Best Fruits For Healthy Heart:You can improve your healthy heart and reduce your risk of heart disease by consuming an array of fruits on daily basis. Fruits are high in nutrients and low in calories. Fruits are a good source of vitamins and minerals. Fruits are rich in antioxidant, anti-inflammatory and anti-cancer compounds, which makes them super healthy for your heart. There are many active ingredients that make fruits as one of the best home remedies to keep your heart healthy.
Heart-Healthy Foods: Top 5 Summer Fruits You Must Add To Your Diet
Fruits of the summer: A balanced diet can improve heart health. Summer fruits are brimming with benefits for your general health. These fruits can help you maintain a healthy heart.
A wide variety of fruits that are packed with important nutrients are available during the summer. Fruits can help you lose weight, control your blood pressure, and enjoy a host of other health advantages. Fruits can improve your cardiovascular health. Many summer fruits are full of healthy nutrients that could help keep your heart in good shape. The majority of summertime fruits are rich in fiber and water, both of which are beneficial to heart health. Increase your fruit consumption this summer to benefit your heart and overall health. The fruits you should be aware of are listed below.
Summer Fruits To Boost Heart Health
1. Watermelon
Water makes up about 92 percent of watermelon. It has a lot of minerals in it, like potassium and lycopene, which are good for your heart health. Additionally, watermelon can aid in blood pressure management, which supports heart health. Watermelon supports heart health and can be consumed regularly.
2. Mango
Mango season is in the summer. One of the most popular summertime fruits is the mango. Mangoes, which include fiber, potassium, and a number of vitamins, can help you improve your heart health. For better heart health and better control of blood pressure, you should eat more potassium and less sodium.
3. Berries
Flavonoids found in berries have potent antioxidant effects. These may lessen the disease-related oxidative stress in the heart. Berries also contain a lot of fiber, which is good for the heart. Several berries can be consumed to support heart health.
4. Papaya
You can get many health advantages from papaya, including enhanced skin health. Fiber, vitamin C, and antioxidants are all present in papaya. Papaya can be consumed or used to make a smoothie. Papain, which is found in papaya and is healthy for your skin and heart because it lowers inflammation,
5. Peaches
Additionally, these fruits of the season might support heart health. It also has plenty of fiber, potassium, vitamin C, and antioxidants. Peaches can improve digestion, skin health, immunity, and blood sugar control in addition to heart health.
Only general information is provided by this content, including guidance. It is in no way a replacement for expert medical advice. For more information, always speak with a specialist or your own physician. The content below is not the responsibility of NDTV.
Foods That Can Save Your Heart
Fresh Herbs
Making the decision to add these to food in place of salt and fat is heart-healthy. They improve flavor without adding anything undesirable. Delicious methods to eat heartily include spices and other foods.
Black Beans
Black beans are mild, delicate, and full of minerals that are good for the heart. Blood pressure can be lowered with the use of magnesium, folate, and antioxidants. Their fiber aids in blood sugar and cholesterol regulation. To improve soups and salads, add beans.
Prep Tip: Rinse canned beans to remove extra salt.
Red Wine and Resveratrol
If you consume alcohol, even a little red wine can be good for your heart. Red wine contains two antioxidants, resveratrol and catechins, which may shield arterial walls. Additionally, alcohol can increase HDL, the good cholesterol.
Advice: Excessive alcohol damage weakens the heart. Never drink more than one drink per day for women or two drinks per day for men. It is best to first speak with your doctor. People who use aspirin and other drugs may experience issues after consuming alcohol.
Salmon: Super Food
It is a top food for heart health because it is omega-3-rich. Healthy fats called omega-3s may lower blood pressure and reduce the risk of heart rhythm problems. They might also reduce inflammation and triglycerides. Two meals of salmon or other oily fish are advised by the American Heart Association per week.
Cooking tip: Bake fish with herbs and vegetables in foil. Add extra cooked salmon to salads and fish tacos.
Tuna for Omega-3s
Tuna has omega-3 fatty acids and is frequently less expensive than salmon. Compared to other tuna varieties, albacore (white tuna) contains more omega-3 fatty acids. Consider grilling tuna steaks with lemon and dill. Add in mackerel, herring, lake trout, sardines, and anchovies as additional omega-3 sources.
Health Tip: Choose tuna packed in water, not oil, to keep it heart-healthy.
Olive Oil
This oil is a healthy fat made from smashed olives. It’s rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Try it on salads and cooked veggies, or with bread.
Taste tip: For the best flavor, look for cold-pressed and use it within 6 months.
Walnuts
A daily serving of a few walnuts may help decrease cholesterol. It might also guard against artery inflammation in your heart. Omega-3 fatty acids, monounsaturated fats, plant sterols, and fiber are all abundant in walnuts. When walnuts are used in place of unhealthy fats found in chips and cookies, benefits result.
Tip: Try walnut oil in salad dressings.
