You want to improve the health of your heart? Eat these four fruits

Aheart disease remains one of the leading causes of death worldwide. Thus, caring for cardiovascular health is essential for general well-being and longevity. 

Now, among the various life habits that contribute to heart health, food plays a fundamental role.

In view of this, cardiologist David Min revealed to EatingWell that fruit consumption “can reduce the risk of heart attack, stroke or death from high cholesterol-related diseases.”. 

4 fruits that improve the health of your heart

1. Apples

The saying was right: “one apple a day, you don’t even know what good it did you”. Studies suggest that consuming between 100 and 150 grams of apples daily – equivalent to one or two apples, can help reduce the risk of cardiovascular diseases, as well as contribute to the reduction of inflammation, cholesterol levels “bad” and triglycerides.

Apple consumption was also associated with improvements in blood pressure, “good” cholesterol and endothelial function, which plays an important role in the health of blood vessels. 

One of the reasons why apples have so much benefit is because of their fiber content. These help to retain cholesterol, preventing it from being absorbed into the intestine and dispersed throughout the body. 

2. Avocados

Being one of the most recommended for heart health, avocado is a fruit that, according to Min, deserves a prominent place in the diet. 

“Avocado is a great source of monounsaturated fatty acids, which are healthy fats for the heart, as they reduce LDL cholesterol (bad) and increase HDL cholesterol (good),” Min said. 

A recent study found that replacing only half a daily portion of food such as butter, margarine, eggs, cheese, yogurt and meat processed by avocado was associated with a 16% to 22% reduction in the risk of heart disease.

In addition to healthy fats, avocados also provide essential fibers, antioxidants and nutrients such as potassium and magnesium, which together contribute to cardiovascular health. 

3. Blueberries

According to cardiologist Audrey Damren, “red fruits are at the top of the list, especially blueberries, strawberries and cherries”. 

“ These fruits are rich in antioxidants and anthocyanins, which have been widely studied for their cardioprotective benefits ", highlights. 

Antioxidants such as anthocyanins help neutralize free radicals, which can lead to long-term heart disease. 

This is especially important in the case of blueberries: “The pigments that give blue color to blueberries are among the most potent anti-inflammatory compounds and antioxidants we know,” Min. “We should think of them as guardians of the blood vessels: they can help lower blood pressure, improve the flexibility of the arteries and increase HDL cholesterol, which helps protect the arteries.”. 

4. Oranges

Citrics such as oranges, given their high vitamin C content, benefit the health of the heart. 

“ Citric fruits also provide important compounds called flavanones, such as hesperidine and naringin, found in oranges, grapefruits and lemons. These compounds have been shown to help lower blood pressure, improve cholesterol levels, reduce inflammation and assist in healthy regulation of blood sugar, important factors in reducing cardiovascular risk.”.