Among the worlds best sources of potassium.
Fruits and berries are among the world’s most popular health foods. This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation. 1. Apples The apple
is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals. 2. Avocados Avocados are different than most fruits, because they are loaded with
healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C. 3. Bananas Bananas are among the world’s best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously
convenient and portable. 4. Blueberries Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world. 5. Oranges Oranges are well known for their vitamin C content. They are also high in fiber
antioxidants and taste incredible. 6. Strawberries Strawberries are highly nutritious, and are low in both carbs and calories. They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.
Other Healthy Fruits There are many other healthy fruits and berries that aren’t listed here. Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries. 7. Eggs
Eggs are among the most nutritious foods on the planet. They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy (1, 2). 8-10: Meats It is a myth that all meat is harmful.
Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat. Man at Restaurant Eating Steak 8. Lean Beef Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron.
Choosing the fatty cuts is fine if you’re on a low carb diet. 9. Chicken Breasts Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not
eating that many carbs. 10. Lamb Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids. 11-16: Nuts, Seeds and Peanuts Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose
weight (3, 4). Housewife Holding Jar of Almonds These foods are crunchy, fulfilling and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E. They also require zero preparation, which is important
because it makes it easier to incorporate them into the diet. 11. Almonds The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide
impressive benefits for metabolic health (5). 12. Chia Seeds Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium
manganese, calcium and various other nutrients. 13. Coconuts Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides. 14. Macadamia Nuts Macadamia nuts are very tasty. They are much higher in
monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts. 15. Walnuts Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals. 16. Peanuts Peanuts (technically legumes, not nuts) are
incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight (6, 7). However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts
of it. 17-26: Vegetables Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients. There is a wide variety
available, and it is best to eat many different types of vegetables every day. Man Cutting Bell Pepper With Big Knife 17. Asparagus Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K. 18. Bell
Peppers Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C. 19. Broccoli Broccoli is a cruciferous vegetable that tastes great
both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables. 20. Carrots The carrot is a popular root vegetable. It is extremely tasty and
crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits. 21. Cauliflower Cauliflower is a very versatile cruciferous vegetable. It can be used
to make all sorts of healthy recipes, and also tastes pretty good on its own. 22. Cucumber The cucumber is one of the world’s most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does
contain a number of nutrients in small amounts, including vitamin K. 23. Garlic Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function (8). 24.
Kale Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes. 25. Onions Onions have a very
strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits. 26. Tomatoes Tomatoes are usually categorized as a vegetable, although they are technically a fruit.
They are tasty and loaded with nutrients like potassium and vitamin C. More Healthy Vegetables These weren’t listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms,
radishes, squash, swiss chard, turnips, zucchini. 27-32: Fish and Seafood Fish and other seafoods tend to be very healthy and nutritious. They are especially rich in in omega-3 fatty acids and iodine, two nutrients that most people don’t get
enough of. Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression (9, 10, 11). Young Girl With Salmon 27.
Salmon Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D. 28. Sardines Sardines are small, oily
fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.
29. Shellfish Shellfish isn’t eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks and
oysters. 30. Shrimp Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12. 31. Trout Trout is another type of delicious
oily fish, similar to salmon. 32. Tuna Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low. 33-35
Grains Grains have gotten a bad rap in recent years, mainly due to them being a forbidden food on the wildly popular paleo diet. Smiling Blonde Eating Cereal in Bed However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy. Just keep in mind that they are still pretty
high in carbs, so they are not recommended on a low carb diet. 33. Brown Rice Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious,
with a decent amount of fiber, vitamin B1 and magnesium. 34. Oats Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibers called beta-glucans, shown to have numerous benefits. 35. Quinoa Quinoa
has become incredibly popular among health conscious individuals in recent years. It is a tasty grain that is high in nutrients like fiber and magnesium. It is also an excellent source of plant-based protein. 36-37: Breads Most people eat a lot
of bread. For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread. Fortunately, there are several healthy (or at least “less bad”) options available. Woman
Baking With Flour 36. Ezekiel Bread Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes. 37. Homemade low-carb breads The safest
choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs. 38-40: Legumes Legumes are another food group that has been unfairly demonized in recent
years. It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients. However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating
them (12). What we’re left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein. Young Girl Eating Peas 38. Green beans Green beans, also called string beans, are unripe varieties of the common
bean. They are very popular in Western countries. 39. Kidney beans Kidney beans are loaded with various vitamins and minerals, and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw. 40
Lentils Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture. 41-43: Dairy Many people can’t tolerate dairy products.
