Nutritionists recommend 5 types of fruits that are good for the heart. Thai people can easily buy and eat them. “Papaya-grapes” are on the list.
Fruits are known to be a healthy and nutrient-dense food. But many people may not realize that consuming more fruit can help improve heart health and extend lifespan. Several studies, including one published in the journal Contemporary Medicinal Chemistry in 2019. Found that a diet rich in fruit can help protect the cardiovascular system.
Simply put, eating fruits is good for your heart and reduces your risk of heart disease. Which the World Health Organization confirms is still the number 1 cause of death worldwide.
In this regard, the EatingWell website has published information from Dana Ellis Hannes. A senior cardiologist at the University of California, Los Angeles (UCLA) Medical Center, who recommends 5 heart-healthy fruits that are specifically beneficial for heart health.
5 Fruits That Are Good For Your Heart
1. Blackberry
Blackberries are a delicious fruit that are packed with nutrients important for heart health. Especially anthocyanins, a powerful antioxidant that promotes cardiovascular health.
A 2021 study published in the journal Biomolecules found that anthocyanins can effectively prevent atherosclerosis caused by fat, reduce the risk of heart disease, and slow down the deterioration of the cardiovascular system.
2. Blueberry
This small but mighty fruit is packed with heart-healthy nutrients. Regular consumption of blueberries can help improve blood vessel cell function, control blood pressure, and reduce the risk of blood clots (according to a 2019 study in The Journals of Gerontology).
Blueberries also contain soluble fiber, which can help lower blood cholesterol levels and stimulate the excretion of bile from the intestines (according to a 2021 study in the journal Nutrition), making them important for heart and digestive health.
Expert view: Like blackberries, blueberries are rich in flavonoids, polyphenols and other phytochemicals that have anti-inflammatory properties that can help promote heart and digestive health.
3. Raspberry
Raspberries are an appealing snack and have been called “nature’s sweet treat” with significant heart health benefits. Eating raspberries has been associated with several heart health benefits, such as lowering LDL cholesterol (bad cholesterol) levels, improving blood pressure, managing weight, and reducing inflammation.
Expert view: Raspberries have similar properties to blackberries, but the types and levels of phytochemicals found in raspberries vary, as can be seen from the ทางเข้า ufabet color of the fruit. Raspberries are good for both the heart and digestive system, as they have anti-inflammatory properties, are high in fiber, and are low in calories.
4. Papaya
Papaya is a fruit rich in potassium, vitamins A and C, which are heart-healthy. A cup of chopped papaya can provide almost 100% of your daily vitamin C needs and 8% of vitamin A, according to the USDA.
Vitamins A and C deficiencies are associated with cardiovascular problems. Supplementing with these vitamins can help reduce the risk of heart disease, high blood pressure, arteriosclerosis, and heart failure (according to a 2021 study in Frontiers in Physiology).
Experts’ view: Papaya is rich in potassium, which helps lower blood pressure. It also contains digestive enzymes that aid in digestion and promotes gut health. It also helps reduce inflammation.
5. Red grapes
Red grapes are rich in polyphenols, which makes them an excellent fruit for protecting heart health. The polyphenols in grapes are beneficial in treating cardiovascular disease and diabetes by reducing oxidative stress, blood pressure, and inflammation (according to a 2021 study in Molecular Biology).
Expert view: Red grapes are loaded with antioxidants, polyphenols, flavonoids, dietary fiber, and resveratrol, which help reduce inflammation. They’re also high in water, which helps you feel full and is helpful for weight management.