Sufficient daily consumption of fruits and vegetables can support immune function, promote heart health and prevent disease. Nutrition experts point out that variety is as important as quantity.
A study published in the journal Circulation of the American Heart Association indicates that consuming two servings of fruit and three servings of vegetables daily would be the optimal combination to promote heart health and promote a longer life.
“A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, reduce the risk of eye and digestive problems and have a positive effect on blood sugar”, publishes the Harvard Nutrition Source.
Best Fruits for Blood Pressure and Heart Health
1. Bananas
Bananas are an excellent choice for fruit for those with hypertension as they are a source of potassium, a nutrient that reduces the effects of sodium.
“Foods rich in potassium are important to control blood pressure… The more potassium you eat, the more sodium will lose through urine. Potassium also helps relieve tension in the walls of blood vessels, which helps to further reduce blood pressure, “explains the American Heart Association.
In addition, bananas are a source of fiber and vitamin B6 and contain inulin, a substance that stimulates the growth of good bacteria in the intestine.
two. Blueberries
Daily consumption of blueberries as part of a healthy diet can help reduce the risk of cardiovascular disease by improving the function of blood vessels, according to a new study published in Food & Function.
A large quantity of blueberries is not required to obtain positive results. Study participants consumed the equivalent of 22 g of fresh blueberries for one month. Those who ate blueberries had improved heart and blood vessel function.
“Blueberries are rich in unique proanthocyanidins that have distinct properties compared to polyphenols found in other fruits” , shares King’s College London.
3. Strawberries
Strawberries, blueberries, blackberries and other berries are rich in polyphenols. The polyphenols in berries have been associated with benefits for heart health.
Strawberries are especially rich in anthocyanins, substances that can help dilate arteries, counteract plaque buildup, reduce risk of coronary heart disease and death related to the cardiovascular system.
Eating three or more servings of strawberries and blueberries a week can help women reduce the risk of a heart attack by up to a third, researchers reported in Circulation.
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A systematic review and meta-analysis of 19 different studios in 2018 found that people with the highest intake of anthocyanins were 9% less likely to have coronary heart disease and 8% less likely to have dying from causes associated with heart disease, compared with those who have low consumption.
Not all fruits and vegetables are so beneficial
Vegetables with starch, such as potatoes, as well as fruit juices are not associated with a reduced risk of death from all causes or specific chronic diseases.
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