However, for people who do tolerate them, they are a healthy source of various important nutrients. Healthy Woman Drinking a Glass of Milk Full-fat dairy products seem to be the best, and studies show that people who eat the most full-fat
dairy have a lower risk of obesity and type 2 diabetes (13, 14). If the dairy comes from grass-fed cows, then that may be even better, as it is higher in some bioactive fatty acids like CLA. 41. Cheese Cheese is incredibly nutritious, and a
single slice of it contains about the same nutrients as an entire cup of milk. It is also one of the most delicious foods you can eat. 42. Whole milk Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one
of the best sources of calcium. 43. Yogurt Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except with the added benefits of the friendly probiotic bacteria. 44-46: Fats
and Oils The “war” on fat is lost, and many fats and oils have been making a comeback as health foods. Chef Pouring Olive Oil on a Salad, Smaller 44. Butter from grass-fed cows Butter from cows that were fed on grass is high in many
important nutrients, including the very important vitamin K2. 45. Coconut Oil Coconut oil is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimer’s disease, and has been shown
to help you lose belly fat (15, 16). 46. Extra virgin olive oil Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits. 47-48: Tubers
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients. 47. Potatoes Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every
nutrient we need, including vitamin C. They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tested (17). 48. Sweet potatoes Sweet potatoes are among the most
delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients. 49. Apple Cider Vinegar Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can
help lower blood sugar levels and cause modest weight loss (18, 19). It is great to use in salad dressings, and to add flavor to meals. 50. Dark Chocolate Not only is dark chocolate the most delicious food on this list, but it may
also be the healthiest. Dark chocolate is loaded with fiber and magnesium, and is one of the most powerful sources of antioxidants in existence (20). More about foods to eat (or avoid): 20 Foods That Are Bad For Your Health (Avoid Them!)
44 Healthy Low-Carb Foods That Taste Incredible The 20 Most Weight Loss Friendly Foods on The Planet 11 Foods to Avoid When Trying to Lose Weight Watch: Best Foods to Keep in Your Fridge 1. Kale On top of delivering a raft of cancer-fighting
antioxidants, kale is one of the vegetable world’s top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. It’s a good source of heart-healthy fiber and a 1-cup serving has almost as much vitamin C
as an orange. What’s not to love? 18 Kale Recipes You Must Try Watch: Best Foods to Keep in Your Fridge Pictured Recipe: Romaine Wedges with Sardines & Caramelized Onions 2. Sardines Sardines are one of the best sources of heart-healthy, mood
boosting omega-3 fats, and they’re packed with vitamin D. And because sardines are small and low on the food chain, they don’t harbor lots of toxins as bigger fish can. Must-Try: Easy, Delicious Sardine Recipes Watch: Best Foods to Keep in Your Fridge
3. Pomegranate This vibrant fruit is chock–full of antioxidants, natural chemicals found in plants that mop up harmful free radicals, which damage tissues and may contribute to a variety of chronic conditions, such as heart disease
Alzheimer’s and cancer. Don’t have time to prepare the fruit? You can get many of the same benefits from drinking a glass of pomegranate juice! Don’t pass up an opportunity to enjoy the fruit itself, however—the tart, jelly-like taste is unique and
wonderful. A 1-cup serving of juice has 150 calories and 1/2 cup of pomegranate seeds has only 72 calories and 4 grams of fiber! Must-Try: Healthy Pomegranate Recipes Watch: Best Foods to Keep in Your Fridge 4. Oatmeal Oatmeal has 4 grams
of fiber per cup and research suggests that increasing your intake of soluble fiber (a type found in oatmeal) by 5 to 10 grams each day could result in a 5 percent drop in “bad” LDL cholesterol. Also, according to a study in the Journal of Nutrition
eating a breakfast made with “slow-release” carbohydrates, such as oatmeal, three hours before you exercise may help you burn more fat. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating
refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high, and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat. Must-Try: Healthy Recipes for Oats Watch
Best Foods to Keep in Your Fridge 5. Quinoa Quinoa is a delicately flavored whole grain packed with fiber and protein and, to top it off, it only takes 15 to 20 minutes to cook. That combination of fiber and protein has an extra value too: research
shows that the two together can help you feel full for longer. Must-Try: Easy, Healthy Quinoa Recipes Watch: Best Foods to Keep in Your Fridge 6. Kefir Think yogurt in a glass. This drinkable fermented dairy beverage is packed with
