A heart-healthy diet is not about relying on a single “superfood.” Instead, regularly eating a variety of fruits, vegetables and other nutrient-rich foods can support cardiovascular health. Fruits provide fibre, potassium, vitamins, antioxidants and plant compounds that may help maintain healthy blood pressure, cholesterol levels and blood-vessel function.
Here are 11 fruits that can be included as part of a balanced diet:
1. Mango: Rich in vitamin C and antioxidants, mangoes can contribute to a healthy diet. However, because they contain relatively high amounts of natural sugar, portion size matters.
2. Apple: Apples provide fibre and antioxidants and may support healthy cholesterol levels and blood-vessel function.
3. Berries: Strawberries, blueberries and raspberries contain fibre and antioxidant compounds that may help reduce oxidative stress and inflammation.
4. Banana: A good source of potassium, bananas can support healthy blood-pressure regulation by helping balance sodium’s effects.
5. Pear: Pears are rich in fibre and plant compounds that may contribute to vascular health.
6. Grapes: Their antioxidants and plant compounds may support normal blood-vessel function and cardiovascular health.
7. Pomegranate: Packed with polyphenols and antioxidants, pomegranates may help protect against oxidative stress. Whole fruit is preferable to sugary juice.
8. Papaya: It provides vitamin C, fibre, potassium, magnesium and other beneficial plant compounds.
9. Pineapple: Pineapple contains vitamin C and bromelain, an enzyme being studied for its potential anti-inflammatory properties.
10. Kiwi: Rich in vitamin C, potassium, vitamin E and antioxidants, kiwi may support blood pressure and overall heart health.
11. Avocado: Its unsaturated fats, fibre, potassium, magnesium and folate make it a useful addition to a heart-conscious diet.
Experts stress that fruit works best alongside vegetables, whole grains, legumes, nuts and healthy fats, while limiting excess salt, added sugar, saturated fat and highly processed foods.
