Numbers don’t lie. That’s especially true when it comes to health. Americans have been mourning a lot more when the virus came. If we run it by official numbers, there are over 650,000 Americans who have passed away tormented by the coronavirus. Without a doubt, that’s one death too many. And we should continue to fight to limit the virus.
Indeed, you’re bound to find those numbers jaw-dropping. However, you need to know the number of people who die of heart disease this year is about the same. The surprising part is it’s not just this year. Every year, over 650,000 Americans succumb to heart disease. That makes it the top killer disease year in year out in the Land of the Brave — trumping cancer and the rest of the gang in terms of numbers.
Two major culprits in cardiovascular disease are cholesterol and saturated fat. And the most important change, experts agree, you can do is to alter your diet altogether. It’s best to rely on fish, vegetables, fruits, and whole grains.
First, doing so ensures you take less of the foods high in saturated fat and carbohydrates (think junk food). Second, these high-fiber foods aid you in reducing cholesterol levels by discouraging the absorption of unhealthy dietary fats into your system.
Truth be told, fruits are a treasure trove when it comes to heart health. They make fighting cardiovascular disease a lot more palatable. If you’ve been wondering what particular fruits to buy, worry not. Listed below are seven fruits to do your bidding. And get your heart the support it truly needs.
Apple
By the looks of it, an apple a day really keeps the doctor away when it comes to heart health. First up, studies have shown that those who make a habit of eating apples are less prone to heart disease. Now, whoever said eating an apple is a chore need to do some rethinking.
Even better, apples harbor a lot of fibers. So it’s a good way to keep dietary fat at bay. Plus, it contains flavonoids that effectively limit free radical damage in the heart.
If you want to make the most of apples, choose those shiny-skinned ones that are bruise-free and firm. To keep them crisp and juicy, store them in the fridge.
Bananas
Who doesn’t love bananas? Together with apples, bananas are two of the most loved fruits on the planet. But you don’t just taste delicious when you devour them. Each piece gives you vitamin C and B6, not to mention fiber. Add magnesium and potassium and you have a spot-on way to keep blood pressure at a minimum.
In addition, bananas and apples are great sources of iron. Anemic individuals would do well taking them regularly. Take note that iron is a key element in heart health. Iron deficiency anemia can lead to an irregular heartbeat as your heart must pump harder to compensate.
If unresolved, iron deficiency can bring about an enlarged heart, or worse heart failure. Taking over-the-counter iron pills regularly should be a good first step to prevent such a complication. Pregnant women, for one, need to replenish iron in the blood as they are nursing a child who also needs iron for nourishment.
To shop best, look for bananas of any size that are firm.
Oranges
Not only do oranges look cool but also they’re a great ally for heart health. These citrus fruits contain flavonoids, otherwise known as polyphenols that have anti-inflammatory powers are strong anti-oxidants. Two of these are hesperidin and naringenin.
Grapefruit
Grapefruits are a wonderful source of potassium, fiber, and vitamin C. One single serving alone can give you fiber as much as 2.5 grams. That’s already 7% of your needed daily quota.
A 2014 study revealed women who took grapefruit regularly not only weighed less but also had higher HDL cholesterol levels (good cholesterol) and lower triglycerides.
The best grapefruits are springy to touch and heavy even for their size. Store in the fridge but for best results serve at room temperature.
Apricots
Apricots harbor fiber. Plus, they’re a good source of vitamins (K, C, E, and A). And don’t underestimate their color orange. This hue comes directly from carotenoids, another powerful antioxidant that’s good for the heart. If you can’t get hold of fresh ones, know dried apricot can deliver the same amount of nutrients.
Berries
It doesn’t matter what berry you have (blackberry, raspberry, blueberry), they are a formidable source of fiber and vitamin C. All that fiber can be a good way to fight unhealthy fats. Plus, these berries can help put your weight in check.
Peaches
Peaches are a wonderful source of beta-carotene. Studies done in 2018 showed men who maintain higher levels of beta-carotene are less prone to die of heart disease. Now put in the mixed fiber, vitamin C, and potassium and you know peaches are a godsend to heart health.
Now that you know, consider yourself lucky and well-informed. Keeping your heart healthy should be as easy as ABC.