Seeds are a tasty, healthy way to spruce up breakfast, lunch, and dinner. They may be small, but pack a nutritional punch! Seeds provide fiber, healthy fats, protein, and important vitamins and minerals. Sprinkle them on salads, blend them into smoothies. Which seeds do you add to your diet, and how do you enjoy them? wb.md/4zOvCNf

No doubt about it, protein is good for you -- and can even help you shed those unwanted pounds. Here are 10 good sources of protein: wb.md/4yEik4U

Ovarian cancer starts in the ovaries and can spread to other parts of the body. Doctors aren't exactly sure what causes it, but there are several things -- called risk factors -- that can raise your chances of getting the disease. One of those is breast cancer. If you have breast cancer, or if someone in your family had it, that can play a role in whether you develop ovarian cancer. wb.md/4zYSNVr

Dark spots under the nail, poor grip strength, and bleeding gums can all signal possible heart disease. What you need to know: wb.md/3TTIGC0

Want a snack? Nuts are high in monounsaturated fat, which lowers LDL "bad" cholesterol but leaves HDL "good" cholesterol alone. wb.md/4idzDDJ

Try including protein with all your meals and snacks. It helps you feel full and slows how fast carbohydrates go into your bloodstream. That’s important when it comes to keeping your blood sugar steady. Sources include fatty fish and seafood, plant-based protein like beans and lentils, eggs and low-fat dairy, and lean meats. wb.md/3UJTliP

Butternut squash is full of beta-carotene and alpha-carotene -- your body converts them to vitamin A, which is important for your immune system! wb.md/4BDl85k

You know stress can affect your emotions, but do you know what it can do to your body? Your muscles tense, your heart races, and your breath comes faster -- we all know what stress feels like. The “fight or flight” response is behind it: Your hormones get your body ready to either take on a threat or run from it. wb.md/4zJ5Gme

Blueberries have lots of phytonutrients that may fight inflammation and lessen pain. If it's not berry season, frozen blueberries can have the same or even more nutrients than fresh! wb.md/4dVnW3q

According to at least one study, walking just 5.5 miles per week is enough to lower your risk for heart attacks, strokes, and heart failure by as much as 31%! Test your knowledge with this quiz and find out how to walk your way to better health. wb.md/4zNPgZM

Beans are so good for you, it's no surprise they may help fight cancer, too. They contain several potent phytochemicals that may protect the body's cells against damage that can lead to cancer. wb.md/3W4oBcL

The kind of food you eat has a great impact on your blood sugar levels. It's that way for everyone, but if you have diabetes, you probably know it better than anyone. When you eat calories you don't need, especially carbohydrates (carbs), your blood sugar levels rise. Over time, regularly high blood sugar levels can lead to serious, long-term problems, such as nerve, kidney, and heart damage. wb.md/4iefwFv

An ounce of sunflower seeds or almonds has half the amount of vitamin E the USDA recommends for adults each day. A large study found that vitamin E, together with other nutrients, can help slow age-related macular degeneration (AMD) from getting worse. It may also help prevent cataracts. Hazelnuts, peanuts (technically legumes), and peanut butter are also good sources of vitamin E. Click on the link to discover an array of foods (beyond carrots) with nutrients that will help your eyes stay healthy now and later. wb.md/4yJRDvT

Done right, these seven exercises give you results that you can see and feel. You can you do them at a gym or at home. Watch the form shown by the trainer in the pictures. Good technique is a must. If you're not active now, it's a good idea to check in with your doctor first, especially if you have been diagnosed with health concerns. For example, if you have advanced osteoporosis some of these exercises may be too aggressive. wb.md/4jDfLws

Orange juice the beverage that already may be a regular part of your morning routine could help you in surprising ways. Researchers say vitamin C may help people manage their stress more effectively, in part by lowering levels of stress hormones like cortisol. As an added bonus, vitamin C-rich foods such as orange juice, grapefruit juice, strawberries, or sweet red peppers can help boost your immune system. wb.md/48aT5wi

Soup -- we're talking broth-based, not creamy -- has a lot going for it. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from eating too much. Have it before a meal, and soup can take up space that might have gone to higher-calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans. wb.md/4dPwtoE

Too much cholesterol increases your risk of cardiovascular diseases like heart disease and stroke by causing plaque buildup in your arteries, which can restrict blood flow. We answer common questions about cholesterol, including the differences between “good” (HDL) and “bad” (LDL) cholesterol, and more: wb.md/4yAjApG

Chicken soup may help cold symptoms in more than one way. Inhaling the steam can ease a stuffy nose. Sipping spoonful of it can help replace the fluids you lose. The warm, salty broth can alleviate sore throats. wb.md/4i32XOI

Surprise: Everyone has some belly fat, even people who have flat abs -- but too much belly fat can affect your health. There are four keys to controlling belly fat: wb.md/4jBd2Dz

Did you know that adding more berries to your diet could boost your lung health? Red and blue fruits like blueberries and strawberries are rich in a flavonoid called anthocyanin, which gives them their color and is also a strong antioxidant. Research suggests this pigment can slow down your lungs’ natural decline as you age.⁠ Making smart diet choices can go a long way toward keeping your lungs' health. wb.md/4z6frez