The new manta is "a dark chocolate bar a day keeps the cardiologist away." It's true. It's not bad-for-you candy after all--it's medicine.

Which is lucky for me, since I have one every day. For breakfast. The very Hershey's Special Dark chocolate pictured above, along with another fav that turns out to be good for you--coffee.

The truth is, many foods that have previously recieved a bad rap have now been elevated or even designated as health foods. Below is a list of these good for you goodies and their related health benefits:

Dark Chocolate

As little as two measured tablespoons of dark chocolate per day can be good for your heart.

Research shows that chocolate makes blood platelets less sticky, which means they are less likely to form blood clots. This can offer health benefits to people who are at risk for clots that can travel to the heart or brain, or occur in the heart or brain.

Phenol anti-oxidants (which dark chocolate is rich in) also block enzymes causing sugar spikes in the blood stream, which can lead to diseases like diabetes. These same anti-oxidants provide overall cellular protection against free radicals (which are molecules that damage healthy cells in the body).

Coffee

Most of us can't start our mornings without it. And there is no reason not to anymore. Researchers have found it's high in anti-oxidants, preventing damage to tissue cells. Coffee is actually extremely high in anti-oxidants, too, actually contributing more than the 'healthy' green tea, and probably contributes the largest amount of anti-oxidants in many people's diets.

Coffee is also being touted in lowering your risk of diabetes, Parkinson's disease, and colon cancer. It is also said to lift mood and help to treat headaches. It's even claimed that drinking coffee could possible lower your risk for cavities. So don't feel guilty! Drink up.

Diet Soda

You've probably heard all of the horror stories on the internet, how diet soda is just as bad for you as the high-sugar sodas, or how Nutri-sweet has links to cancer or creates neurological problems. I know I have.

However, the fact is that diet soda is 99% water. And that is a good thing. The remaining 1%, which contains flavors and usually the artificial sweetner Nutri-sweet, is just that--1% of the total product, and at that low a percentage, it isn't likely to cause health problems. This is why some doctors will tell you that diet soda is simply a good source of water--something all of us need.

Another reason to drink up! (Or at least stop feeling so guilty about your Diet Coke habit.)

Red Meat

Red meat has long been linked to heart disease and heart attacks. But beef can be a part of a healthy diet if eaten in moderation.  It is low in calories, and is a great source of protein and iron, something everyone needs in their diet.

Certain types of meat are less fatty than others--they are not all created equal.  Another fact is that beef is about 20 times leaner than it was a decade ago so it doesn't have as much saturated fat.

The key is when buying beef, buy lean cuts such as: flank steak, top sirloin and tenderloin.  Skip the trip to McDonalds or Burger King where the red meat source is in the form of processed, fatty burgers with loads of calories and lower nutritional value.

Potatoes

A perfectly good staple food that has received much bad press. I suppose this has to do with it's former role as a starch in large meals, such as the 'meat and potatoes' variety.

But the fact is that potatoes have always been a great source of a number of vitamins.  They are not only fat-, cholesterol- and sodium-free, but they also rank highest in potassium of any other source. Potassium has been found to beneficial in reducing cardiovascular disease--and this is important, because recent research shows that a deficit of potasium in the American diet may be a factor in our high incidence of heart disease.  The only way to offset this would be to eat more sources of potassium.

So instead of reaching for a bannana (always said to be a source of potassium), reach for the french fries instead!