Chocolate and other delicious foods that you can include in your diet, with no regrets!

This news will make you happy! While we already know that eating dark chocolate helps to reduce stress, it can also alleviate pain. A recent study published in the European Heart Journal magazine, determined that eating a least 2 squares of chocolate a day helps to lower blood pressure and prevent cardiovascular illnesses.

A study carried out by a group of investigators from the Nuthetal Institution of Human Nutrition in Germany, concluded that people who eat a bit of chocolate every day have 27% less risk of suffering from heart disease and 48% are less likely to suffer a stroke, as it appears their blood pressure is generally lower than others.

A ration of two tablespoons of peanut butter will give you a good portion of healthy fats, like those you find in avocado and olive oil, because they contain monounsaturated and polyunsaturated fats that are good for your heart. These portions help to regulate appetite because they contain 8 grams of protein, and 2 grams of fibre. They also consist of minerals, such as vitamin B, niacin, vitamin E, iron and potassium.

Although there are many myths about coffee: some that talk about stunting your growth and others that claim that it causes heart problems, the thing to keep in mind is drinking the appropriate amount. For example, if you go over 400 mg of caffeine (approximately 4 cups of coffee, 10 cans of cola or 2 energy drinks) per day, we would be talking about an excess. But according to a study by the European Union Mayo Clinic, a moderate consumption of coffee does have health benefits such as aiding in weight loss, prevention of senile dementia, cognitive impairment and Alzheimer's.

Among the rumors that say this drink is dangerous, is the belief that it causes kidney stones. But according to the Superior Council of Scientific Investigations (SCSI), the moderate consumption of carbonated water reduces and prevents the risk of suffering coronary heart diseases because it reduces aldosterone concentrations. It also regulates blood pressure and triglyceride levels, and contributes to lowering elevated levels of cholesterol.

Of all the foods on this list, artificial sweeteners are the most talked about, because studies in the United States during the 1970s associated saccharin with bladder cancer. These substances certainly do not benefit your body. They do not give you energy or nutrients, and some say they do not even work in satisfying your sweet tooth. Although people continue to debate about whether they are healthy or not, we do know that the excess consumption of sugar is most definitely worse.

Again we find ourselves in the unknown, generalizing about this food type. The answer is there are types of fats and carbohydrates that are healthy and some that are not. The best thing to do is to limit your consumption of things like white bread, white rice and white pasta. But complex carbs, like whole grains, are beneficial to your health.

"The least processed carbohydrates, like fruit, vegetables, beans, lentils and whole grains are totally healthy, while refined breads, pastas and pastries are not,” confirms Silver, who gives the green light for all foods, including the most processed, as long as they are enjoyed in moderation.

So you now know that it is not a question of completely eliminating a certain type of food, and you can always give yourself a treat, as long as it is in moderation.