Looking for a healthy option to bring to a summer picnic?
Try one of these tasty, colorful fruits: you’ll be doing your heart a favor.
Registered dietitian Sherry Gray tells Verywell Health that there are many summer fruits that can help keep your heart healthy and stay hydrated, too.
The best seasonal fruits and vegetables that Gray recommends for heart health include: tomatoes, strawberries, blueberries, peaches, apricots, watermelon and zucchini.
Read on to learn more about why each is a perfect addition to your summer diet.
Tomatoes
This summer fruit can seemingly do it all: reduce your risk of heart disease, boost immune function, and reduce your risk of type 2 diabetes, among other benefits. Filled with beta-carotene and lycopene, the fruit may also reduce the risk of certain types of cancer, as these pigments are said to have anti-cancer properties.
Chop them over salads or serve them with mozzarella and basil for a fresh summer appetizer.
Strawberries
Rich in fiber and water, strawberries are an ideal summer fruit because they are hydrating and satiating. And although they are sweet, strawberries contain less sugar than many other fruits, meaning they can still be enjoyed by people with diabetes who need to monitor their blood sugar levels.
The bright red berry is also rich in vitamin C, manganese, potassium and folate. Vitamin C combined with antioxidants means strawberries can help fight free radicals that would otherwise damage your heart, says registered dietitian Melissa Ann Perst at Verywell Health.
Blueberries
These little berries contain a powerful dose of anthocyanin pigments, which are water-soluble pigments responsible for the blue, red and purple colors of fruits and vegetables. These special pigments have antimicrobial and antioxidant properties and may help improve neurological function and protect against disease, according to the National Institutes of Health.
In terms of heart health, blueberries are rich in fiber and vitamin K.
“During the hot summer months, many of us turn to frozen treats to cool down. Remember, fruit can be fabulous for this,” Heather Hodson, a clinical nutritionist at the NYU Langone Center for the Prevention of Cardiovascular Disease, told Verywell Health. “Freeze cut pieces of fruit or blend them and pour them into ice cream molds for a sweet, fiber-rich dessert or snack. »
Peaches
Packed with fiber, vitamin C, vitamin A, and potassium, plus juicy, sweet deliciousness, what’s not to love about a peach? Pitted fruits may also help lower cholesterol and blood pressure, according to animal studies, making them good for heart health.
But the benefits don’t stop there. This superfruit also contains beta-carotene, good for the eyes; as well as polyphenols and probiotics, which may help fight inflammation and reduce the risk of chronic disease, according to the Cleveland Clinic.
Apricots
Replace your usual dessert with apricots topped with cinnamon and yogurt, recommends registered dietitian Bethany Doerfler at Verywell Health.
“Substituting fruit for dessert is a positive lifestyle change that contributes to better cardiovascular health,” says Doerfler.
Apricots are also rich in antioxidants and potassium; and may contribute to gut, eye and skin health, according to Healthline.
Watermelon
Although it is 92% water, this melon still contains several essential nutrients and minerals. Potassium, lycopene and fiber abound in the fruit. Lycopene, in particular, may improve blood pressure and help prevent certain heart diseases, according to Verywell Health.
“Try watermelon with pickled onions and a crumbled mild cheese like feta for a unique summer salad,” suggests Doerfler.
Zucchini
The green vegetable is good for zoodles – and much more. Like other summer squashes, this one is rich in potassium, making it good for your blood pressure and reducing the risk of stroke and cardiovascular disease.
According to dietitians, this versatile vegetable is also rich in vitamin C and fiber, meaning it can aid digestion and help remove cholesterol from your blood.
News Source : nypost.com
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