Fruits are not only tasty inclusions in the breakfast, but are also loaded with several vital nutrients that provide multiple health benefits. One of the most important keys to maintain a healthy body is to keep the heart in good condition that is a prime organ of the circulation system. Following are the top ten fruits, their significance in protecting the heart health and are essential to include in the daily diet.
Oranges are loaded with potassium, an excellent electrolyte mineral that helps to maintain a normal heart rhythm to keep it healthy. Potassium deficiency in the body can cause arrhythmia or irregular heart rhythm. Orange is one of the eminent citrus fruits that help to prevent cardiac diseases and cancer in the body by preventing the formation of free radicals in the body. The flavonoid hesperidin in oranges is important for controlling high blood pressure. They are also rich in magnesium that keeps the blood pressure normal that is also good for maintaining sound heart health.
Banana is an important fruit in keeping your heart healthy. The research reports of the American Heart Association reveal that vitamin B6 in bananas is essential for breaking compounds in the homocysteine (an essential amino acid). High homocysteine concentration in the body can result in the emergence of hazardous cardio vascular diseases. FDA recommends including fiber enhanced food in regular diet to prevent heart diseases. Chiquita bananas, low in sodium, are a rich source of natural fiber, providing about 3gm per serving that account for 12 percent of the total daily requirement
Apricot is an important fruit for the heart health. An excellent source of beta- carotene and soluble fiber, apricots help to reduce the LDL cholesterol level in the blood. Lycopene in apricots enhances cardiovascular protection. This fruit can be taken dry or fresh as per availability. The fruit raises the level of HDL cholesterol in the body that is considered healthy for the heart. Apricots also provide a good amount of potassium that helps to prevent the occurrence of hypertension. Hypertension severity can increase the chances of heart attacks.
Peaches are an important source of potassium that helps to regulate normal heart rate and control high blood pressure. The lutein and lycopene in peaches are helpful in preventing muscular degeneration. These contents in regular diet are also beneficial for reducing the risk of any sort emergence of heart diseases.
Apple is an important fruit known for its advantages of gaining fabulous heart-health. Studies have shown that daily intake of apples can reduce the LDL cholesterol levels in the body which is good for a healthy heart. Apple plays eminent role in eliminating artery wall inflammation. The fruit is said to F levels up to 14 percent in women if taken regularly for a year. Apple also helps to reduce the biochemical known as lipid hydroperoxide that causes heart clogging plaque formation. It also eliminates the levels of C-reactive proteins that cause inflammation in the body. Pectin, an important soluble fiber, is present in good quantity in apples that helps to obstruct the cholesterol absorption.
6. Red Grapefruit
The red grapefruit is beneficial for people with high triglycerides and cholesterol that raises the complication of developing chronic heart diseases. This fruit helps to lower the triglycerides and cholesterol levels in the body significantly. These are important agents in the body that trigger the formation of hard plaques in the arteries blocking blood supply to the heart. This can pose a higher risk of fatal heart attacks. Daily red grapefruit consumption can help to prevent the emergence of coronary artery disease and keep the heart healthy. Red grapefruit is a good option for people on a low calorie diet. Rich in pectin, red grapefruit prevents the absorption of cholesterol in the arteries.
Kiwi is an important fruit for enhancing heart health. It helps to lower the triglyceride level in the blood vessels and also eliminate the formation of atherosclerotic vascular plaque. This fruit is known for its quality to prevent the internal blood clotting that is beneficial for a healthy heart. Kiwi is rich in Vitamin B, C, E, magnesium, polyphenols, copper and potassium that act together to build a protective cardiovascular system.
Papaya is an important fruit for protecting the heart against fatal heart diseases such as diabetic heart disease, atherosclerosis etc. The carotenoid phytonutrients and pro vitamin A are important antioxidants in papaya that prevent cholesterol oxidation in the body. The oxidation of cholesterol leads to the formation of sticky substances that can adhere to the walls of the blood vessels and form plaques. Preventing plaque formation helps to prevent strokes and heart attacks. Papaya is also an important source of folic acid that helps to break the homocysteine into cysteine and methionine- benign amino acids to prevent the damages to blood vessels.
Cantaloupe is a delicious fruit, beneficial for heart health. Rich in antioxidants, this fruit helps to fight several heart diseases. It helps to regulate blood circulation and prevent artery hardening.
Berries are not only juicy fruits rich in taste, but are fully loaded with lots of essential vitamins and minerals that boosts heart health. They are rich in polyphenol and antioxidants that prevent the occurrence of heart diseases. They regulate the rise of good cholesterol and lower the blood pressure in people with high blood pressure problems.
Fruits are not only beneficial for retaining excellent cardiac health but also provide multiple nutrients to the body that are essential to stay fit. The above mentioned fruits have different sorts of other health benefits too. One or two varieties of these fruits can be alternatively added to the diet every 2 or 3 days to enjoy the goodness of the essential nutrients. Loaded with natural antioxidants, fruits help to eliminate the formation of free radicals in the body that causes cell damage and rapid ageing. Having at least 2 to 3 servings of fruits a day can keep you healthy, maintain low calorie intake and retain a youthful look for longer.
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