I’m a cardiologist — this is the best fruit to eat for a healthy heart (2024)
They like these fruits berry much.
Fruits — and vegetables! — are rich in vitamins and antioxidants that can reduce the risk of stroke and heart disease, the leading cause of death in the US. The American Heart Association recommends consuming 4½ cups of fruit every day.
Fruits “provide cardiovascular benefits such as a reduction in high blood pressure and reduction in atherosclerosis, or hardening of the arteries,” Dr. Deepak Vivek, a cardiologist at Orlando Health in Florida, told Parade last week.
Since fruits have different nutritional values and health benefits, Vivek and other cardiologists are revealing their favorites to eat to boost heart health.
Vivek said he apple-solutely adores apples because they are a good source of antioxidants, fiber, vitamin C, and potassium — and they are also low-glycemic, so they help lower the risk of Type 2 diabetes.
He added that he slices an apple for salads or eats it whole as a snack, especially before playing pickleball.
“I find it helps give me the necessary energy to play and also prevents muscle cramping,” Vivek explained.
Dr. Sushant Khaire, a cardiologist at Methodist Le Bonheur Healthcare in Memphis, Tennessee, told Parade that he goes bananas for bananas because they are rich in dietary fiber, vitamin C, vitamin B6, potassium, magnesium, and antioxidants.
“Dietary fiber helps digestion, vitamin C boosts the immune system and vitamin B6 is important for the development of the brain and nerves,” Khaire noted.
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Dr. Jennifer Mieres, professor of cardiology at the Zucker School of Medicine at Hofstra Northwell in Hempstead, told Today.com last year that she always eats fruit — such as an apple, a pear, or cherries, “something with fiber” — as a mid-afternoon snack because it’s filling and helps protect against heart disease.
Fiber has been shown to lower blood pressure and cholesterol levels, two major risk markers forheart disease.
Dr. Satjit Bhusri, a cardiologist at Upper East Side Cardiology in Manhattan, has shared that unsalted nuts and dried fruit are his favorite snacks.
“Fruits like blueberries, raspberries, acai berries and goji berries have the highest levels of antioxidants, which are great for protecting your heart,” he said.
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Berries are also the fruit that Dr. Joy Gelbman, a cardiologist at Weill Cornell Medicine, eats most often.
She praised their antioxidant properties and fiber content to Parade.
According to the National Heart, Lung, and Blood Institute , the following foods are the best for your heart: Vegetables: such as leafy greens, broccoli, and carrots. Fruits: such as apples, bananas, and oranges. Whole grains: such as plain oatmeal, brown rice, and whole-grain bread or tortillas.
A study published online July 6, 2023, by the European Heart Journal suggests that eating enough of six types of food common in these diets is associated with a lower risk of cardiovascular disease. The six food categories are fruits, vegetables, legumes, nuts, fish, and dairy products.
Blueberries take the title of healthiest fruit. Blueberries' stunning hue comes from their anthocyanins — an antioxidant believed to be responsible for their numerous health benefits. Long-term studies suggest that including blueberries in your regular lineup may lower the risk of heart disease and type 2 diabetes.
Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.
How can someone strengthen their heart muscle? “A good diet, exercise and controlling your blood pressure and cholesterol all help promote a strong heart and prevent heart disease. For people who already have a weak heart, low sodium intake, proper exercise and compliance with medications can all prevent more problems.
Over time, high amounts of salt, sugar, saturated fat, and refined carbs raise your risk for a heart attack or stroke. If you're worried about your heart, you'll want to keep these out of regular rotation. But rather than fixate on any one bad food, it's wise to focus on your overall diet.
The American Heart Association and the American College of Sports Medicine both recommend combining aerobic exercise (jogging, swimming, biking) with resistance training (moderate weightlifting). Together, these two categories of exercise produce the greatest benefit for preventing and managing heart disease.
“Smoking is one of the most harmful things people can do to themselves,” Dr. Maniar says. Blood flow drops, slashing oxygen that fuels the heart, which compensates by spiking blood pressure, heart rate and rhythm, and can lead to hardened and narrowed arteries and blood clots causing cardiovascular disease.
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.
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