'Your heart deserves a 'berry' nice snack' is a saying often plastered across clinics of dieticians and cardiologists. The message is clear: berries, more than brownies, are better for you if you want a healthy, youthful heart. Blueberries, strawberries, raspberries, blackberries, cranberries, goji berries and acai berries; all have heart-friendly nutrients that enhance cardiovascular function. However, what is the best out of this? Experts say blueberries win the prize. Why? According to the Mayo Clinic dietician Anya Miller, the fruit has about 225 different anthocyanins - a compound with antioxidant properties to protect your heart health. Even consuming a cup of strawberries can improve your heart by lowering blood pressure and cholesterol levels. How to eat berries right, for best benefit?

The right way to eat berries
1) Pick a fistful and enjoy them as snacks on a regular basis. Just about a cup or a maximum of two small cups daily is the right amount to go for. You can also mix many types of berries into your small bowl to add variety and improve your nutrition profile.
2) Add berries to yoghurt, salads, oatmeal, smoothies, whole grain pancakes, chia pudding or baked goods for a nutritious twist. They will give a natural sweetness with an antioxidant boost.
3) Pick berries that are not coated with sugar or salt. This can negate the health benefits. For best results, eat freshly plucked and cleaned berries.
4) You can also make healthy jams and popsicles with berries, adding coconut milk, water or nut butter for children. 

Alternatives for blueberries
If you can't find blueberries or they are too expensive for you, a few other readily available fruits in India can also be great picks for heart health. Amla, pomegranate, guava, black grapes, jamun or Indian blackberry, papaya, lemons, oranges and mangoes are also great fruits for heart health. Strawberries, goji berries and mulberries are also available easily in India compared to blueberries, and they are just as good. 

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