The vitamins, minerals and nutrients found in fruit may help improve the health of your heart. Vitamins A and C are antioxidants that may help prevent the oxidation of cells, especially those found in the artery walls of the heart. This may, in turn, help prevent the build up of arterial plaque, which can lead to high blood pressure and heart disease.
Vitamins A and C
The antioxidant vitamin C is found in most fruits and vegetables, with the highest levels found in citrus fruits like oranges, limes, lemons and grapefruit. Other fruits that are good sources of vitamin C include strawberries, cantaloupe, papaya, mango, watermelon, raspberries, blueberries, cranberries and pineapple. Good sources of antioxidant vitamin A include cantaloupe, apricots and pink grapefruit.
Folate
Folate may help decrease levels of homocysteine, a protein that may cause a plaque to build up within arteries and lead to heart disease and stroke. For most men and women, a daily folate intake of 400 mcg is recommended by the National Institutes of Health for maximum health benefits. Folate can be found in papaya, bananas, cantaloupe, oranges and orange juice.
Potassium
Potassium is both a mineral and an electrolyte, playing a key role in muscle contraction and heart rate. Inadequate levels of potassium may lead to high blood pressure and stroke. A daily intake of 2,000 mg is recommended for most adults, including pregnant women. Good sources of potassium include oranges and orange juice, bananas, cantaloupes, prunes and prune juice, peaches, honey dew melon and plantains.
Fiber
Fruit is high in fiber without extra fat and cholesterol, and thus supports the maintenance of a healthy body weight, an important step in the prevention of heart disease. To incorporate more fruit into your diet, try adding berries or sliced to breakfast cereal or yogurt. Bring oranges, apples or bananas along with you to school or work for a quick snack.