Almonds
With vegetables, fish, poultry, and desserts, slivered almonds pair well. They contain fiber, heart-healthy lipids, and plant sterols. The consumption of almonds may reduce “bad” LDL cholesterol. Every day, take a little handful.
Taste Tip: Toast them to boost their creamy, mild flavor.
Edamame
These might have been an appetizer at an Asian eatery. The Japanese word for soybeans is edamame. Cholesterol levels can be reduced with soy protein. 8 grams of heart-healthy fiber are also included in one cup of edamame. You would need to eat around four slices of whole wheat bread to get that much fiber.
Advice: Boil frozen edamame before serving it heated in the pod. A delicious snack can be made by removing the tasty beans from the challenging pod.
Tofu
If you eat tofu, you’ll get a fantastic source of vegetarian soy protein that’s rich in fiber, polyunsaturated fats, and heart-healthy minerals. It may pick on the flavor of the seasonings or sauces you use to prepare it.
Advice: Cut firm tofu into chunks, marinate them, and then grill or stir-fry them with as little oil as possible. Tofu is a low-fat source of protein that can be added to soups.
TOP 10 HEART-HEALTHY VEGETABLES AND FRUITS
Go Red For Women Day is observed by the American Heart Association on this first Friday in February. We’re happy that 75% of Green City Growers’ employees are women. We are aware that heart disease, the leading cause of death for women in America, cannot be eradicated with one day of red clothing.
Why do we think it’s necessary to go above and beyond and cultivate your own food rather than just adding it to your grocery list? I’m glad you inquired! If you grow your own fruits and vegetables, you will increase their nutrient density. This means that they will have more vitamins, minerals, antioxidants, and fiber per calorie. Although labor-intensive, gardening is a great form of exercise. Heart disease and vitamin D insufficiency are related, and gardening gets us outside and into the sun! Pomegranates might be the fruit with the most heart-health benefits, but we contend that growing your own kale has even more advantages because of this. Having trouble growing your own? Register for our 2-day workshop on urban farming!
The best fruits and vegetables for your heart that you may cultivate locally in New England have been compiled by us.
1. BROCCOLI, KALE, AND BRUSSELS SPROUTS
One cup of broccoli has a whopping amount of vitamins and minerals, 5 grams of fiber, and polyphenols (such as folate). In avoiding cancer and degenerative disorders, polyphenols are crucial. A true “superfood,” kale has more vitamin C per serving than an orange and is also high in fiber and vitamin A. Folic acid, fiber, and other elements, including calcium, vitamin K, vitamin A, and vitamin C are all abundant in Brussels sprouts. Along with cauliflower, cabbage, and bok choy, cruciferous vegetables include broccoli, kale, and Brussels sprouts.
2. SWISS CHARD
In terms of potassium and magnesium, Swiss chard is very rich. In just one cup, it provides 25% of the daily recommended potassium intake. Some dark leafy green vegetables that are good for your heart health are salad greens, Swiss chard, spinach, collard greens, turnip greens, and mustard greens.
3. BLUEBERRIES, BLACKBERRIES AND RASPBERRIES
Blueberries are full of antioxidants, which improve brain health and lower the risk of heart disease. Blackberries include a lot of fiber and the same polyphenol as green tea, which lowers your chance of developing heart disease and certain types of cancer. Raspberries have the highest fiber content of any berry, with 8 grams per cup, as well as a good amount of vitamin C and manganese.
4. TOMATOES
The antioxidant lycopene can be found in abundance in tomatoes. Tomatoes are also high in fiber and vitamin C.
5. APPLES
Quercetin, catechin, phloridzin, chlorogenic acid, and other strong antioxidants are among those found in apples, which also have a lot of fiber.
6. ASPARAGUS
Due to the presence of vitamin B6, which is found in asparagus, homocysteine, an amino acid linked to heart disease, is reduced.
7. BELL PEPPERS
Folate is another substance found in bell peppers that lowers homocysteine.
8. CARROTS
Carrots are full of carotenoids, which are powerful antioxidants that fight free radicals that cause heart disease.
9. GARLIC
Phytochemicals found in garlic raise immunity and shield the heart from illness.
10. ONIONS
Onions are a rich source of sulfur-containing phytochemicals. These phytochemicals lower cholesterol and guard against heart problems.
These Are The Best Foods For Your Heart, Experts Say
American Heart Month is in February. Eating a nutrient-dense diet is always a good idea, but this month, Fox News Digital is focusing on a few items that are especially beneficial for your cardiovascular health. Continue reading and stock up on these nutrient powerhouses right away.
Dark Leafy Greens
It’s time to eat lots of dark leafy greens like collards, spinach, and kale. Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC, who dedicated her profession to assisting people in using food as medicine after serving for over ten years on active duty in the Navy and losing her veteran brother to suicide, makes this suggestion.
According to Kujawski, who is quoting a 2018 scientific review article published in Nutrients, “Dark leafy greens are a powerhouse of beneficial nutrients, including fiber, minerals, and bioactive plant components known as phytochemicals.”
