According to Michael Murray, author of The Encyclopedia of Healing Foods, “a diet rich in the right foods is your best bet for slowing the aging process and preventing virtually every chronic disease.” Below, our top picks for supercharging your body

Keep Your Heart Pumping Strong

Walnuts
A handful a day may reduce the risk of sudden cardiac death for women, according to research from Harvard Medical School. The probable reason: They contain lots of alpha-linolenic acid (ALA), which turns into heart-healthy omega-3 fatty acid once it’s in your body. Nuts are also the best sources of arginine, an amino acid that plays an important role in wound healing and immune functions.

Salmon
Research from the American Heart Association shows that people who have at least one serving a week of salmon (or other fish rich in omega-3s) are less likely to die from a heart attack. “In addition, scientists now know that fish consumption can lower the risk for many cancers — particularly breast, prostate, colon and lung cancers — and chronic diseases, including asthma, depression, diabetes and macular degeneration, which is the leading cause of vision loss in people over the age of 50,” says Murray.

Pumpkin
Pumpkins aren’t just good for making jack-o’-lanterns; they are also the only produce that contains the triple crown of beta-carotene, alpha-carotene and lutein — substances known as ­carotenoids, which your body converts into vitamin A, and which protect you against heart disease, says New York City-based nutritionist Keri Glassman. Toss some canned pumpkin into a smoothie, or substitute fresh pumpkin for squash in any recipe.

Build Better Bones

Yogurt
A serving of yogurt gives you more than a fifth of the recommended daily amount of calcium (1,000mg) you need to help ward off the bone-thinning disease osteoporosis. Yogurt also contains good-for-you bacteria (called probiotics) that keep your digestive system healthy, plus loads of B vitamins, which boost your energy, says Glassman. To ensure that you’re getting a bigger serving of healthy bacteria, opt for organic brands or specially formulated drinks, such as Dannon’s Actimel. Surprisingly, these foods contain far more beneficial bacteria than supplements that are supposed to contain concentrated doses of probiotics, according to a Consumer Reports study.

Fend Off Colds

Raspberries
For a huge health payoff, sprinkle 1?2 cup of raspberries over your cereal. “Colorful berries are packed with immune-boosting antioxidants, and with raspberries, you also get big doses of vitamin C and pectin, which have been shown to lower cholesterol,” says Glassman.

Kidney Beans
Add some kidney beans to your bowl next time you’re at the salad bar, or throw some into your next batch of chili. “According to studies by the Department of Agriculture, small red kidney beans are packed with more antioxidant protection per serving than any other food,” says Murray. “Legume-rich diets can also lower cholesterol levels, improve blood-sugar control and reduce the risk of many cancers.”

Protect Against Cancer

Broccoli
Broccoli is a great source of selenium, a mineral that may reduce the incidence of cancer when taken in high doses. Plus, a variety of other studies have shown that cruciferous vegetables (like cauliflower and Brussels sprouts) boost the body’s ability to neutralize carcinogens. And a serving of steamed broccoli has more vitamin C than an orange and as much calcium as a glass of milk. Plus, like all dark-green veggies, broccoli provides a good dose of fiber and vitamin A, too.

Oats
“Oats are a major source of complex carbohydrates, minerals and B vitamins,” says Murray. “Diets rich in whole grains have been shown to protect against chronic degenerative diseases, especially cancer.” Oats are also a good source of a specific type of fiber known as beta-glucan, adds Glassman, which lowers blood cholesterol and blood-sugar levels while making you feel full. Try substituting oat flour for half the regular flour when you’re making pancakes or waffles for breakfast, or use rolled oats as breading in dishes like baked chicken or eggplant parmigiana.