The 4 Best Fruits for Your Heart, Say Dietitians — Eat This Not That

Sweet and delicious When good for you? fruits It may be the best invention of nature. The United States Department of Agriculture It is recommended to eat 1.5-2.5 cups of fruit daily.If you’re worried, getting this daily fruit serving is essential Heart health..

The good news is that if you’ve been lazy in the fruit department for most of your life, it’s never too late to change your way to keep your heart healthy. A Observational study in 2020 I found that I had a fruity diet (and vegetableIn just 8 weeks (of course), blood markers that assess heart tension and damage improved.

If you can’t get yourself Eat your vegetables every day However, you will have a light meal in a bowl of fruit. be careful. Fruits alone can reduce the risk of a heart attack.

Chinese researchers We surveyed more than 500,000 adults over 7 years and found that those who ate at least one serving of fruit per day had a 40% lower risk of heart-related death than those who ate little or no fruit. discovered.

So while any fruit is better than no fruit for heart health, some are brighter than others. According to science and experts, these are some of the best fruits for heart health.Read more, and don’t miss more Five best fruits for reducing inflammation, says nutritionists..


Fresh berries may be an informal summer mascot, but it’s worth eating all year round. “Berry is good for heart health because it is rich in antioxidants such as anthocyanins that help protect against oxidative stress and inflammation that can contribute to the development of heart disease.” I have. Elysia cartridgeMAN, RD..

While all berries contain healthy nutrients in the heart, blueberries have many studies demonstrating their effectiveness in the fight against heart disease. 2019 American Journal of Clinical Nutrition Studies have shown that eating just one blueberry daily for 6 months reduces the risk of heart disease by 15%.

One of the major cardioprotective compounds in berries is anthocyanins. This is a group of antioxidants that cause the deep reds, blues, and purples of blueberries and other berries.

Related: The secret effect of eating blueberries


With its buttery savory flavor and texture, it’s hard to believe that avocado is actually a fruit. But this creamy fruit is a hard-working ally. Avocado is an excellent source of primary unsaturated and polyunsaturated fats, Lower bad cholesterol..

“In one study that followed more than 100,000 people over 30 years, those who took at least two servings of avocado per week had a 16% lower risk of cardiovascular disease than those who never took it. We have found that the risk of coronary heart disease is 21% lower. We rarely eat avocado. ” Lindsey JaneiroRDN Regarding 2022 Journal of the American Heart Association study.

However Half of avocado It contains over 6 grams of fiber and 12.6 grams of healthy unsaturated fats in the heart.


If you don’t eat a glass of juicy watermelon, you won’t have a picnic or a good meal for your heart.

“Watermelon naturally contains citrulline, an amino acid that supports vasodilators and ultimately supports healthy blood pressure,” he said. Lauren ManakerMS, RDN, LD.. Citrulline is a precursor to nitric oxide, a chemical that helps dilate blood vessels and lower blood pressure.

Another important nutrient in watermelon is lycopene, an antioxidant that causes the beautiful red tint of watermelon slices. Watermelon is a much better source of this powerful antioxidant, although many associate lycopene with tomatoes.However Watermelon 1.5 cup Lycopene weighs 9 to 13 milligrams and contains more than 40% more lycopene than tomatoes contain.

Lycopene may help reduce the damage to free radicals that can lead to heart disease. Finnish researchers A study of more than 1,000 middle-aged men found that men with the highest levels of lycopene in the body had a 55% lower risk of stroke than men with the lowest levels of lycopene.

Related: The secret side effect of eating watermelon, science says

Red Delicious apples

You may be fed up with the saying, “One apple a day keeps the doctor away,” but the old saying is true.Apples are high in water-soluble fiber called pectin, which explains how easy and portable it is to keep your heart healthy. Carry GabrielMS, RDN..

“Pectin is known to block cholesterol absorption in the intestines and encourages the body to use it rather than store it,” Gabriel adds.

One study We found that for every 25 grams of white fruit such as apples and pears, the risk of stroke was reduced by 9%. 1 Medium apple It weighs 180 grams and contains 4 grams of fiber.

Kelsey Lorencz, RDN

Kelsey Lorencz is a registered dietitian, freelance writer, nutrition consultant, and sustainable food blogger. read more

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