In This ArticleView AllIn This Article1. Blackberries2. Blueberries3. Raspberries4. Papaya5. Red GrapesOther Tips to Support Your Heart Health
In This ArticleView All
View All
In This Article
Blackberries
Blueberries
Raspberries
Papaya
Red Grapes
Other Tips to Support Your Heart Health
It’s no secret that fruit is healthy and nutritious. But did you know that eating fruit can also boost your heart health and increase your lifespan? Much research, including a 2019 study published in the journalCurrent Medicinal Chemistry, has revealed that a diet rich in fruits, among other foods, has strong cardiovascular protective effects. Translation? Eating fruit is good for your ticker and helps prevent heart disease—the No. 1 killer globally, per theWorld Health Organization.
To find out which heart-healthy fruits you should include more of in your diet, we chatted withDana Ellis Hunnes, Ph.D., M.P.H., RD, a senior cardiac dietitian at the UCLA Medical Center and author ofRecipe for Survival,who shares five of her top picks. Keep reading to learn how these fruits can boost your heart health andhelp you live longer.
The 5 Best Vegetables to Help Improve Your Heart Health
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Blackberries are a delicious fruit packed with nutrients critical to heart health. One such nutrient is anthocyanins—a group of deep red, blue and purple plant pigments. Anthocyanins are rich in powerful antioxidants that support cardiovascular health. In addition, a 2021 study published inBiomoleculesfound anthocyanins to be an “inexpensive, accessible and effective approach” to help prevent atherosclerosis (arterial plaque buildup) and reduce the risk of cardiovascular aging and disease.
One cup of blackberries provides more than one-third of your Daily Value for vitamin C and 5% of your daily potassium intake, per theUSDA—two essential nutrients for cardiovascular health.
“Blackberries are high in fiber, antioxidants, polyphenols, flavonols and water, making them incredibly healthy for your heart and gastrointestinal tract due to their antioxidant and fiber content,” says Ellis Hunnes. “Plus, they’re low in calories, filling and anti-inflammatory.”
These tiny but mighty berries arejam-packed with nutrition, including heart-healthy properties. Daily blueberry consumption has been associated with improved cellular function of blood vessels to help control blood pressure and prevent blood clotting, per a 2019 review published inThe Journals of Gerontology.
“Like blackberries, blueberries are rich in polyphenols, flavanols and phytonutrients (plant nutrients) that are anti-inflammatory and beneficial for heart health and the GI tract,” says Ellis Hunnes.
These beloved berries are fun to snack on (you may as well consider them nature’s candy) and fantastic for cardiovascular well-being. For example, eating berries (like raspberries) has been associated withseveral cardiometabolic benefits, including reduced LDL cholesterol, improved blood pressure, healthy weight management and lower inflammation.
One cup of raspberries provides 8 grams of fiber, per theUSDA. As detailed above, fiber is a vital nutrient for your cardiovascular health and function.
Papaya (affectionately called pawpaw)contains many heart-friendly nutrientslike potassium and the antioxidant vitamins A and C. According to theUSDA, 1 cup of papaya chunks provides nearly 100% of your DV for vitamin C and 8% of your DV for vitamin A.
Deficiencies in vitamins A and C have been associated with cardiovascular abnormalities where supplementation with these vitamins has been claimed to reduce the cardiovascular risk for heart disease, high blood pressure, atherosclerosis, heart attack and heart failure, per a review published inFrontiers in Physiologyin 2021.
“Papaya is high in potassium, which can be good for blood pressure,” says Ellis Hunnes. “Also, papaya contains digestive enzymes that can aid digestion and keep the GI tract healthy, which lowers inflammation and keeps you healthy.”
“High in antioxidants, polyphenols, flavanols, fiber and resveratrol, red grapes can help lower inflammation. They’re also full of water, which helps with satiety,” says Ellis Hunnes.
The Bottom Line
Pairing a well-balanced, nutritious diet rich in fruits and vegetables with other healthy lifestyle habits (e.g., regular exercise, quality sleep and not smoking) is your best bet for improving cardiovascular health and adding years to your life. Include more of these heart-healthy fruits in your diet for excellent heart health.
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