Nuts. Eating five servings of nuts a week can lower the risk of heart attack and stroke by 40 to 60 percent, according to research cited in the JAMA study. Nuts are packed with protein, fiber, healthy monounsaturated fats, and lots of antioxidants. Ideally, try to get one to two handfuls of raw, dry-roasted, or unsalted kind each day. Skip honey-roasted, chocolate-covered, or candied nuts, which add lots of unnecessary calories. Any nuts are fine, but almonds, walnuts, and pistachios are best, experts say. Nuts make a satisfying morning or afternoon snack, and can be sprinkled on top of oatmeal, cereal, yogurt, salads, or entrees.