1. Peanut Butter
Misconception: This creamy spread is an indulgence best enjoyed sporadically due to its high fat and caloric content.

Reality: As many as five studies have confirmed that eating peanuts can significantly reduce the risk for coronary heart disease. According to Richard Mattes, a professor of nutrition at Purdue University, “eating peanut butter or peanuts has been associated with lower total cholesterol, lower LDL or 'bad' cholesterol, and lower triglycerides, all of which are associated with lower cardiovascular disease risk."

During one of his studies, Mattes offered a group of volunteers seven different snack foods including peanut butter, rice cakes, pickles and almonds. Not only was peanut butter the consensus choice for most filling snack, it was also able to quell most participants’ hunger with just a small amount. Just a tablespoon or two of peanut butter will provide a wealth of benefits for both the heart and the waistline.

2. Eggs
Misconception: Eggs are high in dietary cholesterol, so they don't have a place in my heart-healthy diet.

Reality: Some of the highest quality protein on Earth can be found right on the other side of the eggshell. Eggs are rich in choline, a nutrient critical to brain function, as well as lutein and zeaxanthin, two antioxidants that promote healthy eyes. A recent report in the Journal of Nutrition described eggs as the total package, lauding their high levels of folate, riboflavin and B12. Moreover, an individual egg contains only a modest 75 calories, making for a nutrient-dense and low-calorie contribution to anyone’s diet.

3. Coffee
Misconception: The only thing you get from drinking coffee is a caffeine buzz.

Reality: The millions of Americans who begin their day with a cup of coffee are reaping more benefits than they know. In addition to coffee’s stimulating effects, its hundreds of chemical compounds provide the human body with a bevy of lesser-known benefits.

A team of researchers in Arizona found caffeinated coffee to improve memory in older adults. In the United Kingdom, one study suggested that consuming coffee throughout the day in small doses “can increase alertness and improve performance on all kinds of tasks, including those that require hand-to-eye coordination and attention to detail.” Some studies have even found a link between coffee consumption and a lower risk of developing type 2 diabetes. And while caffeine deserves a lot of the credit, researchers speculate that many of coffee’s healthy benefits can be attributed to the antioxidant phenolic compound, chlorogenic acid.

4. Avocado
Misconception: I shouldn't eat avocados because they're high in fat.

Reality: Not only are avocados a rich source of heart-healthy monounsaturated fat, more recently, scientists have taken an interest in the vegetable’s active compounds, and their knack for impeding the growth of cancer. In one study, the compounds inhibited the development of prostate cancer cells. High concentrations of lutein, beta-carotene and vitamin E have a lot to do with this.

Avocados also help the body absorb antioxidants and phytochemicals from other foods. A study at the Ohio State University found that pairing avocados with a salad or salsa allowed the human body to more effectively absorb the antioxidants and phytochemicals of those foods.

5. Mushrooms
Misconception: Mushrooms are a low-calorie food with little nutritional benefit.

Reality: It’s well understood that mushrooms are a low calorie food made up of 90% water, but these fungi continue to surprise scientists. Laboratory and animal studies have shown that compounds in mushrooms can stop the spread of breast and prostate cancers, decrease tumor size and bolster immunities. Clare Hasler, Ph.D., a renowned expert in functional foods and Executive Director of the Robert Mondavi Institute for Wine and Food Science at the University of California, Davis, offers this surprising tidbit:

“Most people might be surprised to learn that while orange juice is touted as one of the highest potassium foods, one medium Portobello mushroom actually has more potassium. And five white button mushrooms have more potassium than an orange.”
 

Source
CNN Health