This story has been updated since it was originally posted to include more expert insight.
Keeping your heart healthy and your brain sharp should always be a priority, but it becomes especially important as we age and our risk of cardiovascular issues and cognitive diseases increases. And while there are many factors to consider in order to keep your heart and brain in good shape, one of the best places to start is with your diet. In addition to cutting out processed foods, there are several antioxidant-rich foods you can add to your meals to reduce inflammation and keep your mind and body protected.
As it turns out, berries are some of the best superfoods out there. They’re packed with incredible benefits, and there are a few in particular that health experts say you can eat daily for optimal health.
To learn more about the benefits of berries and discover some of the best options out there, we spoke to nutrition expert Robert Iafelice, MS, RDN and nutritionist Susan Schachter, MSRDN. They told us that adding blueberries and strawberries to your diet is a fantastic way to support heart and brain health over 40. Find all of his insight about these juicy, tasty berries below!
1. Blueberries
When it comes to the healthiest berries out there—especially in terms of heart and brain health—Iafelice tells us that "blueberries top the list." This is largely thanks to their antioxidant properties (which also make these berries great for your skin, by the way).
"Blueberries are rich in antioxidant compounds known as polyphenols, particularly blue/red/purple anthocyanins and anthocyanidins," he explains, noting that these polyphenols can prevent black buildup in your arteries in order to keep your heart healthy. Additionally, they can lower your risk of heart disease by lowering your triglyceride levels.
Schachter agrees: "Blueberries have anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease and diabetes," she tells us.
Iafelice also says that "blueberries can slow cognitive decline by increasing blood flow and processing speed (the time needed to complete a mental task) in the brain, thus alleviating brain fog." Even beyond that, these tasty berries can also protect against the formation of amyloid plaques, which frequently contribute to Alzheimer's disease. Incredible!
2. Strawberries
If strawberries are more your thing, we've got good news for you, too. Like their blue friends, strawberries are antioxidant-rich. "Strawberries are packed with vitamins, minerals, and antioxidants," Schachter says. "They are a great source of vitamin C, which supports immune function and collagen production. Strawberries also contain flavonoids that may improve cognitive function and reduce the risk of age-related cognitive decline."
Iafelice says they're a particularly good source of a potent flavonoid called fisetin. "Because of its antioxidant and anti-inflammatory properties, fisetin has been shown to prevent the development of neurological disorders such as Alzheimer's and Parkinson's diseases," he says. "Fisetin protects brain cells from damage and improves long-term memory."
But it isn't just your brain that benefits from this flavonoid. "In animal studies, fisetin has been shown to protect against heart damage following a heart attack," he goes on, adding that this compound works to destroy aging cells called senescent cells, which can lead to inflammation in your heart and brain.
All in all, adding some strawberries to your meals can be a great way to support better heart and brain health.
The bottom line
Ultimately, both your brain health and heart health are determined by a number of factors. In order to stay as healthy as possible as you age, it's important to incorporate a number of healthy habits into your daily routine. However, your diet can play a major role in your overall wellbeing, and berries like blueberries and strawberries are excellent choices for promoting heart and brain health thanks to their high nutrient content and antioxidant properties. Plus, they're delicious!
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