Research proves it: Scientists at Cornell University measured the number of heart-healthy plant compounds called phenolics in 92 popular beverages—from red grape juice to green tea, sports drinks to soda—and found that hot cocoa contained the highest levels of all. To achieve those mega measurements, it must be made with dark chocolate, notes study author Chang Young Lee, PhD.

SUBSTITUTE dark chocolate cocoa powder in your favorite recipe, or try this one:

MICROWAVE1 cup low-fat milk on high power for 1 minute. In a microwave-safe mug, combine 2 tablespoons dark chocolate cocoa powder and 1 to 2 tablespoons sugar.

GRADUALLYstir milk into chocolate mixture. Blend in ¼ teaspoon vanilla extract. Dust with cinnamon—an antioxidant powerhouse in its own right

Percentage by which eating 1 apple a day lowers your risk of death from stroke.

Source: American Journal of Clinical Nutrition

Percentage reduction in colon-cancer risk from drinking 3 glasses of red wine a week.

Source: American College of Gastroenterology