According to her, “These nutrients apparently protect against cardiovascular disease by many ways, including by modifying gene expression, regulating blood pressure, and reducing bodily inflammation.” Numerous studies have shown a link between eating dark leafy greens and a reduced risk of cardiovascular disease.
Olive Oil
Dietitian Erin Kenney, MS, RD, LDN, HCP, CPT, CEO of Nutrition Rewired, stresses the importance of including olive oil in your diet to maintain a healthy heart.
Consuming extra-virgin olive oil in particular is linked to lower mortality and cardiovascular disease risks in people who are already at high cardiovascular risk, according to her.
She adds that to obtain the greatest benefits from olive oil, avoid heating the oil and instead use it in a salad or add it to homemade hummus. “Olive oil is rich in healthful antioxidants, polyphenols, and vitamins, and is a wonderful source of heart-healthy monounsaturated fats,” she writes.
Avocados
Here’s one more reason to consume more guacamole, in case you needed one. According to Amy Adams, RDN, LDN, avocados are rich in monounsaturated fatty acids.
“Our body eliminates LDL (the “bad” cholesterol) more quickly when we consume monounsaturated fats. Because LDL carries cholesterol to the heart, having higher amounts of LDL can be harmful “She clarifies. According to a study published in the Journal of the American Heart Association, obese or overweight people who ate more avocados were able to dramatically lower their LDL cholesterol compared to obese or overweight people who had a low-fat or moderate-fat diet.
According to Penn State health researchers, Kenney agrees with Adams that including an avocado in your diet on a regular basis may help lower bad cholesterol and hence lower your risk of developing heart disease.
In addition to potassium and magnesium, which both support a healthy blood pressure, avocados also contain good monounsaturated fats, according to the expert.
Berries
According to Kujawski, who cites a 2010 study published in Nutrition Reviews, “Berries, such as blueberries, blackberries, and raspberries are high in fiber, antioxidants, and phytonutrients, all of which work to minimize oxidative stress and inflammation in the body.” “These procedures enhance vascular health, lower blood pressure, and prevent the generation of free radicals. Therefore, berries have been linked to a lower risk of cardiovascular disease, according to clinical trials.”
To boost heart health, Kristi Ruth, RD, LDN, of Carrotsandcookies.com emphasizes the need of consuming more fresh fruits and vegetables in general.
According to her, doing this will improve your consumption of fiber as well as different vitamins, minerals, antioxidants, and other nutrients.
She continues, “Yet, blueberries have been singled out as being a standout food when it comes to enhancing heart health,” noting that they are rich in antioxidants, including anthocyanin, a flavonoid, a class of phytonutrients or plant compounds that are fantastic for heart health.
Beans
According to Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC and a wealth of vitamins, minerals, and phytochemicals, beans are a fantastic source of fiber. (iStock)
Beans include fiber, as well as a number of vitamins, minerals, and phytochemicals, making them a heart-healthy diet. By reducing cholesterol, blood pressure, inflammation, and improving gut wellness, they reduce the risk of heart disease, claims Kujawski, citing studies from the peer-reviewed journal Nutrients. “Beans are high in soluble fiber, which acts as food to healthy gut bacteria to promote a healthy gut flora, which is a key component in overall heart health.”
Adams is firmly on Team Bean as well. “Plant sterols/stanols are present in beans. She says that plant sterols and stanols, which resemble cholesterol in structure, serve as active substances in human bodies. As a result, cholesterol and plant sterols compete for absorption in the small intestine. Overall, less cholesterol accumulates in our bloodstream as a result of this. According to one study, consuming 2-4 grams of plant sterols/stanols daily can lower cholesterol by 10%.
Salmon
Two to three portions of salmon or other high-fat fish should be consumed each week, according to Erin Kenney, CEO of Nutrition Rewired. (iStock)
Omega-3 fatty acids, which are present in salmon, have been found to considerably lower the incidence of sudden cardiac death brought on by arrhythmias and all-cause mortality in patients with documented coronary heart disease, according to Kenney. “These vital fats aid by lowering inflammatory responses within the body. Based on a meta analysis that discovered fish oil omega-3 supplements decreased risk for heart attack and death from coronary heart disease, if you don’t like salmon you might obtain the same advantages from a supplement.”
Aim for two to three servings of salmon or other high-fat fish (such as herring, anchovies, or mackerel) each week, according to Kenney.
Whole Grains
Consider foods like barley, oats, brown rice, millet, whole wheat bread, and pasta.
Whole grains have the opposite effect, according to Kristin Gillespie, MS, RD, LD, a consultant for Exercisewithstyle.com: “While refined carbs receive a bad rap for their detrimental effects on health and increased risk of heart disease, “These grains, which contain all of the grain’s constituents and are highly nutritious, are heart-healthy. The consumption of whole grains and heart health are linked, according to numerous research.”