Heart-Healthy Fruits: Discover 6 Nourishing Options

By ganerationlmn 7 Min Read
Heart-Healthy Fruits Discover 6 Nourishing Options

Discover 6 fruits that are good for the heart

It’s no secret that maintaining a healthy diet is essential. After all, what we eat directly impacts the functioning of our organs and the cardiovascular system is no different. There are several beneficial foods, including vegetables, legumes, grains, and lean meats, for example. However, in addition to them, there are also fruits that are good for the heart as they are sources of vitamins, minerals, and fiber. The World Health Organization (WHO) recommends that adults eat around 400 g of fruit and vegetables per day, which is equivalent to five portions, which you can distribute over the course of hours, such as desserts and snacks.

What is good to eat to strengthen your heart and general health?

Prepared by the Ministry of Health (MS), the so-called “cardioprotective” diet, also known as Dica Br.

In addition to fruits and vegetables, the following are also present in this group:

  • milk; 
  • natural yogurt; 
  • beans; 
  • cereals; 
  • roots; 
  • tubers; 
  • eggs; 
  • lean meats; 
  • flours; 
  • noodle; 
  • chestnuts; 
  • dry fruits; 
  • whole juices; 
  • tea; 
  • coffee; 
  • water.

A cardioprotective diet is recommended for anyone, but especially for people with:

  • overweight or obese;
  • high pressure ;
  • diabetes ;
  • high cholesterol ;
  • high triglycerides ;
  • history of heart attack and heart surgery (saphenous bypass or
  • breast);
  • history of stroke.

As each individual has different dietary needs, the ideal is to seek help from a nutrition professional, as well as general practitioners and cardiologists.

New guidelines from the World Health Organization

In August 2023, the World Health Organization (WHO) released its new guidelines for fat consumption.

This is because, when consuming excess fatty foods, there is a greater risk of developing chronic non-communicable diseases (NCDs), such as cardiovascular diseases, type 2 diabetes, hypertension, and some types of cancer.  Therefore, the advice is to limit intake to up to 30% of total daily meals. As for fruits and vegetables, the recommended consumption for children is:

  • from 2 to 5 years: at least 250 g per day;
  • from 6 to 9 years old: 350 g daily;
  • from 10 years old: the same amount as adults, 400 g.

These guidelines show that there is no age limit to start having a cardioprotective diet and that the intake of fruits that are good for the heart must always be present.

6 fruits that are good for the heart

In addition to being considered the main source of carbohydrates by the WHO, fruits, vegetables, and grains also bring a series of other health benefits. Because they are rich in fiber, they promote intestinal regularity, which contributes to the proper functioning of the digestive system and reduces the risk of constipation.

The main cardioprotective fruits are:

  1. Red fruits;
  2. pineapple;
  3. orange;
  4. avocado;
  5. grape;
  6. banana.

Check out the details of each one below.

1. Red fruits

Cherry, acerola, strawberry, jabuticaba, plum, raspberry, and much more: there is no shortage of options in the red fruit group.  They are rich in antioxidants, which help prevent atherosclerosis the accumulation of fatty plaques in blood vessels that can cause serious consequences, such as heart attack.

2. Pineapple

Pineapple is a fruit rich in vitamins, minerals, and fiber that regulate the muscular activity of the heart, controlling the heartbeat and preventing high levels of bad cholesterol (which causes the risk of atherosclerosis).

3. Orange

Orange is also in the category of fruits that are good for the heart! It has an anti-inflammatory effect and is composed of vitamins A, B, C, and E, as well as zinc, iron, potassium, and antioxidants. All of this makes our body stronger, cholesterol levels are controlled and there is a lower risk of having fat accumulation in the arteries.

4. Avocado

Avocado is a very versatile fruit and can be added to salads, savory recipes, and even as a dessert.  As it is a source of good fat (omega 9), avocado helps reduce bad cholesterol and reduces the risk of cardiovascular conditions. It also contains B vitamins and potassium, which prevent the formation of clots and clogging of arteries.

5. Grape

Another fruit that is good for the heart is grapes. It has vitamins A, B, and C, sodium, potassium, calcium, and phosphorus.  Furthermore, purple grapes are composed of a cardioprotective substance called “resveratrol” which has antioxidant properties, controlling blood pressure by preventing the formation of clots in blood vessels.

6. Banana

Banana is rich in carbohydrates, vitamin B, and minerals. With all these nutrients, it helps prevent changes in blood pressure and also protects the heart muscles, promoting regular beats.  Like other options, bananas are quite versatile and can be consumed in snacks, desserts, or together with main meals.

And how should I clean them?

Just as important as knowing which fruits are good for your heart is understanding how to clean them correctly to eliminate any harmful microorganisms that may be on the skin. According to the Ministry of Health (MS), the step-by-step guide for better hygiene is:

  1. Select the parts that will be consumed, removing the bad ones, like some grapes from the bunch;
  2. Then wash one by one under running water;
  3. Soak in chlorinated water for 10 minutes, which can be prepared with two spoons of bleach (which contains 1% sodium hypochlorite) for each liter of pure water;
  4. After soaking, rinse one by one again, cut according to preference, and consume.  

It is worth noting that nutritionists and cardiologists are the professionals recommended to provide guidance regarding cardioprotective nutrition.

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