12 Confusing Foods

You heard that eggs can be high in cholesterol, so you dutifully switched to whole grains for breakfast. Next, you swapped out red meat for fish -- only to later learn that fish contain dangerous level of mercury... and eggs may not harm your heart after all.

"With all of the different reports and headlines, it's no wonder that many people get confused," says Angela Ginn, RD, a spokesperson for the Academy of Nutrition and Dietetics and owner of Real Talk Real Food in Baltimore. To help you make sense of these and other health head-scratchers, we consulted our experts and sifted through the research.

Here, the new bottom line on 12 "Healthy" foods :

1. Coffee

Coffee is American's top source of antioxidants, serving up a hefty dose in each cup. It also contains magnesium and chromium, which help regulate blood sugar, which means it may protect against diabetes. What's more, coffee may stave off dementia, Parkinson's disease, and colon and endometrial cancers.

Bottom line : Go ahead, enjoy your morning brew - but if you're sensitive to caffeine, switch to decaf and skip the mid - afternoon mug.

2. Wine

Raise a glass of wine to your heart health. All types are beneficial in moderation, but red wine contains antioxidants called polyphenols that may be especially protective. These powerful antioxidants may also protect against breast cancer by lowering sex hormones levels.

Bottom line : One glass - preferably of red wine, is Okay - but that women who toss back more than one to two drinks a day are at greater risk for heart disease and certain cancers.

3. Potatoes

This starchy veggie has a bad rap among dieters, but that's because people tend to consume it in the form of greasy French fries, chips, and buttery mashed potatoes. When prepared the right way, potatoes are a nutritious food. One medium potato, for instance, delivers 5 grams of fiber and nearly 20 percent of your daily quota for heart-healthy potassium.

Bottom line : Skip the fried versions and opt for baked or boiled potatoes. For an even healthier  option, choose purple potatoes, which can help lower blood pressure naturally.

4. Cheese

Hold the cheese? There's no need if you eat in moderation. A one-ounce serving delivers 20 percent of all the bone-building calcium that you need in a day, as well as plenty of protein and phosphorus. The  problem is that many people eat much more than one serving in one sitting.

Bottom line : Watch your portion sizes - one serving of cheese is roughly the size of a pair of dice.

5. Fish

A favorite of nutrition experts, fish has recently come under fire as source of mercury, a toxic metal. Fish is a good source of omega - 3 fatty acids, which have been shown to lower cholesterol and protect against heart disease. In fact, the American Heart Association recommends everyone consume two servings-especially the fatty kinds, like salmon, mackerel per week.

Bottom line : To minimize mercury exposure, eat a variety of fish. The FDA also advises that young children, pregnant women, nursing mothers, and women trying to become pregnant steer clear of fish that contain the most mercury.

6. Chocolate

As if you needed another reason to love chocolate, it has some health benefits as well. People who eat the most chocolate are 37% less likely to develop heart disease than those who rarely eat it, according to researchers at University of Cambridge. Chocolate, especially the dark kind, contains heart-healthy antioxidants called falvonols.

Bottom line : In moderation, chocolate is a treat that you can enjoy guilt-free. Reach for the dark varieties for less sugar and a larger dose of antioxidants.

7. Red Meat

A diet high in red meat can pave the way for heart disease and certain cancers, like colon cancer, according to a slew of studies. That's because it's often high in saturated fat, which can clog arteries. But leaner cuts - combined with heart-healthy sides -- do have a place in a nutritious diet. In addition to protein, meat also contains zinc, iron, and B vitamins.

Bottom line : Go lean. Look for cuts with "loin" and "round" in the name - and limit yourself to 18 ounces a week.

8. Nuts

Ounce for ounce, nuts pack in more calories than most other snacks. But the surprising truth is that nuts are one of the best foods for weight loss, according to Harvard researchers. Nuts are loaded with protein and fiber, which can help you feel full for longer. One study in the journal Obesity  found that people who ate nuts at least twice a week were less likely to put on pounds over the long run than those who didn't.

Bottom line : The fat in most nuts in the heart-healthy unsaturated kind, but you still need to keep tabs on your portion. Keep it to one ounce - 23 almonds, 14 walnut halves, and 49 pistachios.

9. Beer

When it comes to alcohol, wine gets all of the glory. But beer may be just as healthy. A recent analysis of more than a dozen studies found that one or two beers can lower your risk of a cardiovascular event by up to 33% - which is roughly the same effect as red wine. The protective effect could be due to antioxidants called polyphenols in beer, as well as alcohol itself.

Bottom line : Cheers to your health! - but as with wine or any alcoholic beverage, it's best to limit your intake to about one drink per day.

10. Soy

When people think "health food", tofu usually makes the list. But then reports came out that compounds in soy called phytoestrogens have a hormone-like effect in the body, raising your risk of breast cancer. In healthy people and in reasonable amounts, that's not the case. One study showed that breast cancer survivors who ate soy regularly were less likely to have a recurrence than those who didn't.

Bottom line : Soy is an excellent low-fat source of protein. Help yourself to soymilk and tofu - but speak to your healthcare provider before considering higher-dose supplements, especially if breast cancer runs in your family.

11. Eggs

The news is, well, egg-scellent: Not only does research show that eating an egg a day doesn't increase for heart problems, but new research from the USDA also shows that they contains less cholesterols - 185mg in a large one - and more vitamin D than previously thought. Eggs are a good source of protein and the yolks also contain a number of nutrients, such as vitamins D and B12.

Bottom line : To keep your cholesterol in check, stick with one egg a day.

12. Margarine

Flash back two decades, and most households were spreading on the margarine instead of butter. But after it was discovered that some brands contain trans fats - the type that can lower "good" HDL cholesterol while raising "bad" LDL levels - the pendulum swung back toward butter. These days, manufacturers have changed their products. Now, many spreadable margarines are made from healthier vegetables oils like canola.

Bottom line : Avoid any product with the words "partially hydrogenated" on the ingredient list. Steer clear of stick margarine, which may still contain harmful trans fats - but spreadable tub margarine is a smart choice.

Source :  www.prevention.com