Fruits are nutritious and delicious. They are also low in calories and contain plenty of vitamins and minerals, which is why they are essential for a healthy diet.
Fruit is especially good for your heart because it’s full of antioxidants that help prevent damage to the arteries, promote healthy cholesterol levels, and reduce the risk of stroke and heart attacks.
Research shows that people who eat plenty of fruits have a lower risk of developing heart disease than people who don’t eat them frequently. Here’s how to include them in your diet:
Berries. Strawberries, blueberries, raspberries, blackberries — all berries are rich in anthocyanins, a type of antioxidant found in plants that can lower your blood pressure by relaxing blood vessels and preventing blood clots from forming. Berries also contain resveratrol, which has been shown to improve heart health by lowering total cholesterol levels and protecting against coronary artery disease.
Cherries. Cherries contain anthocyanins too — plus other types of antioxidants called tannins that act like aspirin by preventing platelets from sticking together so they can’t form clots in your arteries. You’ll find cherries in preserves or juices or as dried fruit (known as dried cherries).
Fruits and vegetables are good for the heart. They contain antioxidants and other nutrients that help protect your heart.
Foods to avoid with heart disease:
Avoid fats and cholesterol. Limit your intake of saturated fat (found in fatty meats, butter, cheese, and whole milk) and trans fat (found in many processed foods). Avoid all food sources of cholesterol unless prescribed by your doctor.
Reduce sodium intake. Limit salt to less than 1,500 mg per day.
Limit alcohol intake. Limit alcoholic beverages to one drink per day for men and two drinks per day for women who do not have any history of alcohol abuse or dependence.
Fruits and vegetables are good for your heart. They contain fiber, potassium and other nutrients that can help protect against heart disease.
Foods to avoid with heart disease include saturated fats, trans fats and sugar. These foods increase your risk for heart disease. You should also limit foods that are high in sodium (salt). Sodium can raise blood pressure and cause fluid retention, which can increase the risk of heart disease or stroke.
There aren’t any specific diets proven to reverse heart disease. But some research suggests that a Mediterranean-style eating plan may help lower blood pressure and improve cholesterol levels in people who have been diagnosed with coronary artery disease (CAD). The Mediterranean diet is high in fruits, vegetables, whole grains and olive oil; moderate in fish; low in red meat; low-fat dairy products; eggs; poultry; legumes such as peas, beans and lentils; nonrefined carbohydrates such as pasta, breads and rice; moderate amounts of alcohol; and very little red meat or processed meats like bacon or hot dogs.
Fruits and vegetables are some of the best things you can eat to keep your heart healthy. They’re packed with nutrients that help prevent cardiovascular disease, one of the leading causes of death in America.
The American Heart Association recommends eating at least 2 ½ cups of fruit and 2 ½ cups of vegetables every day — and more if you are trying to lose weight or get more fiber in your diet.
Here are some of the best fruits for your heart:
Apples. Apples contain a flavonoid called quercetin, which has been found to reduce inflammation in arteries that can lead to plaque buildup. Apples also have antioxidants that help lower cholesterol levels and reduce blood pressure. One apple a day might just keep the doctor away!
Blueberries. Blueberries contain an antioxidant called anthocyanin, which fights oxidation in your blood vessels — which is linked to atherosclerosis, or hardening of the arteries. They also contain vitamin C, which helps strengthen capillaries and prevents blood clots from forming inside them. Blueberries are also high in fiber — another bonus when it comes to preventing heart disease!
Raspberries. Raspberries are another great source of antioxidants that fight free radicals in your body and help prevent cell damage caused
A heart-healthy diet is low in saturated fat, trans fat and cholesterol. It’s also full of fruits, vegetables and whole grains. These foods are high in fiber and vitamins. They contain antioxidants that can help reduce your risk of heart disease.
If you have heart disease, you might need to limit or avoid some foods. For example, if you have high cholesterol or diabetes, your doctor may suggest eating less meat and dairy products. This is because they contain saturated fat and cholesterol — two things that can raise your blood pressure and make it difficult for your heart to pump blood through your body.
If you’re following a vegetarian diet for any reason, be sure to talk with your doctor about getting enough protein in your diet. Vegetarians who don’t eat eggs or dairy products need to make sure they’re eating enough of these foods:
To maintain a healthy heart, you need to eat a variety of foods from all the food groups. The USDA’s MyPlate offers a visual representation of how to make sure you’re eating enough of the foods that are good for your heart.
The plate is divided into four sections: fruits and vegetables, grains, protein-rich foods and dairy products. The grain group includes things like whole-grain breads, oatmeal and brown rice. It also includes pasta, rice, tortillas and breakfast cereals made with whole grains. Protein-rich foods include meats, poultry, fish and eggs along with legumes such as beans or lentils. Dairy includes milk, yogurt and cheese.
Fruits and vegetables are important in any healthy eating plan because they provide vitamins and minerals that support normal body functions and help protect against chronic diseases such as heart disease, stroke and cancer. Eating at least four servings of fruit each day will help keep your heart healthy. Vegetables contain fiber — both soluble fiber in their cell walls and insoluble fiber in their stalks — which helps lower blood cholesterol levels by slowing the absorption of fat from food into the bloodstream. Consuming at least three servings of vegetables per day will also ensure enough dietary potassium that can reduce blood pressure levels by promoting