When it comes to foods that both taste great and are great for your heart, it’s hard to beat the berry. Berries of all kinds are rich in antioxidants — substances found in certain foods that help fight cell damage.

Berries count among the most delicious and most versatile sources of these phytonutrients (plant-based chemical compounds). The various types of berries have slightly different qualities and amounts of these nutrients, so it’s great to mix them up in your diet. Just remember to eat berries in moderation, Johnson says, because they do contain sugar. “Fresh or frozen is better than dried,” he adds. “Dried berries have only 20 percent as many phytonutrients, and more sugar.”

Berries are small, soft, round fruit of various colors — mainly blue, red, or purple. They’re sweet or sour in taste and are often used in preserves, jams, and desserts. Berries tend to have a good nutritional profile. They’re typically high in fiber, vitamin C, and antioxidant polyphenols. As a result, incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases.

1.Blueberries

The deep blue of these berries does more than make a pretty pie. The color comes from potent compounds called anthocyanins. Scientists think these antioxidants may help protect you from cancer, heart disease, and dementia, and boost your immune system. But we need more research to know for sure. Eat these juicy gems fresh or frozen. They have water and fiber, which fill you up without wrecking your diet. A half-cup has about 40 calories.

2. Strawberries

Their bright red color helps you “eat the rainbow,” an easy way to ensure you’ll consume a rich variety of nutrients.

Buying and storage tips: Because strawberries rank No. 4 on the Environmental Working Group’s Dirty Dozen list of foods high in pesticides, Johnson recommends springing for organics. “Washing berries doesn’t help because the pesticide is in the soil and grows into the berry itself, which also has no protective skin,” she explains. Look for berries that are red all over — no white — as they have more antioxidants and better taste.

3. Cranberries

Many women know they’re helpful in warding off urinary tract infections; they’re also the berries lowest in sugar (4 grams per cup). Eat them whole, rather than as juice, which has all of the sugar (and often, more), none of the fiber and half the phytonutrients.

4. Raspberries

Raspberries also contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress. One study showed that when cyclists consumed a drink containing raspberries and other berries, oxidative stress caused by exercise decreased significantly. The most commonly consumed raspberries are the American red or European red varieties. However, there are many different types of raspberries. Black raspberries, for example, have been shown to have several health benefits, too. In fact, they may be especially good for heart health.