Fruits and vegetables are high in antioxidants, folate, fiber and potassium. These nutrients help prevent heart disease, according to the American Journal of Clinical Nutrition. Most fruits and vegetables are high in vital nutrients and fiber and low in calories to help keep you feeling full, which can help you avoid eating high-fat foods that aren't heart healthy. For optimal heart-health, choose fruits and vegetables that are fresh and avoid fruits and vegetables that are fried, canned with heavy syrup, frozen with sugar added or served in heavy cream sauce, MayoClinic.com. notes.
Avocados
Avocados can help lower your risk of heart disease, according to the American Heart Association. Avocados are high in monounsaturated fatty acids, often referred to as MUFAs. Foods that are high in MUFAs can help reduce blood cholesterol levels when eaten in moderation. Since avocados are high in good fats, they are also high in calories. Reap the benefits of this heart-healthy food source by keeping your serving size small, about 1/4 cup.
Papayas, Strawberries, Oranges, Broccoli, Bell Peppers
Foods high in vitamin C may help protect arteries against damage and slow down the process of atherosclerosis, or hardening of the arteries, the University of Maryland Medical Center states. Fruits and vegetables that are high in vitamin C include oranges, strawberries, broccoli, bell peppers and papaya. One papaya provides up to 95 mg of vitamin C, more than a typical orange.
Kale, Mustard Greens, Raspberries and Carrots
Kale, mustard greens, raspberries and carrots help boost phytonutrient intake, chemicals in plants which help decrease cardiovascular disease, according to a study supported by the Nutrilite Health Institute. Opt for eating heart-healthy fruits and vegetables once a day to improve cardiovascular health.
References
- The American Journal of Clinical Nutrition: Carotenoids and Cardiovascular Health
- MayoClinic.com: Heart Healthy Diet - Eight Steps to Preventing Heart Disease
- California Avocado Commission: Avocados and Your Heart
- University of Maryland Medical Center: Vitamin C
- National Center for Biotechnology Information: The Vitamins (A, B and C) of Papaya
- EurekAlert: New Research Suggest Choosing Different Fruits and Vegetables May Increase Phytonutrient Intake
