You've likely heard to eat "from the rainbow", or that deep colored fruits and vegetables contain more nutrients than pale ones. We realize nutrition isn't rocket science, but, a little science behind your food may make you appreciate nutrition a wee bit more. Be good to your heart this Valentine's Day with our Simply Red list!

• Apples. One a day is still good advice. Not only are apples loaded with appetite-squelching fiber, they're also high in pectin, a soluble fiber that helps bind up cholesterol. Enjoy the skin and the flesh.
• Bell peppers. Red peppers are higher in vitamin C than green ones and are also sweeter. Cut them up into strips and enjoy with hummus or solo.
• Cranberries. You may only think of the can-shaped molded variety that jiggles in a dish at Thanksgiving or the dried/sweetened type tossed into salads, Fresh cranberries can be cooked with lean pork or other dishes and contain polyphenols- chemicals that help lower bad cholesterol and raise good cholesterol.
• Pomegranates. These ruby red gems have piqued scientist's interest because of their polyphenol content, which may decrease risk of oxidative stress and lower risk for atherogenesis. Peel and eat, or toss the seeds into salad or oatmeal this winter.
• Red beans including pinto and kidney are higher in soluble fiber than other beans which, helps lower LDL ('lousy') cholesterol. Include them in soup, chili or over brown rice.
• Red cabbage. The anthocyanins in red cabbage may impact fat metabolism, which could reduce the risk a metabolic syndrome (a condition linked with heart disease).
• Red grapes. Red grapes are not only high in fiber they also contain resveratrol, a powerful anti-oxidant linked with cardiovascular disease reduction. Enjoy as a snack, or add them to your chicken or other salad.
• Salmon. Ok, salmon isn't technically 'red', but it's still one of the heart-healthiest foods on the planet. Loaded with omega-3-fatty acids, the heart association recommends we enjoy it twice a week to reduce the risk for heart disease.
• Salsa. Salsa need not be singled out for tortilla chips alone! This versatile condiment can be added to scrambled eggs, black beans or soup. The peppers, tomatoes and onions in salsa boost vitamin C intake as well as lycopene. Hotter varieties have anti-inflammatory properties from capsaicin.
• Strawberries. Nothing beats chocolate dipped strawberries on Valentine's Day. High in fiber and vitamin C, berries also contain phenols such as anthocyanin and ellagitannin, which have been found to reduce protect cellular damage and may reduce inflammation. The addition of dark chocolate sweetens the deal by boosting flavonol content. Enjoy without guilt!

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