Introduction
When it comes to eating for a healthy heart, dietitians agree that there is one fruit that stands out above the rest. This fruit is packed with essential vitamins and minerals that can help reduce your risk of heart disease and stroke. It is also low in calories and high in fiber, making it an ideal snack for those looking to maintain a healthy weight. So what is this miracle fruit? It is none other than the humble apple! Read on to find out why apples are the #1 best fruit for your heart, according to dietitians.
The #1 Best Fruit for Your Heart, Say Dietitians — Eat This Not That
When it comes to eating for a healthy heart, dietitians say that one fruit stands out above the rest. That fruit is the avocado. Avocados are packed with heart-healthy monounsaturated fats, fiber, and potassium, all of which can help lower cholesterol and reduce your risk of heart disease.
Avocados are also a great source of vitamins and minerals, including vitamin E, folate, and magnesium. These nutrients help protect your heart by reducing inflammation and improving blood flow. Plus, avocados are low in sugar and sodium, making them a great choice for people with diabetes or high blood pressure.
When it comes to eating avocados, there are plenty of ways to enjoy them. You can mash them up and spread them on toast, add them to salads, or even make guacamole. No matter how you choose to eat them, avocados are a great way to get your heart-healthy fats and nutrients.
So, if you’re looking for a delicious and nutritious way to keep your heart healthy, dietitians say that avocados are the way to go. Enjoy them in moderation and you’ll be on your way to a healthier heart in no time.
Fruit comes in so many shapes, sizes, flavors, and colors, and while many contain similar nutrients, like vitamin C, certain fruit varieties house nutrients that benefit heart health. When thinking about the foods that can enhance heart and vessel health, you may automatically think of healthy fats, like those in nuts, seeds, and avocado, and limiting your intake of fatty meat. While these dietary approaches can benefit cardiovascular health, berries also provide unique properties that support your heart. Here is 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, and there are plenty of reasons to enjoy a couple of servings of fruit per day. Berries, in particular, house several nutrients that may be extra beneficial when it comes to your heart.
Antioxidants
Strawberries, blackberries, raspberries, and blueberries are just some of the berry varieties packed with antioxidants: nutrients that combat dangerous free radicals in your body and prevent cell damage. In fact, one form of antioxidant, anthocyanins, has been proven to provide an array of health functions in conditions like cardiovascular disorders, inflammatory response, and degenerative diseases. Additionally, anthocyanins have been shown to improve glucose metabolism and dyslipidemia, two risk factors for cardiovascular disease.
Soluble fiber
Berries are also a source of soluble fiber which may be able to help lower levels of blood LDL cholesterol (the “bad” type), and, in turn, help lower the risk for heart disease. Overall, fiber found in food, including berries, may also be able to provide more heart health benefits by lowering blood pressure and inflammation in the body. Additional research suggests a lower incidence of coronary heart disease in those who consume a high fiber diet.
Current fiber recommendations are 21-25 grams per day for women, based on age, and 30-38 grams for men. According to the U.S. Department of Agriculture (USDA), one cup of raspberries provides about 8 grams of fiber.
How many berries do you need to eat per 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 varying recommendations for how frequently you should eat berries; however, it is reasonable to consume them daily as part of the 2 cups of fruit per day the Centers for Disease Control and Prevention (CDC) recommends for adults.
Add a handful of berries to your smoothie or parfait, top a salad, mash, and enjoy on toast, or simply enjoy a handful for a snack. With no prep required, other than a quick wash, berries are an easy nutrient-packed food to enjoy daily.
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