Instructions: These pack almost twice as much fiber and significantly more beta carotene than white or red potatoes.

In the Harvard Nurses Health Study, women who took 15 to 20 milligrams of beta carotene a day (1/2 cup of mashed sweet potatoes has 13 milligrams) had a 39 percent lower risk for heart attack than women who consumed less than 6 milligrams of beta carotene a day.

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