DARK CHOCOLATE
Chocolate is made from plants, so it provides many of the same health benefits as vegetables. The most pertinent benefits come from antioxidants that protect the body from free radicals and relax the body’s blood pressure. A daily serving of dark chocolate can aid your heart’s function. It can lower blood pressure and cholesterol. It can also increase your emotional health because it stimulates endorphin production, its serotonin works as an anti-depressant, and its theobromine and caffeine act as stimulants.

Get the Skinny: The fats found in chocolate are 1/3 monounsaturated (also in olive oil), 1/3 saturated fat with a neutral effect on cholesterol, and 1/3 saturated fat with a negative effect on cholesterol. So, only 1/3 of the fat in dark chocolate is bad for you! Because of the high caloric intake, limit yourself to 3.5 ounces per day. Cut other sweets to compensate for this beneficial indulgence.

RED WINE
The benefits of red wine have been heralded for years. In moderation, red wine can provide great benefits to the heart. Like dark chocolate, red wine is high in antioxidants from grape skins and seeds. Red wine helps prevent cancer by limiting tumor growth. Limit yourself to 1-2 glasses a day, maximum, and it may help produce more good cholesterol. The yeast can increase life span by 80%, and it has also been known to help ward off the common cold.

Get the Skinny: When consumed with fried foods, red wine may help limit the damage caused. Drink in moderation because of the extra caloric intake, but enjoy yourself. Slowly sipping a glass of wine with or after dinner can help keep you from getting that second dessert helping!

AVOCADO
Avocados are delicious, especially with all the great guacamole recipes out there. They are full of nutrients that help your body repair itself. It contains healthy fat that can lower bad cholesterol, and it is loaded with potassium. In fact, a cup of avocado contains about 25% of your daily potassium intake. Avocados help protect your heart and may reduce risk of high blood pressure. They are also rich in antioxidants that protect your organs and tissues from damage.

Get the Skinny: Avocado is full of great health benefits, but you need to limit yourself. Too much of a good thing is not so good! Slice an avocado for your salad, or make a healthy dip and eat with whole wheat crackers, instead of fried chips.

WALNUTS
Walnuts are filled with almost all the omega-3s you need each day. These essential fatty acids must be obtained through food, because they can’t be produced by your body. Make sure you get enough, and your brain will function more efficiently for a longer time! Walnuts may or may not reduce the risk of heart disease. If eaten daily, they can reduce your bad cholesterol.

Get the Skinny: A simple 1/4 cup of walnuts will do the trick, and only spend 160 calories. Grab a handful during the day, or before or after a meal and they will help curb your snack cravings!

VEGETABLES
Oh, dread. Whether you like veggies or not, it’s important to find new and exciting ways to eat them because of their abundant health benefits! Because they are grown in the sun and receive free radicals from UV radiation, they are extremely proficient at developing antioxidants to repair themselves. Leafy green veggies are some of the best foods because of their high level of antioxidants.

Get the Skinny: Low in calories, high in benefits - a salad bar is the best place to fill up. By increasing your vegetable intake, you will minimize your hunger and reduce your overall caloric intake.

GREEN TEA
Green tea has risen in popularity in the United States in recent years. Having been popular in Asia for centuries, it has become recognized as a healthier alternative to other caffeine suppliers in recent years.

Its health benefits come from its high levels of antioxidants and there is some research that suggests in can help reduce the effects of: arthritis, asthma, cancer, cavities, diabetes, heart attack, cholesterol and menopause. It may also help with fertility treatments, memory improvement and alertness.

Get the Skinny: Because it is full of caffeine, it should be avoided by infants, children and pregnant or breastfeeding women. Drinking it as a caffeine alternative to soft drinks, lattes or sweet tea is a great way to cut the sugar and keep the caffeine.