Fruit comes in many shapes, sizes, flavors, and colors, and while many contain similar nutrients, such as vitamin Ccertain varieties of fruit harbor nutrients that benefit heart health. When you think of foods that can improve the health of your heart and blood vessels, you may automatically think of healthy fatssuch as nuts, seeds, and avocados, and limit your intake of fatty meats. While these dietary approaches may benefit cardiovascular health, Berries also provide unique properties that help your heart. Here’s why you should eat more berries to improve your heart health.
Why berries are the #1 fruit to protect your heart.
While all fruit is good fruit, there are plenty of reasons to enjoy a couple servings of fruit a day. Berries, in particular, are home to several nutrients that can be very beneficial for your heart.
antioxidants
strawberries, blackberries, raspberriesand blueberries are just a few of the berry varieties packed with antioxidants: nutrients that fight dangerous free radicals in your body and prevent cell damage. In fact, a form of antioxidant, anthocyanins, has been shown to provide a variety of health functions in conditions such as cardiovascular disorders, inflammatory response, and degenerative diseases. In addition, anthocyanins have been shown to improve glucose metabolism and dyslipidemiatwo risk factors for cardiovascular disease.
Soluble fiber
Berries are also a source of Soluble fiber who may be able to help lower levels of LDL cholesterol in the blood (the “bad” kind) and, in turn, help reduce the risk of heart disease. In general, the fiber found in foods, including berries, may also provide further heart health benefits by lowering blood pressure and inflammation in the body. Additional investigation suggests a lower incidence of coronary heart disease in those who consume a high-fiber diet.
Current Fiber Recommendations they are 21 to 25 grams per day for women, depending on age, and 30 to 38 grams for men. According to the US Department of Agriculture (USDA), one cup of raspberries provides about 8 grams of fiber.
How many berries do you need to eat a day to reap the benefits?
With an impressive list of beneficial nutrients, it’s no wonder berries are such a popular fruit.
Current research provides various recommendations on how often you should eat berries; however, it is reasonable to consume them daily as part of the 2 cups of fruit per day from the Centers for Disease Control and Prevention (CDC) recommended for adults.
Add a handful of berries to your smoothie or parfait, top a salad, puree and enjoy on toast, or simply enjoy a handful as a snack. With no preparation required, aside from a quick wash, berries are an easy, nutrient-dense food to enjoy every day.
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