Sweet and delicious When good for you? Fruits may be the best invention of nature. The USDA recommends eating 1.5-2.5 cups of fruit daily. If you are concerned about your heart health, this daily fruit intake is essential.
The good news is that if you’ve been lazy in the fruit department for most of your life, it’s never too late to change your way to keep your heart healthy. An observational study in 2020 found that eating a fruit-rich diet (and of course vegetables) for just eight weeks improved blood markers that assess heart tension and damage.
If you can’t eat vegetables every day, but you’re trying to treat yourself to a glass of fruit, be careful. Fruits alone can reduce the risk of a heart attack.
Chinese researchers have surveyed more than 500,000 adults for more than seven years, and those who ate at least one serving of fruit per day are at greater risk of heart-related death than those who ate little or no fruit. Was found to be 40% lower.
So while any fruit is better than no fruit for heart health, some are brighter than others. According to science and experts, these are some of the best fruits for heart health. Read more, and for more, don’t miss the five best fruits to reduce inflammation, says nutritionists.
Fresh berries may be an informal summer mascot, but it’s worth eating all year round. “Berry is good for heart health because it is rich in antioxidants such as anthocyanins that help protect against oxidative stress and inflammation that can contribute to the development of heart disease.” I have. Elysia Cartlidge, MAN, RD..
While all berries contain healthy nutrients in the heart, blueberries have many studies demonstrating their effectiveness in the fight against heart disease. 2019 American Journal of Clinical Nutrition Studies have shown that eating just one blueberry daily for 6 months reduces the risk of heart disease by 15%.
One of the major cardioprotective compounds in berries is anthocyanins. This is a group of antioxidants that cause the deep reds, blues, and purples of blueberries and other berries.
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With its buttery savory flavor and texture, it’s hard to believe that avocado is actually a fruit. But this creamy fruit is a hard-working ally. Avocado is an excellent source of monounsaturated and polyunsaturated fats that help lower bad cholesterol.
“In one study that followed more than 100,000 people over 30 years, those who took at least two servings of avocado per week had a 16% lower risk of cardiovascular disease than those who never took it. We have found that the risk of coronary heart disease is 21% lower. We rarely eat avocado. ” Lindsey Janeiro, RDN Regarding 2022 Journal of the American Heart Association study.
Only half of avocados contain over 6 grams of fiber and 12.6 grams of heart-healthy unsaturated fats.
If you don’t eat a glass of juicy watermelon, you won’t have a picnic or a good meal for your heart.
“Watermelon naturally contains citrulline, an amino acid that supports vasodilators and ultimately supports healthy blood pressure,” he said. Lauren Manaker, MS, RDN, LD.. Citrulline is a precursor to nitric oxide, a chemical that helps dilate blood vessels and lower blood pressure.
Another important nutrient in watermelon is lycopene, an antioxidant that causes the beautiful red tint of watermelon slices. Watermelon is a much better source of this powerful antioxidant, although many associate lycopene with tomatoes. Only 1.5 cups of watermelon contains 9 to 13 milligrams of lycopene, which is more than 40% more than the lycopene found in tomatoes.
Lycopene may help reduce the damage to free radicals that can lead to heart disease. Finnish researchers studied more than 1,000 middle-aged men and found that those with the highest levels of lycopene in the body had a 55% lower risk of stroke than those with the lowest levels of lycopene.
You may be fed up with the saying, “One apple a day keeps the doctor away,” but the old saying is true.Apples are high in water-soluble fiber called pectin, which explains how easy and portable it is to keep your heart healthy. Carry Gabriel, MS, RDN..
“Pectin is known to block cholesterol absorption in the intestines and encourages the body to use it rather than store it,” Gabriel adds.
According to one study, for every 25 grams of white fruit, such as apples and pears, the risk of stroke is reduced by 9%. One medium-sized apple weighs 180 grams and contains 4 grams of fiber.
Kelsey Lorencz, RDN
Kelsey Lorencz is a registered dietitian, freelance writer, nutrition consultant, and sustainable food blogger.read more
