Berries are densely packed with vitamin C, zinc, potassium, iron, magnesium; plus they are high in fiber & low in sugar.

Blueberries & strawberries in particular have been highlighted by Harvard researchers as “superfoods” for heart health.

Watch out for fruit juice – it does not contain the same benefits as actual fruit & has a lot more added sugar.

add avOcadoAvocados don’t contain cholesterol or sodium making them a delicious heart healthy food. Avocados are higher in potassium than bananas! High potassium intake reduces blood pressure, a major risk factor for heart attacks.

Avocados also reduce total cholesterol levels significantly. This creamy treat lowers blood triglycerides & LDLcholesterol plus increases HDL (the good) cholesterol.

Choose olive oil when cooking Olive oil is full of monosaturated fats & lowers bad LCL cholesterol which reduces your risk of developing heart disease.

Pick an extra-virgin or virgin variety – they’re the least processed, or try an oil-based butter substitute.

Cacao, the plant from which chocolate is made, is rick in flavanols, which can help lower your blood pressure & prevent blood clots.

It also acts as an antioxidant which can keep bad cholesterol from sticking to your arteries.

Choose dark chocolate (at least 70% cocoa) which has less sugar than other chocolate.

dive into hearthealthy omega-3’sTry adding fatty fish to your weekly menu planning. Salmon, tuna, trout, sardines & mackerel are all good choices.

These fish are high in omega-3 fatty acids which have an anti-clotting effect & keeps your blood flowing.

swap out the sugarMany beverages have hidden sugars which lead to higher calorie intake. Choose low & no-calorie beverages to maintain a healthy weight.

In a recent study, people with the highest sugar intake had a four-fold increase in their risk of heart attack compared to those with the lowest intake.

avoid these sugary beverages:Full calorie sodasEnergy/sport drinksSweetened “enhanced water”

Sweet teaSweetened coffee drinks

a hearty snackA handful of nuts a day reduces the risk of death from coronary heart disease & cardiovascular disease by 25-50%.

Nuts are high in vitamin E, omega-3 fatty acids & potassium while still low in sodium.

Try adding nuts to the top of your salad instead of croutons for crunch & flavor.

Allergic to nuts? Try flaxseed or chia seeds.

a Dash of SaltEven if you don’t have high blood pressure, you should consider your sodium intake & aim to consume less than 1500mg daily.

Limit high sodium foods: bread/rolls, cold cuts & cured meats, pizza, poultry, soup and sandwiches.

Enhance the natural flavor of your food with spices, herbs & citrus rather than grabbing the salt shaker.

DID YOU KNOW?Most Americans consume twice the recommended amount of sodium.

Beans are high in minerals & fiber & don’t have added saturated fats commonly found in some animal proteins. Adding beans to soups, salads or pasta is a tasty way to help lower your cholesterol!

Don’t forget to drain & rinse beans with water before eating/cooking them – this will help remove excess salt. Or better yet, buy canned beans with no salt added.