beneficial probiotics that may help give your immune system a little extra edge, plus 29 percent of your daily value of calcium per 8-ounce serving. Look for it in your supermarket’s dairy section; choose plain for less sugar and fewer calories
or fresh fruit flavors, such as peach and raspberry, for extra taste. Try kefir in this Banana-Spice Smoothie recipe. Watch: Best Foods to Keep in Your Fridge 7. Lentils Lentils are a versatile, budget-friendly and healthy addition to many dinner
recipes. A half-cup of cooked lentils contains over 9 grams of protein and a jaw-dropping 8 grams of dietary fiber. Lentils are also a good source of iron and an excellent source of folate. Must-Try: Simple Lentil Soup and More Recipes for
Lentils 1. Yogurt Research shows yogurt may protect against gum disease. Left unchecked, gum disease may elevate a person’s risk for heart disease. Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those
who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums. Their report, published in the Journal of Periodontology, credits probiotics (a.k.a. “good bacteria”) as one possible champion
of gum health. Experts believe that probiotics may help to counter growth of the “unfriendly” bacteria in the mouth. Probiotics are live active cultures used to ferment foods, such as yogurt and kefir (fermented milk), and studies suggest
that they may improve digestion and boost immunity too. As for gum health, it’s not yet clear how much yogurt (or other fermented dairy foods) one needs to consume to reap the benefits, says Yoshihiro Shimazaki, D.D.S., Ph.D.
of Kyushu University, the study’s lead author. Tips to a Healthier Dinner 2. Raisins Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. People with gum
disease—which affects up to 50 percent of American adults—are twice as likely to suffer from heart problems. So, dealing with one can help people avoid the other. Last summer, a major heart journal and a major periodontal journal simultaneously
published a consensus paper that outlines the link between the two diseases: inflammation. As a result, choosing certain foods, such as raisins, may help you protect both your gums and your heart. Tips to a Healthier Dinner Pictured Recipe: Fresh
Herb & Lemon Bulgur Pilaf 3. Whole Grains People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. This is probably because whole grains contain antioxidants, phytoestrogens and
phytosterols that are protective against coronary disease. The fiber in whole grains also has its benefits: various studies link a high-fiber diet with a lower risk of heart disease. In a Harvard study of female health professionals, people who ate
a high-fiber diet had a 40 percent lower risk of heart disease than those who ate a low-fiber diet. Aim to include plenty of foods that are rich in soluble fiber, which, studies show, can help lower “bad” LDL. Soluble fiber binds bile acid, a key
component in fat digestion that our bodies make from cholesterol. We can’t digest fiber, so when bile acids are bound to it, they get ushered out of the body as waste. This causes the body to convert more cholesterol into bile acids, which ultimately has
the effect of lowering circulating cholesterol levels. Foods high in soluble fiber include oatmeal, barley, beans, okra and eggplant, and citrus fruit, such as oranges. Tips to a Healthier Dinner 4. Beans Eating beans regularly is good for your heart, and
you don’t need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just 1/2 cup of cooked pinto beans daily might lower cholesterol. Soluble fiber is a key reason why, says Philip Ades, M.D., author of the
EatingWell for a Healthy Heart Cookbook (The Countryman Press, 2008). “Like all foods that contain a lot of soluble fiber, beans help bind cholesterol and keep it from being absorbed in the gut,” he explains. And, as the fiber is fermented
it produces changes in short-chain fatty acids that can inhibit cholesterol formation. (By-products of this same fermentation process are what cause the gas so often associated with eating beans.) Other components in beans also may be responsible
for the cholesterol-lowering effect. Beans contain a variety of heart-protective chemicals, including flavonoids, compounds also found in wine, berries and chocolate, that inhibit the adhesion of platelets in the blood, which can help lower risk for
heart attack and strokes. Tips to a Healthier Dinner 5. Salmon/Fish Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, studies show. Fish—especially “oily” kinds, such as salmon and tuna—contain omega-3 fats, which lower levels of triglycerides
in the blood that may contribute to blood clotting. Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms. No common fish delivers more of the omega-3 fatty acids than salmon. Flaxseed oil, canola oil and
walnuts also contain omega-3 fats. Tips to a Healthier Dinner 6. Nuts Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts—walnuts, pecans, almonds
hazelnuts, pistachios, pine nuts and peanuts (which actually are legumes)—two to four days or more per week have a lower incidence of heart disease than people who eat them less often. ADVERTISEMENT Tips to a Healthier Dinner
