Top 7 Fruits Good For The Heart

Heart disease is rampantly groping humanity. According to the WHO report, Cardiovascular Diseases (CVDs) were responsible for 17.5 million deaths in 2012 (7.4 and 6.7 million due to CHD and stroke, respectively), accounting for 31% of all global deaths a year, constituting the leading causes of death worldwide.

Overconsumption of processed and junk foods increases the risk factors for cardiovascular diseases such as blood pressure, triglycerides, cholesterol levels and inflammation in the body.

Heart health depends mainly on the number of calories and amount of fat you intake. There is no gold standard for calorie requirement, it may vary by age, gender, and level of physical activity. Some foods are a repository of heart-beneficial nutrients and regular consumption can improve heart health considerably.

Do you know fruits boost your heart health and increase your lifespan? The American Heart Association suggests a diet including a wide variety of fruits and vegetables as the number one prerequisite for a healthy heart. Heart-healthy fruits contain vitamins and other nutrients that are important for heart health.

Let us check on fruits good for the heart, which will help to protect your precious hearts.

How does eating fruit benefit heart health?

Fruits are sweet gifts from Mother Nature, which are abundant sources of antioxidants, vitamins, minerals and fiber content. Several epidemiological studies have suggested that fruit consumption is related to reducing cardiovascular risk factors.

• Having fruits up to 10 servings a day may lower your risk of cardiovascular disease by 28% and your risk of premature death by 31%, according to a new review article published online on Feb. 22, 2017, by the International Journal of Epidemiology.
• Fruits good for the heart are abundant in antioxidants, such as vitamins C and E, flavonoids, and polyphenols. The cardioprotective mechanisms of fruits are unclear, but their outstanding antioxidant and free radical scavenging properties are considered principal. There is evidence that fruit rich in polyphenols like dark berries, such as grapes and blueberries, pomegranate, apple, hawthorn, and avocado help to control CVDs.
• Many fruits are high in soluble and insoluble dietary fiber that helps lower levels of LDL (bad) cholesterol. They are also excellent sources of essential vitamins and minerals, including potassium, magnesium, and folate. Fruits can modulate metabolic risk factors such as hypertension, dyslipidemia, diabetes, and overweight/obesity, and inhibit atherosclerosis, which is the key pathological process of CHD and stroke.
• Many fruits are low in calories and high in water content, making them excellent choices for those aiming to maintain a healthy weight, which is important for heart health and can help prevent conditions like obesity and diabetes.
• Fruits with a low glycemic index can contribute to stable blood sugar levels, reducing the incidence of diabetes, a major contributor to heart disease.
• Fruits can prevent CVD or facilitate the restoration of morphology and functions of the heart and vessels after injury. The mechanisms included protecting vascular endothelial function, regulating lipids metabolism, modulating blood pressure, inhibiting platelet function, alleviating ischemia/reperfusion injury, suppressing thrombosis, reducing oxidative stress, and attenuating inflammation.
• According to a new study, eating a diet rich in fruits and vegetables over eight weeks lowers blood markers for subclinical heart damage and strain.

You may love fruits and may have a specific inclination too. But have you ever thought about what fruit is good for the heart? You can find the amazing benefits of

1. Berries

Berries are everyone’s favorite. No doubt, strawberries, blueberries, blackberries, and raspberries taste delicious and even pair well with yogurt for an amazing snack.

The Bonanza is that they are jam-packed with nutrients and provide various health benefits, particularly for heart health.

• Berries contain a wide range of nutrients and bioactive compounds such as vitamins (e.g., vitamin C and folic acid), minerals (e.g., potassium, manganese), fiber, but above all (poly)phenols (flavonoids, phenolic acids, condensed and hydrolyzable tannins, stilbenoids, and lignans).
• Metabolic Syndrome (MetS) is characterized by a group of dysmetabolic conditions, including abdominal obesity, dyslipidemia, glucose intolerance or insulin resistance, and hypertension. Berries (e.g., blueberries, bilberries, cranberries, raspberries, and strawberries) have been recently studied for their capacity to prevent MetS.
• Firm epidemiological evidence has shown that the consumption of berries is inversely associated with the risk/incidence of hyperlipidemia, insulin resistance, diabetes, and CVD.
• A study by Cassidy et al. (2013) found a trend toward reduction in myocardial infarction risk (−34%) in subjects consuming greater than three portions per week of strawberries and blueberries compared to subjects consuming berries less than once a month.
• Berries and berry-bioactive have a potentially beneficial effect on blood pressure.
• In vitro and in vivo studies reported the protective role of berries and berry bio-actives against inflammation, oxidative stress, and vascular dysfunction.
• Higher intakes of blueberries, strawberries, and total anthocyanins were all associated with a 32% lower rate of myocardial infarction, and this association was independent of established risk factors.

