delicious candy, Y good for you? Fruit It may be the best invention of nature. the United States Department of Agriculture recommends eating between one and a half cups and two and a half cups of fruit a day. Consuming this daily serving of fruit is essential if you are concerned heart health.
The good news is that if you’ve been slacking off in the fruit department for most of your life, it’s not too late to change your ways to keep your heart healthy. A observational study 2020 found that eating a diet rich in fruit (and vegetablesof course) for just eight weeks, blood markers that assess heart strain and damage improved.
If you can’t reach yourself eat your vegetables every day but you’re willing to eat a plate of fruit, take note: fruit alone may reduce the risk of a heart attack.
Researchers in China studied more than half a million adults for more than 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 fruit.
So while any fruit is better than no fruit for heart health, some stand out above the rest. These are some of the best fruits for heart health, according to science and experts. Keep reading, and for more, do not miss Top 5 Fruits to Reduce Inflammation, Says Dietitian.
Fresh berries may be the unofficial mascot of summer, but they’re worth eating year-round. “Berries are great for heart health, as they are rich in antioxidants like anthocyanins, which help protect against oxidative stress and inflammation that can play a role in the development of heart disease,” he says. elysia carlidgeMAN, DR.
While all berries have heart-healthy nutrients, blueberries have plenty of research showing their effectiveness in fighting heart disease. A 2019 American journal of clinical nutrition study found that eating just one cup of blueberries a day for six months was associated with a 15% lower risk of heart disease.
One of the key heart-protective compounds in berries is anthocyanins, a group of antioxidants responsible for the deep reds, blues, and purples in blueberries and other berries.
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With a savory flavor and texture like butter, it’s hard to believe that avocado is actually a fruit. But this creamy fruit is an ally of the hard-working heart. Avocado is an excellent source of monounsaturated and polyunsaturated fats that can help lower bad cholesterol.
“A study that followed more than 100,000 people for more than 30 years found that those who ate at least two servings of avocado per week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease in compared to those who never or rarely ate avocado,” explains lindsey janeiroRDN compared to 2022 Journal of the American Heart Association to study.
Single half an avocado it has over six grams of fiber and 12.6 grams of heart-healthy unsaturated fat.
No picnic or heart-healthy diet is complete without a bowl of juicy watermelon to munch on.
“Watermelon naturally contains citrulline, an amino acid that can help support blood vessel dilation and ultimately maintain healthy blood pressure,” he says. lauren managerMS, 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 the beautiful red hue in a slice of watermelon. While many people associate lycopene with tomatoes, watermelon is a much better source of this powerful antioxidant. Single a cup and a half of watermelon it has nine to 13 milligrams of lycopene, more than 40% more than that found in tomatoes.
Lycopene can help reduce free radical damage that could otherwise lead to heart disease. Finnish researchers studied over 1,000 middle-aged men and found that those with the highest levels of lycopene in their bodies had a 55% lower risk of stroke than those with the lowest levels of lycopene.
You may be tired of the “an apple a day keeps the doctor away” aphorism, but there is some truth to the old saying. Apples are an easy, portable and affordable way to keep your heart healthy because they are high in the soluble fiber called pectin, explains carrie gabrielMS, RDN.
“Pectin is known to block the absorption of cholesterol in the intestine and also encourages your body to use cholesterol instead of storing it,” adds Gabriel.
A study found that for every 25 gram increase in white fruits like apples and pears, there is a 9% lower risk of stroke. A medium apple It 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
