A healthy heart is vital to a long and happy life. But how can you ensure that your heart remains in good shape? The answer may surprise you: by eating more fruits and nuts! In fact, most fruits are known to be rich in antioxidants and phytochemicals, which help lower the risk of heart disease and certain types of cancer. Best of all, most fruits and nuts also taste great when eaten raw or incorporated into recipes like smoothies or pies! Try adding these five fruits and nuts to your daily diet today to promote heart health!
1. Berries
Berries are one of the best fruits you can eat for your heart. They contain antioxidants, which help protect your cells from damage. In addition, the anti-inflammatory properties can help reduce your risk of heart disease. And they're a good source of fibre, which can help lower your cholesterol levels. So make sure to include berries in your diet if you want a healthy heart. The top four varieties are blueberries, strawberries, raspberries and blackberries. Raspberries and blackberries have more fibre than any other berry; each offers about 8 grams per cup. In addition, blackberries offer 2 grams of protein per cup and anthocyanins, which provide antioxidant protection and may improve cardiovascular health by reducing inflammation.
Blackberries rank number one among all the fruit when it comes to fighting inflammation, followed by raspberries, blueberries and strawberries. Blueberry ranks first when it comes to improving blood vessel function, followed by strawberries, blackberry and raspberry.
2. Tomatoes
Tomatoes are not only delicious, but they have nutrients that are great for your heart. Lycopene, an antioxidant found in tomatoes, has been shown to help lower cholesterol and keep arteries healthy. In addition, tomatoes help regulate blood pressure because of their potassium component. So eat up! Add sliced tomatoes to sandwiches or salads, toss them into pasta sauce or stewed dishes, or serve them as a side dish. You'll give your heart the nutrients it needs.
3. Nuts
Nuts are one of the best foods you can eat for your heart. They have nutrients like fibre, protein, and healthy fats. In addition, they are a great source of magnesium, essential for keeping your heart healthy. If you enjoy snacking on nuts, stock up on almonds, walnuts, cashews, peanuts, pistachios and pecans. Almonds help lower LDL cholesterol levels, the type that can lead to plaque buildup in your arteries. Walnuts protect against irregular heartbeat (arrhythmia) by lowering blood pressure and reducing inflammation. Cashews contain resveratrol, an antioxidant found in red wine that minimises the risk of heart disease in lab animals fed high-fat diets.
Mixed nuts also provide a variety of antioxidants, including vitamins E and C that protect cells from free radical damage.
4. Avocados
Avocados are a superfood packed with nutrients that are essential for good health. For example, they are an excellent source of monounsaturated fats, which can help lower bad cholesterol levels and improve heart health.
Avocados contain other vital nutrients such as potassium, and fibre, vitamins C, E, and B6. These nutrients work effectively to keep your heart healthy and functioning correctly.
5. Mangos
Mango is a delicious fruit that is also good for your heart. This tropical fruit is rich in antioxidants, which help protect your cells from damage. Mangoes are also a good source of fiber, which can help lower cholesterol and keep your heart healthy. Mangoes are best eaten raw or as a dried fruit because they contain an enzyme called actinidin which helps break down protein.
