Before you pour a glass of wine with dinner every night, you might want to take a closer look at the science behind the heart-healthy sales pitch. Red wine—among other things—has earned a reputation as an antioxidant powerhouse that can help ward of disease and signs of aging. While studies show this is true, do you know exactly how much wine test subjects were sipping? And more importantly, will you completely cancel out the benefits if you go overboard?
Use this quick guide to learn the perfect portion size to reap the most rewards of your favorite good-for-you foods and drinks.
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Smooth, creamy avocado
is another example of a healthy fat. When you add avocado to your diet, your body absorbs more lycopene and beta-carotene, two powerful antioxidants.
“These healthy fats pack incredible flavor and pair perfectly on salads, with eggs, or atop poached fish and chicken,” Valpone says.
Again, however, too much avocado is unhealthy. “If this is your only source of fat, stick with one per day, but if you are already eating nuts and oils, try one-fourth or half an avocado per day,” Valpone recommends.