The Best Assortment of Fruits for Heart Health

A vibrant, varied diet is a cornerstone of cardiovascular health, and fruits play a starring role. Packed with essential vitamins, minerals, antioxidants, and fiber, these natural wonders can significantly impact your heart’s wellbeing. Fortunately, it’s easy to add an assortment of fruits to any diet.

When it comes to choosing a fruit that’s great for your heart, you can’t really go wrong, but some fruits provide a bigger benefit boost than others, according to Margaret Junker. A registered dietitian nutritionist with a master of science degree, Junker is a cardiovascular dietician at The University of California, Davis, and she provided The FruitGuys with a few tips for ticker-friendly treats.

Choose Seasonal Fruits First

To start, “I always look for what’s in season,” she said. “Seasonal eating in general will have less pesticides, and nature always gives us the fruits that we need.” Right now as we near the end of winter, she recommended trying “fruits like persimmons and citrus, those are higher in Vitamin C,” an antioxidant that can improve blood flow and stave off inflammation.

Pick Whole Fruits Over Juices or Supplements

Whether you’re chomping on a juicy clementine or making a pomelo salsa, Junker said eating whole fruits is the best way to max out their heart benefits. “There seems to be more synergy in the vitamins and minerals that are provided within a whole food [rather than a juice or supplement],” she said. In addition, “the important thing when eating a food like fruit is you’re getting the synergy, but you’re also getting the fiber.” 

Berries Are Heart Health Heroes

Junker also sang the praises of berries. “Research shows that berries have a special role in anti-inflammatory eating,” she said. “Not just one kind—really, it’s the deep reds and deep purples. The vitamins and minerals that are found in those foods have a high anti-inflammatory effect.”

An added bonus of berries: “We also know berries in general have a low glycemic index,” she said. “It’s natural sugar and it’s very, very healthy. People living with diabetes should still be able to fit in 2–3 servings of berries a day.”

Junker also said that freezing fresh berries during their summer bounty is a great way to enjoy them year-round: “Even if I don’t have them fresh, I have something in the freezer. One of my favorite treats is frozen blueberries.”

An Easy Assortment of Fruits for a Healthy Heart

Of course, you can’t always get your hands on fresh berries or citrus, and Junker said the most important thing is a varied, plant-based diet. Here are some more options for folding heart-healthy fruits into your daily routine. 

Avocados

Avocados are rich in monounsaturated fats, which are known to lower “bad” cholesterol (LDL) and raise “good” cholesterol (HDL). They also provide potassium, an essential mineral for maintaining healthy blood pressure. Add slices to salads or sandwiches.

Apples

Apples contain pectin, a soluble fiber that can help lower cholesterol. They’re also a good source of flavonoids, which have antioxidant and anti-inflammatory properties. Enjoy them with the skin on for maximum fiber benefits.

Bananas

Bananas are a fantastic source of potassium, a vital nutrient for regulating blood pressure. Including bananas in your diet can help counteract the effects of sodium and support healthy heart function. They’re a convenient and portable snack, perfect for on-the-go eating.

By incorporating an assortment of heart-healthy fruits into your diet, you can take a proactive approach to protecting your cardiovascular health and enjoying an active, energetic life. So, grab a piece of fruit and give your heart the love it deserves!