Avocados
“Avocados are continuing to grow in popularity, and are seen in everything from smoothies to freeze-dried snack avocados,” says Amy Gorin, MS, RDN, owner of Plant Based with Amy. In fact, Americans have now upped our avocado consumption to nearly 8 and a half pounds per person, per year! “I love to recommend these for heart health, since eating potassium-rich foods such as avocado can help decrease the effects of sodium.” Avocados can, of course, be sliced, spread, or smashed on toast, but are also a great add-in to creamy smoothies, salad dressings, and more. “Along with being delicious, avocados are packed with healthy fats, fiber, and antioxidants,” adds Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. “Research has shown avocados can help support a healthy heart and immune system.”
Blueberries
Blueberries are easy to snack on, and so healthy to eat. “A one-cup serving of blueberries provides four grams of beneficial fiber, alongside essential nutrients like manganese, vitamin C, and vitamin K, as well as anthocyanins—a type of phytonutrient,” says Burgess. “There’s some pretty exciting research with blueberries too. In fact, a new study published in Food & Function found that enjoying the equivalent of one cup of fresh blueberries a day may improve endothelial function. This helps keep our blood vessels running smoothly, and therefore is important for overall heart health.”
