Fruits That Are Good For Your Heart Health
The first step to good heart health starts with your diet. Eating fruits for your heart can lower your cholesterol and blood pressure. Also, help reduce the risk of certain cancers and strokes. The recommended daily serving of fruit includes one piece of whole fruit or 1/2 cup of 100% fruit juice, fresh, frozen, or canned. Here are the top 10 fruits that are good for your heart health, according to the American Heart Association, as well as how much you should eat every day to reap the most significant benefits from them.
1) Blueberries
There’s more than one reason why blueberries make our list of top heart-healthy fruits. Not only are they a great source of vitamin C, but they’re also packed with anthocyanins, which are an antioxidant pigment that may be able to lower blood pressure and improve cholesterol levels. The Journal of Agricultural and Food Chemistry study also found that black raspberries could reduce platelet clotting (a significant risk factor for heart attack) by almost 50 percent.
2) Cranberries
Cranberries aren’t just a delicious, tangy treat—they’re also good for your heart. The American Dietetic Association reports that cranberries may prevent damage to blood vessels caused by excessive or uncontrolled oxidation. While cranberries are rich in vitamin C and antioxidants, they’re low in calories and sugar content. A 1-cup serving of raw cranberries contains only 60 calories and 14 grams of carbohydrates. Besides helping your heart health, cranberries may also help prevent urinary tract infections.
3) Acai Berries
The acai berry is a fruit from a palm tree native to Central and South America. These berries are incredibly high in antioxidants, which have been shown to help reduce heart disease and lower cholesterol levels. If you want to improve your cardiovascular health and lose weight, eating acai berries every day will help you reach both of these goals.
4) Strawberries
Chock-full of vitamin C, folate, and potassium, strawberries are well known for improving heart health by reducing levels of bad LDL cholesterol. According to a study in The Journal of Agricultural and Food Chemistry, compounds found in strawberries can also help protect against arterial damage caused by high blood pressure. A handful or two of these tasty berries every day is a smart way to help prevent—and even reverse—heart disease.
5) Pomegranates
If you’re one of those who still think that a heart-healthy diet has to be bland, it’s time to think again. The fact is, if you eat a diet rich in fruits, vegetables, and whole grains—like pomegranates—you can both lower your blood pressure and reduce your risk of developing high cholesterol. Just three ounces of pomegranates (about half a cup) give you 16% of your daily value for vitamin C.
6) Raspberries
Fresh raspberries aren’t just a delicious dessert—they’re also a great way to protect your heart. Raspberries are an excellent source of anthocyanins, which can help lower cholesterol and triglycerides. They’re also rich in vitamins C and K. If you want even more protection for your Heart. Get some exercise; physical activity has been linked with lower stress hormones like cortisol that can negatively affect blood pressure and heart health.
7) Cherries
Cherries are loaded with anthocyanins, antioxidants that can help reduce inflammation and plaque buildup in your arteries. In one study published in Bioscience, Biotechnology, and Biochemistry, researchers fed subjects a meal containing peaches and dried cherries; those who ate dried cherries showed increased endothelial nitric oxide synthase (eNOS) compared to a control group.
8) Grapes
Resveratrol, found in grape skins, prevents blood platelets from sticking together and forming a clot. Red grapes are higher in resveratrol than green ones. Men who drink three to four glasses of red wine a week have a lower risk of heart disease than men who consume less than one glass per week, according to research published in 2010 by Harvard University. While moderate amounts of alcohol have been shown to reduce heart attack risk, drinking more than that can increase your chance of developing heart disease.
9) Apples
Apples are rich in pectin, a soluble fiber that helps lower cholesterol levels and reduces blood pressure. They’re also high in quercetin, an antioxidant that may help prevent heart disease. One cup of apple slices provides you with over 20% of your daily recommended intake of vitamin C and roughly 10% each of B6 and magnesium.
10) Oranges
It’s a misconception that oranges are just filled with sugar. What most people don’t realize is that oranges are also packed with vitamin C, potassium, and folic acid, which help lower cholesterol levels and reduce blood pressure. Because of these healthy benefits, eating at least one orange per day may be an excellent way to maintain a healthy heart. This year, reach for an orange instead of another piece of cake for your birthday!
