8 Fruits You Should Be Eating To Keep Your Heart Healthy

8 Fruits You Should Be Eating To Keep Your Heart Healthy

Fruits good for the heart

You know that eating healthy and exercising is important, but you may not realize just how much of an impact they can have on your heart health. 

Although many people focus on lowering their cholesterol to avoid heart attacks, other aspects of diet may be just as important. 

In fact, by incorporating the right foods into your diet, you can improve the health of your cardiovascular system and reduce your risk of heart attack or stroke. 

Here are eight fruits you should be eating to keep your heart healthy.

1) Avocado

Avocado with only 2 grams of carbs, avocado is a great food to enjoy while following a heart-healthy diet. 

Avocados are filled with nutrients, including vitamins A and C, as well as folate and potassium. 

They also contain monounsaturated fat which can help lower cholesterol levels and reduce your risk of cardiovascular disease (CVD). 

Research has shown that those who eat foods rich in monounsaturated fats are less likely to die from heart attacks than those who do not. 

A study published in Nutrition Journal found that when people consume more monounsaturated fats instead of saturated fat their risk of developing CVD goes down. 

The researchers recommended that people increase their intake of plant-based oils such as olive oil and avocados to meet these recommendations.

2) Dates

Dates are a great food to help protect your heart. 

Packed with potassium, an electrolyte that’s important for healthy blood pressure levels, dates can also reduce your risk of developing high blood pressure in general.

 
In addition, dates are high in fiber and low in saturated fat, which means they may lower cholesterol levels and protect against coronary artery disease. 

A study in The Journal of Nutrition found that people who consumed dried fruits—which include dates—were less likely to develop heart disease than those who didn’t eat them.

3) Berries

Berries, especially blackberries and raspberries, are incredibly rich in antioxidants.

 
As antioxidants promote heart health by fighting off free radicals in your bloodstream, berries help maintain a healthy heartbeat. 

Berries also contain high amounts of vitamin C and anthocyanins which help fight against heart disease. 

If you’re not a fan of berries, try mixing them into your favorite smoothie recipe for a delicious way to reap their benefits!

4) Kiwi

Red kiwi contains a substance called lutein, which has been proven to lower cholesterol and prevent blood clotting.

 
This particular fruit is also high in fiber, so it’s an excellent choice for individuals with high cholesterol or heart disease. 

Kiwi is rich in vitamin C, too, which can help protect against coronary artery disease as well as cancer. So load up on red kiwis—they may just be your new heart-healthy snack!

5) Tomatoes

Tomatoes are one of nature’s best sources of lycopene, an antioxidant that is linked to reducing heart disease.

 
Lycopene has been shown to have cardioprotective properties it prevents platelets from clumping together and forming blood clots, which can lead to a heart attack or stroke. 

Lycopene also fights inflammation in your arteries, improves their elasticity, and helps them expand normally when needed—all important steps in preventing atherosclerosis (hardening of your arteries). 

In addition, lycopene may improve arterial function by protecting LDL cholesterol from oxidation.

6) Lemons

Lemons are a great source of vitamin C and flavonoids, which can reduce your risk of heart disease. 

Limonin is an antioxidant that is thought to help inhibit cholesterol buildup. Citric acid also helps lower blood pressure. 

Lemons contain high amounts of potassium and magnesium, which can lower blood pressure even further by balancing electrolytes and preventing constriction in small blood vessels. 

The citric acid and vitamin C in lemons may also help to prevent or slow down atherosclerosis. 

Lemons have been shown to have antibacterial properties as well, so make sure you’re not only eating lemons but also taking care not to cut yourself when slicing them up!

7) Pomegranate

One of my favorite fruits, Pomegranate provide a ton of fiber and antioxidants.

 
They’re also pretty filling, so I tend to eat fewer calories overall when I eat Pomegranate versus most other fruit options. 

A single medium Pomegranate has about 95 calories and three grams of fiber. 

Pomegranate are high in Vitamin C and potassium, both heart-healthy nutrients that help prevent high blood pressure and high cholesterol, two things you want to avoid if you have heart disease or risk factors for it (like diabetes).

8) Apples

Apples are rich in quercetin, an antioxidant that helps prevent heart disease. 

They are also high in fiber and vitamin C, which helps to lower cholesterol levels. 

Apples have a low glycemic index, so they won’t negatively affect your blood sugar like other sweet fruits might. 

And apples may even be able to prevent diabetes thanks to their abundance of polyphenols, compounds that help keep blood sugar in check. 

A study published in Circulation suggests that people who eat apples at least three times per week may reduce their risk of type 2 diabetes by 20%.