Are blueberries good for the heart?

• Blueberries were popular as a “super fruit” due mainly to the high in vitro antioxidant capacity of their abundant polyphenolic compounds.
• It also improves blood vessel cell lining and controls blood pressure and blood clotting.
• Epidemiological studies associate regular, moderate intake of blueberries and/or anthocyanins with reduced risk of cardiovascular disease, death, and type 2 diabetes, and with improved weight maintenance and neuroprotection.

2. Avocados

Avocado is a creamy, pale green flesh fruit, which has become a popular healthy food recently.

Avocado toast for breakfast, avocado as a spread for sandwiches, and salads are all healthy alternatives. But is avocado good for the heart?

Let us find out.

• Higher avocado intake was associated with a lower risk of CVD and coronary heart disease and replacement of certain fat‐containing foods with avocado could lead to a lower risk of CVD. Higher avocado intake (≥2 servings/week) had a 16% lower risk of CVD and a 21% lower risk of coronary heart disease.
• Avocados are rich in monounsaturated fats, specifically oleic acid, which help reduce levels of LDL (bad) cholesterol while increasing HDL (good) cholesterol, promoting a healthier lipid profile.
• Avocados contain various antioxidants, including vitamin E, which can help combat oxidative stress and inflammation.
• They are a good source of dietary fiber, including both soluble and insoluble fibers. Fiber is important for promoting satiety, regulating blood sugar levels, and supporting a healthy digestive system. One serving of avocado provides up to 20% of the daily recommended dietary intake of fiber.
• Half an avocado provides 15% of the daily recommended intake of folate (vitamin B9), 10% potassium, and 5% magnesium, as well as various plant-based compounds called phytochemicals, all contribute to better heart health.

3. Apples

An apple a day keeps the doctor away!

Yes, you will be familiar with this quote, but can Apple keep a cardiologist away? Or is apple good for the heart? Apparently yes, let us check on the amazing power of apples:

• Apples are low in fat and high in carbohydrates, with fructose as the predominant sugar.
• Apples are also a rich source of vitamins (mainly C and E), minerals (potassium and magnesium), triterpenoids, such as ursolic acid, fiber (soluble and insoluble) and polyphenols.
• According to an article in Critical Reviews in Food Science and Nutrition, 2020, eating one medium apple a day may help lower blood pressure, cholesterol, and inflammation.
• Unpeeled apples are good sources of soluble and insoluble fiber and compounds called polyphenols that benefit heart health. Apple polyphenols and fiber may also beneficially modulate the gut microbiota composition and activity, which may serve as a potential novel target for the prevention of CVD.
• Data from intervention studies in humans and animals suggest that apple intake may positively affect lipid metabolism, weight management, vascular function and inflammation.

Apples are among the most popular and frequently consumed fruits in the world, because of their availability throughout the year. You can add them into your diet as a snack, whole-grain pancakes, sandwiches, salads or have it as such.

4. Apricots

Apricots are yellow-orange fruits that are rich in vitamins and minerals, flavonoids, and potassium due to their nutritional value and medicinal properties that make them a “golden fruit”.

