To live a long and healthy life, there are certain foods that contain key nutrients that you should include in your diet. Together with exercise, weight control, healthy sleep patterns and low stress levels, these foods can help you to create the disease-free life you desire. These foods have been proven to have ingredients to help prevent heart disease, Type 2 diabetes, and certain cancers. If you don't already eat these foods, slowly introduce them into your diet. These foods, along with the recommendations under the Nutrition section, are key to being healthy.

APPLES: Apples can reduce the risk of heart disease, certain cancers, high blood pressure and type 2 diabetes. They are good for the respiratory system and help prevent lung cancer and asthma (peel). They are good sources of potassium, and contain Vitamin C and Polyphenols which are antioxidants. Always eat the peels. There is a much higher concentration of antioxidants in the skin that is several times greater than in the fruit itself. An apple a day may keep the doctor away!

AVOCADOS: Avocados seem to have an important ability to help the body absorb nutrients efficiently. Add them to salads to reap more health benefits than normal from your vegetables. The monounsaturated fat of the avocado increases the body' absorption of fat-soluble carotenoid phytonutrients. Avocados also contain high concentration of Magnesium, which helps prevent Type 2 diabetes and migraine headaches. It is also a good source of Potassium, which promotes low blood pressure and good circulation. They are high in calories but can help fight obesity because they create the feeling of fullness (satiety) that signals us to stop eating. This helps control calorie intake.

CHOCOLATE (dark): Dark chocolate contains Polyphenols, such as flavonols, which seem to lower blood pressure. (Milk chocolate does not have this effect.) It is also an anit-inflammatory. Drinking one cup of dark cocoa is comparable to taking a low-dose aspirin.

OLIVE OIL: The most valuable thing people can do to help their health is to begin cooking with extra virgin olive oil. It has been shown to reduce the risk of breast and colon cancer, lower blood pressure and improve cardiovascular health. The oil should be cold pressed and greenish in color. Include at least one tablespoon daily in your diet.

GARLIC: Eating garlic on a regular basis helps reduce blood pressure, triglyceride levels and LDL (bad) cholesterol, and may increase HDL (good) cholesterol. It is an anit-inflammatory that can help control arthritis. It also has antibiotic properties, which means it helps with bacterial infections. There is new evidence indicating that garlic may reduce the risk of certain cancers, including colorectal, gastric and prostate. (More research is needed.) Raw garlic offers the most benefits, but cooked garlic is better than no garlic!

HONEY:Honey consumption increases the amount of antioxidants in the blood, which appears to reduce the risk of heart disease and cancer. It also helps prevent constipation and reduces cholesterol and high blood pressure. Honey boosts energy levels. Darker honeys have more antioxidants. One to two teaspoons daily is ideal.

KIWIS:Kiwis contain large amounts of vitamins C and E and Lutein. Vitamin C can reduce risk of asthma, osteoarthritis, and colon cancer. It also boost our immune systems. Dietary vitamin E may lower the risk of Alzheimer's disease. Kiwis are an excellent source of lutein, which is associated with lower risk of cataracts and macular degeneration. They may also reduce the risk of blood clots. Eat on kiwi, two to three times a week.

ONIONS:Onions deliver many of the same benefits as garlic. They can help reduce blood pressure, cholesterol levels, and risk of heart disease. They have anti-inflammatory and antibiotic properties. New evidence shows they may reduce the risk of colon cancer. "Pungent" onions are the most beneficial.

POMEGRANATES:Pomegranates are a good source of Phytochemicals, and they are loaded with Potassium, which helps lower blood pressure. They may slow the progression of prostate cancer and reduce the rish of atherosclerosis, the narrowing and hardening of the arteries. Drink four to eight ounces of 100% pomegranate several times each week.

These are additional healthful superfoods to include in your diet on a regular basis: