Fruits: Good for Heart


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  • Written by:

    Pratibha bissht

    pratibhabissht@mtkenyatimes.co.ke

    Nearly one-third of all deaths worldwide reason is Heart disease. Diet plays a most important role in the heart health and it can impact your risk of heart disease.

    Each of the following fruits is loaded with nutrients that can lower cholesterol and blood pressure and all of which are risk factors for heart disease. Always try to choose fresh and whole fruit. If you want to control blood sugars or triglycerides then you should eat fruits instead of drinking fruit juice.

    Apples: Apple is one of the most cultivated and consumed fruits in the world. An apple a day keeps the doctor away” is an old proverb. According to so many research apples are one of the healthiest foods for you to include in your daily diet. Apples are also known as “nutritional power houses”.

    Benefits: vitamin c, dietary fiber, calcium, potassium, phosphorus, riboflavin, thiamin and vitamin B – 6. Apples are extremely rich in important antioxidants, Flavonoids and dietary fiber. Flavonoids are very good for heart health by reducing platelet adhesion in arteries, lowering cholesterol, and relaxing and dilating arteries.

    Apricots: Apricots are good for Heart and this fruit is high on fiber content so it helps to reduce the bad cholesterol content in the body and that means your heart is protected. And at the same time it also increases the good cholesterol. The potassium content in the apricot balances the electrolyte levels in our body so it helps to keep our heart muscles in order. You can also buy dried apricots which is available globally.

    Benefits: Fiber, phytonutrients, Vitamins A, C, E and K.

    Bananas: Bananas are a good dietary source of potassium and magnesium. Potassium and magnesium help to keep your blood pressure low. These two nutrients are essential for heart health. Potassium is essential for heart health especially blood pressure control. Bananas are a great dietary source of potassium. Potassium – rich diet can help lower blood pressure. Bananas contain a decent amount of magnesium which is also important for heart health.

    Benefits: Vitamins B6 and C, fiber, magnesium, potassium.

    Berries: Blueberry, blackberry, boysenberry, raspberry Strawberry. According to research eating berries can reduce several risk factors for heart disease. Berries are also rich in antioxidants like anthocyanins which protect against the oxidative stress and inflammation that contribute to the development of heart disease. Strawberries, blueberries, black berries and raspberries play an important role in heart health.

    Benefits: Vitamin C, folate, fiber, manganese, potassium.

    Avocados: Avocados are an excellent source of mono unsaturated fats, potassium and which is good for heart because it reduces levels of cholesterol, blood pressure, and risk of metabolic syndrome and a lower risk of heart disease.

    Benefits:Avocados are also rich in potassium, a nutrient that’s essential to heart health.

    Tomatoes: Tomatoes are rich in lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidant property of tomatoes helps in neutralize harmful free radicals, preventing oxidative damage and inflammation both of which are not good for heart. Low blood levels of lycopene are linked to an increased risk of heart attack and stroke. According to research high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke and able to increase good HDL cholesterol.  Even in winter months sun-dried varieties of Tomatoes also provide lycopene, vitamin C and alpha and beta – carotene.

    Papaya: Papaya is a great source of vitamin A, B, C, and K, fiber and potassium which are good for heart. Including more papaya in your diet can help keep your heart safe. According to studies because of the high fiber content the consumption of raw papaya could help you to maintain blood sugar level and cholesterol. papaya is also known as an excellent immunity booster.

    Benefits: Papaya is rich in anti-oxidants and phyto – nutrients, Vitamins A, C, and E, folate, calcium, magnesium, and potassium.

    Oranges: Orange is Rich in dietary fiber, potassium and electrolyte mineral. The fruit is low in calories and contains no saturated fats or cholesterol. An orange has over 170 different phyto chemicals and more than 60 types of antioxidants. Potassium and electrolyte mineral responsible for helping the heart functions normally. According to studies higher intake of citrus fruits like oranges and lemons can help keep you healthy as well as prevent harmful effects of obesity – related heart disease, liver disease and diabetes. According to study citrus fruits are also beneficial for those people who are not obese but they have diets rich in fats. Oranges are very good source of B-complex vitamins such as thiamin, pyridoxine, and folates.

    Benefits: Vitamins A, B6, and C, folate, potassium, fiber.

    Grapefruit: Calcium with potassium and magnesium helps lower blood pressure. Grapefruit improves heart health by reducing risk factors for heart disease such as high blood pressure and cholesterol. Fiber and antioxidant – rich fruits like grapefruit help protect against heart disease and stroke.

    Benefits: Vitamin C, potassium, calcium, flavonoids, antioxidants and fiber.

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