Get to the heart of the dietary matter with superfoods

Superfoods are the true star players for health and well-being. If you're looking to reduce blood pressure, for example, it's important to include certain nutrient-dense foods in your diet. By choosing to incorporate superfoods into your everyday menu, you can get healthier and strengthen your heart.

Sardines, salmon and mackerel are excellent sources of omega-3, iron, calcium, niacin and selenium —an antioxidant that protects from heart disease. Throw them on the grill or add them to a salad for creative ways to incorporate these fish into your diet.

According to a recent study, women who ate more than three servings of blueberries and strawberries each week reduced their risk of heart attacks by 32 per cent, compared to those who did not include them in their diet.

Walnuts are a great way for women to get their omega-3's and a dose of good fats. They're a great addition to tons of recipes including salads and chicken dishes. There are several nut varieties that come with a slew of benefits. Almonds, pistachios, peanuts and macadamia nuts, in addition to walnuts, all contain vitamin E and fibre.

Plums and prunes are a primary source of fibre and iron, and adding regular servings of these stone fruits to your diet has been shown to reduce cholesterol. Take one to work as a snack or chop them up and then mix them in a blender with your favourite yogurt for a heart-healthy and satiating smoothie.

If it's the end of a long day and you're craving a glass of red, go for it. Even small amounts of any type of alcohol are said to lower the risk of heart disease, as long as you keep it to less than a drink or two each day. Red wine includes a polyphenol that gives it an added benefit, but those who don't drink wine can opt for grapes instead.

Green vegetables like broccoli, kale and spinach have anti-inflammatory and detoxifying properties, making them valuable additions to any meal. Serve them steamed on the side of a fish dish, in a soup or a dip, or raw with dressing or a vegetable dip.

Strategically adding these superfoods to your daily diet can reduce your blood pressure, lower your risk of heart disease, and contribute to your overall health and well-being. Consider choosing one or two of these foods to incorporate into your meals each week until you have a well-rounded, heart-healthy and tasty diet.