Jakarta –
Consuming fruit is indeed healthy, but specifically there are fruits that are good for heart health. These are 5 fruits recommended by cardiologists.
Heart health needs to be maintained by consuming the right food. The American Heart Association recommends consuming 4 servings of fruit per day because it contains various vitamins, minerals and other nutrients that help prevent heart disease.
Cardiologists who study disorders of the heart and blood vessels also reveal that there is clear evidence of the benefits of consuming fruit for heart health. This was conveyed by Dr. Andrew Freeman of National Jewish Health to Today (7/6/2024).
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He said people who eat more fruit, vegetables or other plant foods have healthier cardiovascular conditions. This means they have a lower risk of heart attack and stroke.
Dr. Sean Heffron, a cardiologist at NYU Langone Health, added that all risk factors that cause atherosclerosis, the buildup of plaque that hardens and narrows the arteries, improve when a person’s diet is filled with fruits and vegetables.
Here are the 5 types of fruit that are healthiest for the heart according to cardiologists:
1. Berries
The berry group, such as blueberries, raspberries and strawberries, is known for its benefits in reducing the risk of type 2 diabetes, which is linked to heart disease, said Dr. Freeman. He also tries to eat berries almost every day.
Berries also contain heart-healthy antioxidants, but blueberries are the type of berry that has the most powerful cardiovascular protection benefits. Blueberries have compounds that prevent inflammation and plaque buildup in the arteries. Blueberries can also lower blood pressure.
2. Apple
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Apples are a source of fiber, vitamin C, and polyphenols that are linked to cholesterol-lowering benefits. Eating apples is associated with a reduced risk of heart disease.
Dr. Freeman revealed that apples also have advantages because they can be stored at room temperature and can be practically put in bags or lunch boxes. Apples are highly recommended as a healthy snack.
3. Watermelon
Watermelon is rich in potassium and magnesium which are a source of antioxidants such as lycopene, which is associated with a lower risk of stroke. Watermelon apparently contains more lycopene than tomatoes, around 40%.
Watermelon is also rich in water which is refreshing. In terms of diet, consumption also helps because watermelon is filling and low in calories.
4. Grapes
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Phytochemicals in grapes, such as resveratrol and anthocyanins protect the heart by reducing cholesterol and triglycerides. Grape consumption also fights inflammation.
Daily grape intake can significantly reduce systolic blood pressure, according to a study. Consuming green grapes and red grapes can be an option.
5. Avocado
Avocados can also be a mainstay for heart health. There is a lot of research linking avocados to heart health says nutritionist Natalie Rizzo.
Eating avocados twice a day as part of a diet low in saturated fat and cholesterol can help lower total and LDL cholesterol. A separate study found that higher avocado intake was associated with a lower risk of heart disease. The amount of consumption can only be 1/3 of fruit every day so as not to contribute large calories.
(adr/odi)
