Your heart health plays a crucial role in your overall wellbeing. One integral component of your cardiovascular health is your arterial health; keeping your arteries free of plaque buildup is an important part of this. Luckily, a diet rich in nutrient-packed foods like fruit can help keep your arteries clear and functioning well. According to cardiologist Dr. Bhaskar Semitha, certain fruits offer nutrients and antioxidants that can help. By incorporating these heart-healthy fruits into your daily diet, you can work to prevent inflammation, lower cholesterol, and promote overall cardiovascular health.
It’s important to remember that, in addition to a balanced diet, maintaining a healthy heart also requires lifestyle changes like regular exercise, stress management, and cutting out harmful habits like smoking. While diet plays a central role in your health, adding these fruits to the mix shouldn’t be your end-all, be-all when it comes to your heart-healthy efforts. That being said, below are seven fruits that Dr. Semitha recommends for supporting arterial health and reducing the risk of heart disease.
1. Blueberries
There are so many health benefits to tasty berries! Blueberries, in particular, are rich in antioxidants, specifically anthocyanins, which help protect the arteries from oxidative stress and inflammation. Dr. Semitha notes that "oxidative stress is one of the key contributors to arterial plaque buildup." Incorporating blueberries and other berries into your diet can help reduce this stress, ultimately promoting better heart health.
2. Oranges and other citrus fruits
Citrus fruits like oranges are packed with vitamin C, an important antioxidant that supports immune function and protects cells from damage. "Vitamin C plays a crucial role in preventing oxidative damage to arterial walls, which can lead to plaque formation," Dr. Semitha explains. Regular eating oranges, grapefruits, lemons, and limes can help keep your arteries as healthy as possible.
3. Pomegranates
Pomegranates are another fruit with impressive heart health benefits. That's because they contain punicalagins, a type of antioxidant that has been shown to improve blood flow and potentially reduce plaque buildup. "Pomegranates can help enhance blood flow by relaxing the arteries and reducing the risk of atherosclerosis," Dr. Semitha says. Noted!
4. Apples
Apples are one of the best foods to increase your fiber intake. This crunchy fruit is particularly high in soluble fiber, which can help lower cholesterol levels and improve arterial health. "The fiber in apples binds to cholesterol in the digestive system, preventing it from being absorbed into the bloodstream," Dr. Semitha explains. Lower cholesterol levels mean less risk of plaque buildup in your arteries. Perfect!
5. Avocados
Time to whip up some guac! Avocados are unique because they provide heart-healthy monounsaturated fats, which contribute to lowering levels of bad cholesterol. Although you may consider this green food a veggie, Dr. Semitha notes that "avocados are technically a fruit, and their combination of healthy fats and fiber makes them excellent for cardiovascular health." Good to know!
6. Bananas
Bananas are a well-known source of potassium, a crucial mineral that plays a key role in regulating blood pressure, among other functions. "High blood pressure is a major risk factor for arterial damage," Dr. Semitha reminds us. Luckily, regularly eating bananas can help keep your blood pressure in check, reducing the risk of strain on the arteries.
7. Dried Apricots
Dried apricots aren't just delicious. They're also a fantastic source of both potassium and fiber, making them a good option for supporting heart function. "These dried fruits offer a concentrated dose of potassium, which can help balance sodium levels in the body and lower blood pressure," Dr. Semitha explains. Enjoy them with some heart-healthy nuts for an ideal snack.
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