Heart Smart Picks: Cardiologists Reveal Top 5 Fruits for a Healthy Beat

As the old saying goes, “An apple a day keeps the doctor away.” But did you know that other fruits can be just as mighty when it comes to heart health? The American Heart Association encourages four servings of fruit per day, as fruits are packed with vitamins, minerals, and other nutrients that could help prevent heart disease.

Evidence Supports Fruit Consumption for Heart Health

Cardiologists highlight that higher fruit and vegetable consumption links to improved cardiovascular outcomes. As Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, shared with TODAY.com, “We know that people who consume more fruits and vegetables…have much better cardiovascular outcomes.”

Eating more fruits and vegetables also improves major risk factors for atherosclerosis or the plaque build-up that hardens and narrows arteries. Dr. Sean Heffron, a cardiologist at NYU Langone Health’s Center for the Prevention of Cardiovascular Disease, notes that a diet rich in fruits and vegetables benefits not just blood pressure, but also weight maintenance and cholesterol control.

Nutritional Values in Fruits

Fruits are filled with fiber, potassium, folate, and vitamin C. They help bind cholesterol in the gut and prevent it from returning to circulation, leading to lower overall and LDL cholesterol levels. Potassium-rich foods help manage high blood pressure, while folate reduces stroke risk. Not to mention, the vibrant colors of fruits signify that they’re loaded with antioxidants like vitamin C.

Dr. Andrew Freeman recommends consuming the brightest fruits available. Plus, fruits are also packed with phytochemicals which help protect the plant and are beneficial for humans.

Cardiologist’s Favorite Heart-Healthy Fruits

While all fruits are beneficial, it’s generally recommended to consume fruits you enjoy and those that are in-season. However, some fruits have earned themselves a spot in cardiologists’ hearts.

Dr. Marc Eisenberg, a clinical cardiologist and associate professor of medicine at Columbia University Medical Center, prefers fruits harvested in the North like pears, apples, and berries.

Here are their heart-healthy favorites:

1. Berries

Blueberries, raspberries, and strawberries are associated with a reduced risk for Type 2 diabetes, thereby reducing the risk of heart disease. Berries, particularly blueberries, possess “potent cardiovascular protective action” and can lower blood pressure.

2. Apples

Apples are a significant source of fiber, vitamin C, and polyphenols, which lower cholesterol levels. Plus, they’re convenient and portable, perfect for snack time.

3. Watermelons

Watermelons are rich in potassium, magnesium, and antioxidants like lycopene, which reduce stroke risk. Dr. Heffron recommends watermelon as a summer fruit because “it’s delicious and quite filling.”

4. Grapes

Grapes contain phytochemicals like resveratrol and anthocyanin, which protect the heart by reducing cholesterol and inflammation. Daily grape intake can significantly reduce systolic blood pressure.

5. Avocadoes and Olives

The heart-healthy oils found in avocados and olives make them an excellent choice for boosting heart health. Registered dietitian Natalie Rizzo points out that avocados have a wealth of research supporting their heart benefits.

These chosen fruits are not just cardiologist-approved but also delicious, colorful, and versatile, making them the stars of any heart-healthy diet. They’re powerhouses of nutrients and come with profound benefits for our cardiovascular health. So, follow your heart and add more of these fruits to your daily meals!

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