Judul : These 10 fruits are what you should be eating for your heart health
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These 10 fruits are what you should be eating for your heart health
The heart, according to Harvard Health Publishing, beats about 2.5 billion times over the average lifetime, constantly supplying blood to every part of the body.
It is one of the most critical organs in the human body. If it stops functioning properly or even at all, other parts also become affected and can quickly die off.
There are different cardiovascular diseases that can interfere with the normal performance of your heart.
But they don't come on suddenly. They develop over time, some even silently and deadlier than you could ever imagine.
There is good news, though.
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What you eat (not just food, but also fruits) can make all the difference.
While there are other factors responsible like regular exercise, stress management practices that include meditation, yoga and what have you, nothing can take the place of a carefully-planned and intentional diet that covers fruits containing the necessary compounds for maintaining a healthy heart.
Here's a look at 10 fruits that help you manage existing heart-related conditions and strengthen your heart against deadly risks.
1. Berries
Berries are rich in antioxidants like anthocyanins, ellagic acid, and resveratrol. These help lower inflammation by fighting free radicals dangerous to cells.
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Free radicals and inflammation are linked to a higher risk of developing heart disease.
Berries also contain fibre and vitamins A and C.
Fibre is good for your heart health because it reduces cholesterol levels that could put you at risk of developing cardiovascular diseases.
2. Apple
According to research, eating 100-150 grams of whole apples daily greatly lowers the possibilities of heart disease and risk factors like high blood pressure.
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This is considered achievable because of the soluble fibre present in apples.
Apples are also known to contain polyphenols, which are antioxidant compounds that help to improve blood circulation in your body.
They also reduce blood pressure as well as the risk of blood clots.
3. Banana
Banana is rich in potassium, a mineral known for regulating blood pressure by balancing the effects of sodium and relaxing blood vessel walls.
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This lowers the strain on your heart, allowing it to function optimally without the risk of strokes and heart attacks.
The soluble and insoluble fibre found in bananas also help to reduce cholesterol levels and enhance blood sugar control, nearly eliminating the risk of diabetes that can trigger heart disease.
4. Orange
Oranges are also high in vitamin C, fibre, and potassium.
These are powerful minerals that help to lower cholesterol that can oxidize to become a buildup of plaque in the arteries.
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Plaque may form so large enough that they restrict blood flow in the small blood vessels, increasing the risk of a heart attack or stroke.
Oranges, overall, have been associated with improved cardiovascular health.
5. Pomegranate
Pomegranates are rich in antioxidants that fight free radicals linked to the development of high blood pressure.
Multiple research studies also suggest that the berry does more than just lower blood pressure; it reduces calcium buildup on the walls of your heart, preserves elastin that supports the blood vessels in your heart, and stabilises the tissue surrounding your heart.
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6. Grapes
Studies on grapes and cardiovascular disease reveal that grapes are great for heart health.
Since they contain antioxidants like resveratrol and flavonoids, they are useful in saving your cells from damage induced by free radicals.
They also contribute to lowering inflammation, shrinking the chances of ever developing heart disease.
Also a source of potassium, grapes may work in balancing the effects of sodium for blood pressure regulation.
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7. Avocado
Eating avocado reduces your risk of heart disease because it contains healthy monounsaturated fats that help lower LDL cholesterol levels.
It also contributes to healthy blood pressure regulation thanks to its potassium components.
As a source of magnesium, it strengthens the heart muscle which enables it to perform at its peak.
8. Papaya
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Regularly consuming papaya, rich in vitamins C, E, and beta-carotene, may prevent cholesterol oxidation that can lead to heart problems.
When cholesterol oxidizes, it can cause blockages in the heart that disrupt normal blood flow.
Papaya's antioxidant properties, such as lycopene, also significantly decrease the potential of heart disease and stroke.
9. Guava
Rich in fibre, vitamin C, and potassium, guava is one fruit that should be in any heart-friendly diet.
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These antioxidants and vitamins help to shield the heart from damage by free radicals, lower blood pressure, and increase the presence of good cholesterol.
10. Mango
Mangoes are not only delicious; they also work wonders for your heart.
Rich in polyphenols and flavonoids, they help to lower systolic blood pressure and pulse pressure.
It also contains magnesium and potassium that relax your blood vessels, allowing for easier and all-round circulation.
READ ALSO: 10 factors associated with unhealthy heart function according to cardiologist
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