Top foods your heart will love

It's time to turn that thinking around and stop focussing on the negatives. While there isn't one particular food that can protect the heart on its own, here's a quick overview of foods you can't get enough of:

Vegetables

We're always told to eat more vegetables, and with good reason. The nutrients and dietary fibre -- not to mention low calorie count and little (if any) fat -- make them a smart choice. There is a lot of research about the many health benefits of various kinds of vegetables, but it all boils down to this: Eat a variety of colours (especially orange, red and dark green vegetables like tomatoes and leafy greens) and eat a lot of them.

Many of us have a good helping at dinner time, but we need to incorporate more veggies into our routines -- like mushrooms and peppers in a breakfast omelette, a sandwich heaped with vegetable toppings at lunch and vegetable sticks (perhaps with a healthy dip) for a snack. Stir fries, grilled vegetables and salads are an easy way to get some variety -- and they make great leftovers for lunch the next day.

To effectively reduce your risk, you'll need to meet Health Canada's guidelines of eating seven to ten servings of fruits and vegetables per day.

Fruits

You probably know much of the conventional wisdom about fruit: Citrus provides a vitamin C punch, whole fruit is better than juice, and dried fruit makes a sweet alternative to candy. Berries are a rich source of vitamin C, fibre and anti-oxidants, and cranberries prevent urinary tract infections. Purple grapes are also top the list of tasty and beneficial foods.