We hear a lot about what to cut back on for a healthy heart. Less salt. Less saturated fat. Fewer processed foods. Fair enough. But what about what we should be adding?
Professor José Abellán-Alemán has some good news on that front. He is a cardiovascular risk specialist at the Catholic University of Murcia in Spain. And he says a colorful fruit bowl may be one of the simplest things you can do for your heart.
“Fruit is one of the simplest ways to add more heart health moments into your diet,” he told Mirror. “Aim for variety and eat the rainbow. Increasing the color in our diets can provide a simple way to improve our well-being, including our heart health.”
Here are the five fruits Professor Abellán-Alemán points to and why each one earns a spot in your bowl.
Red Grapes
Red and purple fruits get their deep color from compounds called anthocyanins. Professor Abellán-Alemán says a systematic review published in the American Journal of Clinical Nutrition found that people with the highest intakes of anthocyanins reduced their overall risk of cardiovascular disease by 26 percent.
He also notes that diets rich in polyphenols, a broader category of plant compounds found in colorful fruits, could reduce the risk of developing cardiovascular disease by as much as 46 percent, though he adds that more research is still needed.
Apples
That old saying about an apple a day? It turns out there is something to it. Apples contain soluble fiber, particularly a type called pectin, which Professor Abellán-Alemán says can help reduce the absorption of cholesterol in the gut. They also contain flavonoids, plant compounds associated with potential cardiovascular benefits.
Citrus Fruits
Oranges, lemons, grapefruits, limes… keep them coming. Research published in the journal Epidemiology found that eating citrus fruits every day was linked to a 43 to 49 percent potential reduced risk of cardiovascular disease compared to eating little or none.
Professor Abellán-Alemán explains that citrus fruits are rich in flavonoids, particularly hesperidin and naringin, which may help regulate blood pressure. The potassium in citrus also helps balance sodium levels in the body. His one practical tip: eat the whole fruit rather than just drinking the juice, so you get the fiber benefits too.
Cherries
Cherries are more than a summer treat. Like red grapes, they contain anthocyanins and flavonoids. Emerging studies suggest that eating cherries may help lower the risk of cardiovascular disease by helping to decrease blood pressure and improving what is called endothelial function.
Professor Abellán-Alemán explains it this way: “The endothelium is a thin layer of cells that lines the inside of arteries and veins. It helps blood vessels relax and widen to improve blood flow.” He notes that more research is still needed in this area.
Pomegranate
If you have never tried sprinkling pomegranate seeds on your oatmeal or a salad, this is your sign. They add a little crunch and a pop of color, and according to Professor Abellán-Alemán, they also bring plenty of polyphenols, particularly anthocyanins with antioxidant properties.
“They may help to neutralize unstable molecules called free radicals, which can damage cells and contribute to challenges to our heart health,” he says. As with cherries, he notes more research is needed.
The Bottom Line
Professor Abellán-Alemán wraps it up simply: “Although these are five of my favorite heart-friendly fruits, remember that all fruits contain various different nutrients and plant compounds, so be sure to consistently eat a variety. Plus, we all need at least five colorful fruits and vegetables in our diets daily.”
That is pretty manageable advice. A handful of grapes here, an apple there, some orange slices with lunch. Small additions. Real benefits. Your heart bowl is worth filling up.