• Apricots are a good source of flavonoids (catechin, quercetin, and chlorogenic acids), an antioxidant that helps to protect against inflammation and inflammatory illnesses, along with reducing your risk for obesity, diabetes, and heart disease.
• Potassium supports healthy blood pressure and heart health.
• The soluble fibre in apricots keeps blood sugar levels stable by lowering blood cholesterol and helping reduce body weight.
• Apricots contain antioxidants such as beta-carotene and vitamins A, C, and E. These antioxidant components in apricots are known for their effectiveness in combating coronary heart diseases.
• It is also rich in phenolic components which combat the oxidation of low-density lipoprotein (LDL) and thus stimulate the antioxidative status of the body.
• Additionally, apricots contain soluble dietary fibres that contribute to LDL cholesterol reduction, resulting in improved heart and liver health.

Apricot is one of the fruits good for the heart and is usually consumed raw or processed into juice, beverages, lyophilized products, jelly, and jam because of its delicacy and health benefits.

5. Banana

• Bananas are one of the best fruits for heart health as it is a good source of potassium vital for heart health, especially because they help protect against the hardening of the arteries (atherosclerosis) and high blood pressure. This vital mineral and electrolyte carries a small electrical charge, causing nerve cells to send signals for your heart to beat regularly and muscles to contract.
• Most of the fiber in bananas is soluble, which helps keep your cholesterol and blood pressure in check and helps ease inflammation.
• Bananas also are a source of magnesium (32 mg), beneficial phytochemicals and antioxidants.
• According to the U.S. Department of Agriculture, one medium banana provides 375 milligrams. That's about 11% of the recommended daily potassium for a man and 16% for a woman.
• Bananas are relatively low in calories and can serve as a satisfying and nutritious snack. Maintaining a healthy weight is crucial for heart health, as excess weight is a risk factor for various cardiovascular conditions.

You can eat them raw, mixed into your favorite smoothie, or in a peanut butter banana sandwich, banana bread, or muffins.

6. Grapefruit

• Grapefruits are full of vitamins, minerals, and other nutrients and low in calories. According to the U.S. Department of Agriculture, half a medium grapefruit has only 41 calories and nearly half a day's recommended supply of vitamin C.
• Grapefruit also is laden with natural plant compounds called phytochemicals, specifically flavonoids, which studies show can help fight stroke and heart disease.
• Pink and red grapefruit are good sources of beta carotene (a source of vitamin A) and lycopene, lowering stroke risk.
• An average-sized grapefruit has about 4 grams of fiber, which might help you manage your weight and prevent more serious medical problems such as heart disease and type 2 diabetes.

However, it's important to note that grapefruit can interact with certain medications, especially statins, calcium channel blockers, or immunosuppressants. Ask your healthcare provider before incorporating fruits for heart health into your diet.

7. Oranges

Oranges are tangy citrus fruits which are abundant sources of Vitamin C. You may enjoy it as a seasonal fruit, in fruit bowls, in desserts or as juice.

But did you know it is one of the fruits good for the heart?

• Vitamin C is a powerful antioxidant that helps protect cells from oxidative stress. Antioxidants play a role in reducing inflammation and preventing damage to blood vessels, which is important for heart health.
• The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease. According to a 2017 review of previous meta-analyses, consuming enough fiber can significantly reduce the risk of both developing and fatal heart disease. The review links this effect to its ability to lower cholesterol levels in the blood. You can include oranges as one of the fruits for heart attack patients.
• Oranges are high in potassium which regulates heartbeat and muscle function. It's been shown to lower blood pressure in people with hypertension. A cup of orange juice can boost daily potassium intake by 14%.
• Higher potassium intake also has been associated with a decreased risk of stroke and possibly other cardiovascular diseases (CVDs).

Oranges are relatively low in calories and can be a satisfying, nutrient-dense snack, including them in your daily balanced diet plan can benefit your heart health tremendously.

Conclusion

Heart disease is rampant in the era of lifestyle diseases. Including a variety of fruits, vegetables, whole grains, and lean proteins, along with adopting a healthy lifestyle, contributes to overall cardiovascular well-being. By taking preventive measures, you can lower your risk of developing heart disease that could lead to a heart attack.

Including fruits good for the heart in the diet will prevent cardiovascular diseases. A low-calorie fruit is an abundant source of antioxidants, vitamins, minerals like potassium, and soluble fiber that helps in mitigating the risk factors for cardiovascular diseases. Consult with a healthcare professional or a registered dietitian for personalized advice based on your individual needs.