Whether you are allergic to nuts, don’t drink wine, or would just absolutely, positively never voluntarily chew and swallow anything containing fish or flax, you’re not shut out of the health benefits

Alcohol
Why it’s good: Sipping wine or beer in moderation may reduce your odds for heart disease by more than 25%.

Fish
Why it’s good: Having fatty, nonfried fish three times a week gives your body a good squirt of omega-3 fatty acids, the superfat that acts like a handyman inside your arteries and also helps with immune function and brain repair

Nuts
Why they’re good: These tiny power foods are packed with fiber, protein, and an impressive mix of good fats (especially walnuts) that help lower your risk of diabetes, drop blood pressure, and cool chronic inflammation

Skim Milk
Why it’s good: It’s a rich source of bone-protecting calcium, vitamin D, and other minerals

Flax
Why it’s good: This little seed has a near-perfect balance of omega-3 and omega-6 fatty acids