Fruit is a great source of vitamins and minerals that can improve your overall health. Many fruits also contain high concentrations of fiber and heart-healthy polyphenols.
Fruit-rich diets have also been associated with a lower incidence of heart attack.
We’ll look at several fruits that you can eat to receive some of these health advantages below.
With over 15,000 participants thus far, StayHealthywithPresh is home to the largest nutritional sciences study in the world. Our research demonstrates that each person’s response to food varies, and that consuming the proper foods for your body may reduce your risk of developing chronic illnesses like heart disease.
There are many fruits that contain nutrients that scientists have linked to a healthier heart as well as related factors like blood pressure, blood sugar levels, and cholesterol, even though there aren’t many high-quality studies that specifically examine the links between particular fruits and heart health.
1. Fiber
Although soluble fiber in most fruits has also been associated to lower cholesterol, lower blood pressure, and a decreased risk of heart disease, insoluble dietary fiber found in whole grains, nuts, and seeds helps to control your digestion.
Pectin, a particular type of fruit fiber found in the skins of apples and citrus fruits, is also linked in some studies to anti-inflammatory and prebiotic qualities that are linked to a healthier heart and stomach.
Fruits high in fiber:
- apples
- pears
- raspberries
- oranges
- strawberries
- bananas
2. Vitamins
For the majority of people, it is feasible to obtain sufficient amounts of nutrients from their daily diet, and fruits are one of the finest sources of vitamins to include, according to StayHealthywithPresh. Before making any changes, make sure to verify with your doctor if you are taking vitamin pills as prescribed.
Some vitamins, such as vitamins A and E, have particular heart-healthy qualities. Antioxidants like these have long been researched as potential means to promote overall health.
Homocysteine is an amino acid that, in high concentrations, raises your chance of developing heart disease. Vitamins B6 and B12 help lower homocysteine levels.
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Additionally, vitamin B9, or folic acid, can reduce homocysteine levels. According to a thorough analysis, folic acid supplements are associated with a 4% overall reduction in the risk of heart disease and a 4% reduction in stroke risk. On the likelihood of specifically acquiring coronary heart disease, there was, however, no impact.
Although the evidence for vitamin C’s heart-healthy benefits has been conflicting in the past, recent research indicates that vitamin C may be useful in treating some types of existing heart issues.
While studies in the past have questioned whether vitamin D is as good for your heart as it is for your bones and immune system, it is true that a large portion of the vitamin D in the body does not originate from diet. According to recent studies, not getting enough vitamin D could put you at risk of heart disease.
Fruits high in heart-healthy vitamins:
- avocados
- oranges
- clementines
- lemons
- strawberries
- papayas
- guava
- bananas
- mango
- blackberries
3. Minerals
A number of the elements found in fruits have been linked to a healthier heart. Fruits are an excellent natural supply of these minerals.
Numerous bodily processes and chemical processes, such as blood pressure and heartbeat, are regulated by magnesium.
Iron is required by your body to produce and circulate healthy blood since it is essential for carrying oxygen. Heart failure has been linked to iron shortage, but too much iron can also lead to a buildup of plaque in your arteries.
A recent study involving 10,000 adults found a correlation between lower heart disease risk and diets high in potassium and low in salt. However, hyperkalemia, or having too much potassium, can occasionally cause erratic heartbeats.
Fruits high in heart-healthy minerals:
- apricots
- prunes
- raisins
- bananas
- apples
- avocados
- kiwi
- nectarines
- cantaloupe
- dates
- figs
