The 5 Best Fruits to Help Improve Your Heart Health

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It’s no secret that fruits are healthy and nutritious.But did you know that they also boost heart health and extend life? Many studies, like this 2019 study published in the journal Current Medicinal Chemistry, revealed that a diet rich in fruit, among other foods, had potent cardiovascular protective effects. Eating fruit is good for your health and helps prevent heart disease. world health organization.

To find out which heart-healthy fruits to include more in your diet, we chatted with Dr. Dana Ellis Hannes, MPH, RDSenior Cardiologist at UCLA Medical Center, survival recipe, shares five of her top picks. How These Fruits Promote Heart Health and helps you live longer.

Related: 5 best vegetables to help improve your heart health

1. Blackberry

Blackberries are a delicious fruit packed with nutrients essential for heart health. He one of such nutrients is anthocyanin. Anthocyanins are a group of dark red, blue and purple pigments found in plants. Anthocyanins are rich in powerful antioxidants that support cardiovascular health.Additionally, research published in 2021 biomolecules Anthocyanins have been found to be an ‘inexpensive, accessible and effective approach’ to help prevent atherosclerosis (the buildup of arterial plaque) and reduce the risk of cardiovascular aging and disease. .

One cup of blackberries provides more than one-third of the daily value of vitamin C and 5% of the daily intake of potassium. Department of Agriculture—Two nutrients essential for cardiovascular health.

“Blackberries are rich in fiber, antioxidants, polyphenols, flavonols and water, and because they contain antioxidants and fiber, they are very healthy for the heart and gastrointestinal tract,” says Ellis Hannes. “Plus, it’s low in calories, satiating, and anti-inflammatory.”

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2. Blueberry

These small but mighty berries Packed full of nutrients, including heart health properties. Daily blueberry consumption is associated with improved cellular function in blood vessels, controlling blood pressure and preventing blood clotting, according to his 2019 review published in . gerontology journal.

rich in blueberries Soluble dietary fiberAccording to another study published in , it improves cardiovascular health by reducing cholesterol and aiding the gut in excreting bile. nutrients In 2021. Department of Agriculture1 cup of blueberries contains 4 grams (11-14% of DV) of dietary fiber.

“Like blackberries, blueberries are rich in polyphenols, flavanols and phytonutrients (phytonutrients) that have anti-inflammatory properties and are beneficial for heart health and digestive tract,” says Ellis Hannes. increase.

3. Raspberry

These beloved berries are fun to snack on (think of them as nature’s candy) and great for cardiovascular health. Some Health Cardiometabolic Benefitslower LDL cholesterol, improved blood pressure, healthy weight management, reduced inflammation, and more.

One cup of raspberries contains 8 grams of fiber. Department of AgricultureAs detailed above, fiber is an essential nutrient for cardiovascular health and function.

“Another blackberry-like berry, raspberries have slightly different levels and types of phytonutrients, as evidenced by their different colors,” explains Ellis Hannes. “Raspberries are great for heart and gastrointestinal health as they are anti-inflammatory and rich in fiber. They are also low in calories and high in water.”

4. Papaya

Papaya (affectionately called “pawpaw”) Rich in heart-healthy nutrients Like potassium and the antioxidants vitamins A and C. Department of AgricultureOne cup of papaya chunks provides nearly 100% of the DV of vitamin C and 8% of the DV of vitamin A.

Deficiencies in vitamins A and C are associated with cardiovascular abnormalities, and supplementation with these vitamins has been claimed to reduce cardiovascular risk of heart disease, hypertension, atherosclerosis, heart attack, and heart failure. . the forefront of physiology 2021 years.

In addition, foods rich in potassium Dilating blood vessels to allow for more efficient blood circulation can improve heart health, according to a 2020 study published in . food science and nutrition.

“Papaya is high in potassium, which is good for blood pressure,” says Ellis Hannes. “Papaya also contains digestive enzymes that aid digestion and keep the digestive tract healthy, reducing inflammation and keeping you healthy.”

5. red grapes

The high polyphenol content of red grapes is another great fruit for protecting heart health. It has been shown to benefit human health in treating cardiovascular disease and diabetes by lowering blood pressure and reducing inflammation. molecule 2021 years.

“Rich in antioxidants, polyphenols, flavanols, fiber and resveratrol, red grapes help reduce inflammation and are also rich in water, which makes you feel full,” says Ellis Hannes.

Other Tips to Support Heart Health

If you’re looking for more ways to boost your heart health, American Heart AssociationAdditionally, to reduce your risk of heart disease, stroke, and other cardiovascular health problems, here are some key steps to support your cardiovascular health:

1. Eat Better: Get plenty of nutritious foods such as fruits, vegetables, lean proteins, nuts and seeds.

2. Be more active: Aim for at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous physical activity per week.

3. quit smoking: It goes without saying that tobacco use is the leading cause of preventable death in America.

4. Get Healthy Sleep: Most adults need 7-9 hours of quality sleep each night to optimize brain function and reduce the risk of chronic disease.

5. Weight management: A healthy body mass index is very important for heart health, as overweight and obesity are significant risk factors for cardiovascular disease.

6. Control Cholesterol: High LDL cholesterol levels can lead to heart disease. Healthy lifestyle habits (such as regular exercise and a nutritious diet) can help lower LDL cholesterol.

7. Blood sugar management: Regularly spiking your blood sugar with unhealthy foods can damage your heart and other organs over time, increasing your risk of cardiometabolic conditions such as diabetes.

8. Blood pressure management: Keeping your blood pressure stable improves your heart function and helps you stay healthy longer.

Conclusion

A balanced, nutritious diet rich in fruits and vegetables combined with other healthy lifestyle habits (such as regular exercise, quality sleep, and smoking cessation) improves cardiovascular health. the best way to do it. add years to your lifeFor good heart health, include more of these heart-healthy fruits in your diet.

Related: Amazing things that may help your heart health, according to science