We’ve conducted thorough research on the best fruits for heart health, and we’re excited to share our findings with you. In this article, we’ll cover the top fruits that have been shown to improve heart health, prevent heart disease, and reduce the risk of heart attacks and strokes.
According to experts, eating certain heart-healthy fruits can add years to your life. Research has shown that diets rich in fruits can have strong cardiovascular protective effects, helping to prevent heart disease, which is the leading cause of death worldwide, per the World Health Organization.
To help you make the most of your fruit consumption, we spoke to Dana Ellis Hunnes, Ph.D., M.P.H., RD, a senior cardiac dietitian at the UCLA Medical Center and author of Recipe for Survival. Here are her top five picks for heart-healthy fruits:
1. Berries
Berries are rich in antioxidants, which help to reduce inflammation in the body and protect against heart disease. Some of the best berries for heart health include strawberries, raspberries, blueberries, and blackberries. These delicious fruits are also low in calories and high in fiber, making them a great addition to any heart-healthy diet.
2. Citrus Fruits
Actually, citrus fruits, such as oranges, lemons, limes, and grapefruits, are high in vitamin C and other antioxidants that can help to lower blood pressure and reduce the risk of heart disease. They’re also rich in flavonoids, which have been shown to improve blood flow and reduce inflammation in the body.
3. Apples
Fruits are helpful for heart health. Especially apples are high in soluble fiber, which can help to lower cholesterol levels and reduce the risk of heart disease. They also contain quercetin, a flavonoid that has been shown to improve blood vessel function and reduce inflammation in the body.
4. Pomegranates
One of the best fruit for heart health. Pomegranates are another great fruit for heart health. They’re rich in antioxidants, particularly polyphenols, which can help to improve blood flow and reduce inflammation in the body. Studies have also shown that drinking pomegranate juice can help to lower blood pressure and reduce the risk of heart disease.
5. Grapes
Actually, grapes are high in antioxidants, including resveratrol, which has been shown to improve blood vessel function and reduce inflammation in the body. They’re also a good source of potassium, which can help to lower blood pressure and reduce the risk of heart disease.
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Adding these fruits to your diet can help to improve your heart health and reduce the risk of heart disease. Be sure to eat a variety of fruits, along with other heart-healthy foods, such as vegetables, whole grains, and lean protein sources.
Other Helpful Tips to Support Your Heart Health
Actually, maintaining good heart health is really essential for a long, fit, and healthy life. The American Heart Association (AHA) has developed Life’s Essential 8 checklist, a set of guidelines to follow for optimal cardiovascular health. By adopting these habits, you can reduce the risk of heart disease, stroke, and other heart-related issues. In this blog, we will explore each step in detail.
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- Eat Better: A heart-healthy diet includes fruits, vegetables, lean proteins, nuts, and seeds. Limit your intake of saturated and trans fats, added sugars, and sodium. Aim for a balanced diet with a variety of colorful fruits and vegetables.
- Be More Active: Exercise is essential for good heart health. Aim to get at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week. Try to incorporate activities you enjoy, such as dancing, swimming, or hiking.
- Quit Tobacco: Tobacco use is the leading cause of preventable death in the United States. Quitting smoking and avoiding exposure to secondhand smoke can reduce the risk of heart disease, stroke, and other health issues.
- Get Healthy Sleep: Getting enough quality sleep is crucial for heart health. Most adults require seven to nine hours of sleep each night. Create a relaxing bedtime routine, avoid electronics before bed, and keep your sleep environment cool and dark.
- Manage Weight: Maintaining a healthy weight is crucial for good heart health. Being overweight or obese is a significant risk factor for cardiovascular disease. Aim for a healthy body mass index (BMI) by eating a balanced diet and getting regular exercise.
- Control Cholesterol: High LDL (Low-Density Lipoprotein) cholesterol levels can easily lead to heart disease. A healthy lifestyle, including regular exercise and a nutritious diet, can help lower LDL cholesterol levels. Speak with your healthcare provider about cholesterol-lowering medications if needed.
- Manage Blood Sugar: Regularly spiking your blood sugar with processed, unhealthy foods can easily damage your heart and other organs over time. Follow a balanced diet and exercise regularly to help manage blood sugar levels and reduce the risk of diabetes and other cardiometabolic conditions.
- Manage Blood Pressure: Keeping your blood pressure in check is essential for heart function and overall health. Follow a heart-healthy lifestyle, limit alcohol intake, and take medication as prescribed by your healthcare provider if needed.
So, following Life’s Essential 8 checklist can help improve your heart health and reduce the risk of heart disease, stroke, and other cardiovascular health issues. By adopting healthy habits and lifestyle changes, you can support optimal cardiovascular function and enjoy a long and healthy life.
The Bottom Line
To summarize, some of the best fruits for heart health include berries, citrus fruits, apples, pomegranates, and grapes. These fruits are rich in antioxidants and other nutrients that can help to improve blood flow, reduce inflammation, and lower the risk of heart disease. Make sure to add these delicious fruits to your diet for a healthy heart.
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