7. Chocolate Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation.
The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa,
which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia. Some research also
suggests cocoa may help lower blood pressure. It appears that a compound in cocoa, called epicatechin, boosts nitric oxide, a substance that has been shown to be crucial to healthy blood vessels. Plentiful levels of nitric oxide help
keep blood pressure from climbing. Be sure to choose dark chocolate, ideally one that’s 70 percent cocoa solids; milk chocolate lacks significant levels of epicatechin. Tips to a Healthier Dinner 8. Tomatoes An excellent source of vitamin C,
plus vitamin A, potassium and fiber, tomatoes are high in lycopene, which works with other vitamins and minerals to aid in disease prevention. Research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular
disease. Cooking may actually increase the health benefits of this lush fruit because although cooked tomatoes have less vitamin C, their lycopene is more available and antioxidant activity is undiminished by cooking. Tips to a Healthier
Dinner 9. Apples Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease in the Iowa Women’s Health Study, which has been tracking 34,000-plus women for nearly 20 years. Finnish researchers
studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. What explains the hearty benefits? Researchers suggest that the
strong antioxidant flavonoid compounds found in apples—quercetin, epicatechin, epigallocatechin, kaempferol and other polysyllabic wonders—play a key role by preventing “bad” LDL cholesterol from oxidizing and triggering a series of events
that result in the buildup of plaque in arteries, as well as inhibiting inflammation. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant. Tips to a Healthier
Dinner 10. Berries Eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health, according to a study of 72 middle
age people published recently in the American Journal of Clinical Nutrition. Included in the mix were strawberries, red raspberries and bilberries—similar to blueberries—as well as other berries more common in Finland (where the research was
conducted): black currants, lingonberries and chokeberries. The diverse range of polyphenols—a broad class of health-promoting plant compounds that includes anthocyanins and ellagic acid—provided by the mix of berries is likely responsible
for the observed benefits. Polyphenols may increase levels of nitric oxide, a molecule that produces a number of heart-healthy effects. One is helping to relax blood vessels, which subsequently results in lowered blood pressure. Tips to a Healthier Dinner
11. Pomegranates Studies have shown that the fruit may help to reduce the buildup of plaque in arteries and lower blood pressure. Experts believe that pomegranate’s benefits come from its powerful punch of polyphenols—including
anthocyanins (found in blue, purple and deep-red foods) and tannins (also found in wine and tea). In a 2008 study, researchers found that compared with other antioxidant-rich beverages including blueberry juice, cranberry juice and red wine
“pomegranate [juice] naturally has the highest antioxidant capacity,” reports David Heber, M.D. Ph.D., study collaborator and director of the UCLA Center for Human Nutrition. Tips to a Healthier Dinner 12. Bananas One banana has 422
mg—about 12 percent of your recommended daily dose—of potassium. The potassium in bananas helps maintain normal heart function and the balance of sodium and water in the body. Potassium helps the kidneys excrete excess sodium,
thereby contributing to healthy blood pressure. This mineral is especially important for people taking diuretics for heart disease, which combat sodium and water retention but also strip potassium from the body in the process. Other good sources
include sweet potatoes (694 mg for one medium), nonfat yogurt (579 mg for 1 cup) and spinach (419 mg for 1/2 cup, cooked). Tips to a Healthier Dinner 13. Popcorn Popcorn delivers polyphenols—antioxidants linked to improving heart health.
Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of
Scranton. What’s more, popcorn is a whole grain—and people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. Tips to a Healthier Dinner 14. Green Tea Some of the strongest evidence
of tea’s health benefits comes from studies of heart disease. Scientists have found that those who drink 12 ounces or more of tea a day are about half as likely to have a heart attack as nontea drinkers. Scientists also reported in 2009 that Japanese
men who drank a daily cup of green tea significantly lowered their risk of developing gum disease—the more tea, the lower the risk. The researchers believe antioxidants called catechins in green tea are the key. Catechins hamper the body’s inflammatory
response to the bacteria that cause gum disease. People with gum disease are twice as likely to suffer from heart problems. Tips to a Healthier Dinner 15. Wine/Alcohol Scientific literature indicates that people who drink moderately are less likely to have
heart disease than those who abstain. Drinking in moderation may protect the heart by raising “good” HDL cholesterol, decreasing inflammation and “thinning the blood” (preventing clots that can cause heart attack and stroke). Moderate drinking also
increases estrogen, which protects the heart—a benefit particularly helpful to postmenopausal women whose reduced estrogen levels increase their risk of heart disease. Remember, 1 drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.