Did You Have a Banana This Morning?
An apple a day can't really keep a cardiologist away, but it's a good start. Eating fruit every day can promote heart health and help you feel better and more energized. The important thing is to know which fruits are best for your heart. Here are 20 fruits that help promote heart health.
1. Apples
Apples are rich in soluble fiber, which is proven to lower cholesterol levels. They also have antioxidants that can reduce inflammation in blood vessels. Eating an apple with its skin on can maximize its health benefits.
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2. Oranges
Oranges contain vitamin C, potassium, and soluble fiber. Potassium promotes heart health by regulating blood pressure. If you don't like eating oranges, you can drink natural orange juice, which can aid with vascular function. Oranges are a powerhouse when it comes to protecting your heart.
3. Bananas
Starting your day by eating a banana is a great choice. The potassium in bananas can help control blood pressure and balance your electrolytes. Bananas also have magnesium, which can help with the function of heart muscles. Bananas are a great alternative to processed and sugary snacks.
4. Blueberries
Blueberries have anthocyanins, which provide powerful antioxidants. These compounds can improve blood vessel function, lower blood pressure, and reduce arterial stiffness. Blueberries are also known to lower LDL cholesterol.
5. Strawberries
Strawberries are high in vitamin C, polyphenols, and folate. All of these can contribute to healthier arteries. The high fiber content can lower your cholesterol, as its antioxidants combat oxidative stress. Regularly eating strawberries can improve your HDL cholesterol levels.
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6. Grapes
Red and purple grapes have resveratrol and flavonoids, which are linked to improved heart health. Resveratrol can help with blood vessel function and reduce clot formation. Eating whole grapes is a great way to add more fiber to your diet. Wine and juice are not a substitute for eating grapes when it comes to your heart.
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7. Pomegranates
Pomegranates can be a chore to open and prepare, but your heart will thank you. This fruit is high in antioxidants, which can prevent the buildup of arterial plaque. Even just drinking pomegranate juice can reduce cholesterol and inflammation.
8. Avocados
Avocados are delicious and one of the best fruits for heart health. They are high in monounsaturated fats, which lower LDL cholesterol while increasing HDL cholesterol. Avocados also have potassium and magnesium, two compounds that help control blood pressure.
9. Kiwis
Delicious kiwis are full of vitamin C, potassium, and fiber, which are the holy trinity when it comes to protecting your heart. Vitamin C is a powerful antioxidant that prevents blood vessels from being damaged. A kiwi's cocktail of nutrients makes them an effective fruit if you're looking to improve your heart health.
10. Mangoes
Peeling a mango can make a juicy mess, but it's worth it as they contain high levels of vitamin C, beta-carotene, and potassium. Mangoes support cardiovascular health and reduce cholesterol. This fruit also features anti-inflammatory properties that can benefit your arteries.
11. Cherries
Cherries are a tart way to help your heart thrive. Cherries have anthocyanins and polyphenols that lower inflammation, and some of their other properties support vascular health by improving blood flow and reducing blood pressure. Cherries also contain potassium.
12. Pineapple
Biting into a slice of pineapple will help you get a shot of vitamin C and bromelain. Bromelain is an enzyme with anti-inflammatory properties that can lower the risk of clot formation and arterial damage.
13. Watermelon
Watermelon is hydrating and contains a strong antioxidant called lycopene, which can reduce cholesterol, increase blood flow, and lower cholesterol. Watermelon is also rich in citrulline, a vital amino acid that relaxes blood vessels.
14. Papaya
Papaya might not be at he top of your list of favorite fruits, but it's packed with vitamin C, folate, lycopene, and potassium. All of these support heart health and protect against plaque buildup that can occur in arteries and lead to health issues.
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15. Raspberries
Raspberries are a great way to add more fiber, vitamin C, and polyphenols to your diet to improve your heart health. The fiber in raspberries helps lower LDL cholesterol and stabilize your blood sugar. Raspberries also contain anthocyanins, which are proven to improve vascular function.
16. Blackberries
Eating blackberries daily can work wonders for your heart. These berries are full of vitamin C, anthocyanins, and soluble fiber, all of which naturally support heart health. Their rich nutrient profile makes them one of the best berries to include in your diet.
17. Cranberries
Most people eat cranberries for how they support urinary tract health, but they also support cardiovascular wellness. Cranberries offer polyphenols that reduce inflammation, among other benefits. Cranberries can lower your LDL cholesterol and raise your HDL cholesterol.
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18. Pears
Who doesn't love biting into a firm pear? If you love eating pears, then the good news is that they are high in soluble fiber, which improves digestion and lowers cholesterol levels. This fruit is also a strong source of antioxidants like vitamin C and flavonoids.
19. Plums
Plums are rich in potassium, antioxidants, and fiber. Prunes, which are dried plums, are just as nutrient-rich and able to support heart health. Eating plums regularly has been connected to a lower risk of stroke and cardiovascular disease.
20. Apricots
Apricots are a strong and reliable source of fiber, potassium, and beta-carotene. Their nutrients can protect against blood vessels being damaged by free radicals. The potassium in apricots contributes to more regulated blood pressure and vascular flexibility.
