataracts and other eyesight problems, and maintaining healthy skin and hair.

Sugar typically refers to white, granulated sugar, also called sucrose. Sugar intake from sugary foods and sweeteners like granulated sugar cause blood sugar to spike and then tumble, which can result in moodiness and low energy. A diet high in added sugar can also lead to weight gain and promote cavities and tooth decay. Individuals with diabetesshould dramatically limit their intake of all sugary foods and caloric sweeteners, including honey. Scientists are currently exploring whether a high-sugar diet promotes acne and contributes to premature aging and wrinkles by causing inflammation in skin cells. If you must ad...

Sugar substitutes are reduced-calorie or calorie-free sweeteners used to replace sugar, corn syrup, and other high-calorie sweeteners. Some sugar substitutes are natural, such as stevia, and others are synthetic, such as aspartame, sucralose, and saccharin. They are many times sweeter than table sugar and are used in sugar-free, diet, or light versions of soda, fruit drinks, yogurt, candy, and other foods in order to reduce their sugar content and calories. Sugar substitutes and products sweetened with sugar substitutes can be useful tools for individuals who are trying to lose weight and for individuals diagnosed wit...

Sunflower seeds are a good source of heart-healthy fats and fiber, nutrients that can improve cardiovascular healthand help manage blood sugar in people with type 2 diabetes. Sunflower seeds also contain zinc and vitamin E, nutrients that help maintain healthy eyes, hair, and skin. Sunflower seeds in the shell are a smart snack option for people who are trying to lose or manage their weight, since removing the shell on each seed will slow down your eating. Like other seeds, sunflower seeds may trigger migraines and IBS in people who are sensitive to nuts and seeds.

Sweet potatoes are starchy, root vegetables that provide a good amount of fiber (especially when eaten with the skin), which helps lower cholesterol, reduces risk of type 2 diabetes, stabilizes mood, and keeps you feeling full, thereby helping with weight loss. Sweet potatoes are also an excellent source of beta-carotene, an antioxidant that may help prevent and manage arthritis, and maintain skin, hair, and eye health. They also provide potassium, a mineral that may help lower blood pressure and bone health, and vitamin C, which supports oint health and may help protect against arthritis.

Swiss chard is a leafy green vegetable that tastes somewhat similar to spinach and can be prepared the same way. It is a good source of antioxidants, including vitamin E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Swiss chard also contains magnesium and potassium, minerals involved in managing blood pressure and preventing osteoporosis. In addition, magnesium is also helpful for individuals who experience migraines or PMS. Vitamin K in Swiss chard may prevent bone fractures.

Swiss cheese is a good source of protein and calcium, but it is also calorie-dense and high in saturated fat, which can increase your risk of cardiovascular disease, arthritis, and memory loss, not to mention impede your weight-loss efforts. Choosing reduced-fat or fat-free Swiss cheese is a great way to take advantage of its nutritional benefits while minimizing unhealthy extras. The calcium in Swiss cheese helps maintain healthy blood pressure. (Note: Since most cheeses are high in sodium, people with high blood pressure should eat only moderate amounts, choose low-sodium brands, and factor the sodium content into t...