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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