Monday, October 18, 2021

17 Fruits that keep your Heart Healthy

Nutrition and health expert Manisha Mehta on the fruits that can boost your health but also keep your heart in shape

Fruits are an important source of many nutrients, minerals, fiber and folate (folic acid). They are abundant in vitamins such as Vitamin C, E and different phytochemicals that help reduce the risk of cardiovascular conditions. However, many of us lean towards fruit juices more than whole fruits. Fruit juices are high in energy but low in dietary fiber. Also, fruit juices can damage your teeth. Whole fruits are high in dietary fiber which makes them the best choice and is more filling. Here are the top 17 fruits that will not only boost your health but also keep your heart healthy.


The common saying might actually be true! Apples are full of minerals, antioxidants, and vitamins that lower risk for heart disease and bring down blood pressure. There are endless options to choose from and you can sort them by colors, flavors, and health benefits!

Acai Berries

This berry might be the classiest of the lot… might be. Acai berries have become well-reputed for being a fashionista in the foodie sense. Not only do they look tantalizing in any dish (check out acai breakfast bowls), they also contain lots of healthy nutrients that fight against the fiercest opponents like cancer, heart disease, and diabetes.


Avocados have become so famous there are stores completely dedicated to the fruit! This is partly because of how healthy they are. Avocados are full of potassium, antioxidants, and monounsaturated fats that help bring down cholesterol, improve heart health, and lower the risk for heart disease.


Bananas go great in your smoothies or breakfast bowls! Aside from the taste, it is also full of fiber, potassium, and protein. Bananas also help muscles contract and nerve cells respond. Though they get a bad rep in the dieting world, the yellow fruits are actually low energy density food with resistant starch and fiber. Basically, they are great for weight loss. Not to mention that they bring down blood pressure, keep heartbeat regular, and promote heart health in general!


Blueberries are tasty and full of antioxidants and nutrients. Apparently, three servings per week can do wonders for your health! It will prevent cholesterol build-up, improve blood pressure, and protect against arterial plaque buildup. Other benefits are the elimination of cancer and lower risk for heart disease.


This fruit is not only delicious, but it also comes with plenty of antioxidants and nutrients. It would not be here if it did not help lower your risk for heart disease. Apart from that, it also prevents UTI and lowers risk factors for gum disease, stomach ulcers, and cancer.

Dragon Fruit

Listen, before you get all giddy thinking that this fruit comes from actual fire-breathing beasts, it doesn’t. However, it does pack a fiery punch of phytonutrients, nutrients, iron, calcium, protein, antioxidants, carotene, polyunsaturated fatty acids, vitamin C and B vitamins. Wowzers, get me some of that dragon fruit!


Figs are criminally underrated! They are a wonderful source of nutrition for your heart. The sweet fruit is full of calcium and fiber. Figs can even reverse the effects of cardiovascular disease!


Did you know that grapefruit comes with loads of fiber, potassium, lycopene, and choline? It’s true! This is a great way to keep your heart health in check. It is even recommended in the DASH diet, a nutritional pattern meant to bring down blood pressure.


Don’t be intimidated by the fuzzy shell. Inside, there is a fruit loaded with vitamins waiting for you. It is also an excellent source of potassium, polyphenols, copper, and magnesium. It prevents blood clots, maintains your heart health, and protects your cardiovascular system!


There’s a darn good reason you get olives to snack on at the counter of a bar. They’re delicious, that’s why. Or maybe it’s because they’re healthy and they can work as a counter to the unhealthy beverages we consume on a night out. Olives have some very special properties, like monounsaturated fat, nutrients, and antioxidants. They can even help you to lose weight!


We all love oranges! The fruit can quench your thirst, but it can also help absorb the cholesterol in your food. It comes with fiber, nutrients, Vitamin C, and potassium. These components are great if you wish to flush out sodium, bring down blood pressure, and neutralize unhealthy proteins.


Like apples, pears are also rich in antioxidants, nutrients, and fibre. Ultimately, this means they can lower the risk for heart disease and reduce both blood pressure and cholesterol.


Add pomegranates to smoothies, salads, and shakes since they come with many antioxidants that protect your arteries from plaque oxidation and fight heart disease. Studies show it also helps prevent prostate cancer, diabetes, strokes, and Alzheimer’s. It is great for your teeth, skin, and joints as well!


Nowadays you don’t have to travel all the way to Northern Europe to get your hands on raspberries, but you might need to dig a little deeper in your pocket. These wonderful berries ooze vitamin C and manganese. They’re also low in fat and pack a powerful punch of polyphenols. What’s that? The thing you need to fight against all kinds of heart disease.


Strawberries go great in just about any dish! The red fruits will satisfy any sweet tooth and health freak since they are full of minerals, nutrients, and vitamin C. They are low in calorie and good for burning fat. Studies have also revealed that they can loosen up arteries and prevent the buildup of plaque in the heart.


We daresay that watermelons are the best fruit for the summer! Since the fruit is made of about 96% water, this is a great way to hydrate. Watermelons are brimming with potassium, magnesium, and vitamins A, B6, and C. This means regular consumption will lead to lower blood pressure and cholesterol levels.

Manisha Mehta
Manisha Mehta is a dietitian and nutritionist, with expertise in food service management and food technology.

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