Sweet, delicious, and Good for you? Fruit may just be nature’s best invention. The United States Department of Agriculture recommends eating between one and a half to two and a half cups of fruit per day. Getting this daily serving of fruit is essential if you’re worried about heart health.
The good news is that if you’ve given up eating fruit for a better part of your life, it’s not too late to change your ways to keep your heart healthy. One Observational Research 2020 found that eating a diet high in fruit (and vegetableof course) in just eight weeks improved blood markers to gauge cardiac strain and damage.
If you can’t bring yourself to eat your vegetables every day but you should snack on a bowl of fruit, be aware — fruit alone can reduce your risk of heart attack.
Researchers in China studied over half a million adults over seven years and found that those who ate at least one serving of fruit a day had a 40% lower risk of heart-related death than those who ate little or no. eating fruit.
So while any fruit is better than no fruit for heart health, a few work better than others. According to science and experts, these are some of the best fruits for heart health. Read on and for more, don’t miss it Nutritionist says 5 best fruits to reduce inflammation.
Fresh berries may be the unofficial mascot of summer, but they’re worth eating year-round. “Berries are great for heart health because they’re rich in antioxidants like anthocyanins, which help protect against oxidative stress and inflammation that can play a role in the development of heart disease.” Elysia CartlidgeMAN, RD.
While all berries are packed with heart-healthy nutrients, blueberries have plenty of research supporting their effectiveness in fighting heart disease. One year 2019 American Journal of Clinical Nutrition Research shows that eating just one cup of blueberries daily for six months can reduce the risk of heart disease by 15%.
One of the key heart-protective compounds in berries are anthocyanins — a group of antioxidants responsible for the dark reds, blues, and purples in blueberries and other berries.
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With its delicious taste and butter-like texture, it’s hard to believe that avocados are actually a fruit. But this creamy fruit is an ally of the hardworking heart. Avocados are a great source of monounsaturated and polyunsaturated fats that can help reduce bad cholesterol.
“A study that followed more than 100,000 people for more than 30 years found that those who consumed at least two servings of avocados per week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. compared with those who never or rarely ate avocados,” explained Lindsey JaneiroRDN related to 2022 Journal of the American Heart Association research.
Only half an avocado has more than six grams of fiber and 12.6 grams of heart-healthy unsaturated fats.
No picnic or heart-healthy diet is complete without a bowl of juicy watermelon to mash.
“Watermelon naturally contains citrulline, an amino acid that may help support the dilation of blood vessels, ultimately supporting healthy blood pressure.” Manager LaurenMS, RDN, LD. Citrulline is a precursor to nitric oxide, a chemical that helps dilate blood vessels and lower blood pressure.
Another important nutrient that watermelon contains is lycopene, the antioxidant responsible for creating the beautiful red color in a slice of watermelon. While many people associate lycopene with tomatoes, watermelon is a much better source of this powerful antioxidant. Only a cup and a half of watermelon have between 9 and 13 milligrams of lycopene, 40% more than the amount found in tomatoes.
Lycopene may help reduce the harmful effects of free radicals that can lead to heart disease. Finnish researcher studied over 1,000 middle-aged men and found that those with the highest lycopene levels in their bodies had a 55% lower risk of stroke than those with the lowest lycopene levels.
You may be tired of the aphorism “an apple a day keeps the doctor away,” but there is truth in the old saying. Apples are an easy, portable and accessible way to keep your heart healthy because they are high in a soluble fiber called pectin, explains. Carrie GabrielMS, RDN.
“Pectin is known for blocking the absorption of cholesterol in your gut, and it also encourages your body to use cholesterol rather than store it,” adds Gabriel.
Research found that for every 25 gram increase in white fruit like apples and pears, the risk of stroke was 9% lower. One medium apple is 180 grams and has four grams of fiber.
Kelsey Lorencz, RDN
Kelsey Lorencz is a registered dietitian, freelance writer, nutrition consultant, and sustainable food blogger. Read more