The importance of maintaining a heart-healthy diet has become increasingly important, as heart disease is the leading cause of death for both men and women, reports the Centers for Disease Control and Prevention. Many foods have been approved as part of a diet good for your heart, including fruit. Fruit contains many nutrients, vitamins and minerals that can benefit and protect your heart.
Berries
Blueberries, blackberries, raspberries, strawberries and cranberries are among the top sources of antioxidants, states Mayo Clinic. Antioxidants have been shown to neutralize free radicals, toxic byproducts of natural cell metabolism. Free radicals can damage artery walls, leading to heart disease. Maintaining an antioxidant-rich diet with a variety of berries helps you fight free radicals and prevents you from damaging your heart.
Cantaloupe
Cantaloupe is a great fruit to eat for a diet for the heart. It contains important B vitamins, including folate, which helps lower heart disease risk by reducing levels of a compound in the blood called homocysteine, reports msnbc.com. This compound irritates blood vessel walls, increasing inflammation associated with the underlying cause of heart disease, adds msnbc.com. Like berries, cantaloupes also contain powerful antioxidants that can help protect your heart.
Oranges
Fiber found in oranges can help lower your risk of heart disease. Fiber is effective at protecting your heart because it lowers blood cholesterol levels, including LDL, your bad cholesterol, thus reducing your risk for heart disease, notes msnbc.com. You should aim for at least 25 g of fiber per day, with several sources being soluble fiber, adds the website. One small orange contains about 2 g of soluble fiber and 3 g of total fiber.
Avocados
Often mistaken for a vegetable, avocados are a unique fruit that can help reduce blood cholesterol levels and decrease risk for heart disease. They contain mono and polyunsaturated fats, healthy fats that can help protect your heart when consumed in moderation. Avocados also provide folate and fiber, nutrients that have a positive effect on your heart.
References
- Centers for Disease Control and Prevention: Heart Disease Facts
- MayoClinic.com: Food Sources the Best Choice for Antioxidants
- Harvard School of Public Health: Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12
- National Heart Lung and Blood Institute: Food Sources of soluble fiber
- Avocado.org: Avocados and Your Heart
- Msnbc.com; "Today" Health; 5 Heart-Healthy Nutrients for Women; February 6, 2009
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