Some fruits offer benefits beyond being a delicious snack, as they contain fiber and plant compounds that may help protect the heart and blood vessels.
Professor Jose Abian-Aleman, a cardiovascular risk specialist at the Catholic University of Murcia (UCAM), says that fruits provide fiber, vitamins, minerals and plant compounds known as "polyphenols," noting the importance of variety and following the "rainbow principle" to obtain a wide range of nutrients.
Here are 5 fruits that can be a beneficial addition to your diet:
Red grapes contain anthocyanins, which are antioxidants that have been linked to cardiovascular health.
A systematic review published in the "American Journal of Clinical Nutrition" showed that higher anthocyanin intake was associated with a 26% lower risk of cardiovascular disease.
Studies also indicate that diets rich in polyphenols may reduce the risk of cardiovascular disease by up to 46%, although more research is needed to confirm these findings.
Apples provide soluble fiber, particularly pectin, which may help reduce cholesterol absorption in the intestines. They also contain flavonoids, compounds linked to potential cardiovascular health benefits.
Oranges, lemons, grapefruits, and limes can add a range of beneficial elements to your diet. Research has found that regular consumption of citrus fruits may be associated with a reduced risk of cardiovascular disease.
Abian-Aleman says that citrus fruits are rich in flavonoid compounds, such as hesperidin and naringenin, which may help regulate blood pressure, and also provide potassium, which helps balance sodium levels in the body.
It is recommended to eat the whole fruit instead of drinking the juice to obtain fiber.
Cherries contain anthocyanins and flavonoids, and studies have indicated that consuming them may help lower blood pressure and improve the function of the blood vessel lining, which may support heart health.
Abian-Aleman explains that the lining of blood vessels helps arteries and veins to relax and expand, which contributes to improved blood flow, noting the need for more research to confirm the benefits of cherries.
Pomegranates are rich in polyphenols, particularly anthocyanins, which have antioxidant properties. These compounds may help neutralize free radicals, which are unstable molecules that can damage cells.
Pomegranate seeds can be added to salads or oatmeal, but experts stress that more studies are needed to confirm their direct effect on heart health.
Finally, Abian-Aleman emphasizes that the benefits are not limited to these five types, saying: "All types of fruit contain a variety of nutrients and plant compounds, so be sure to eat a different variety of them regularly."
what is your opinion on this news ?do let us know in the comments on tha comment box
if you liked this news article please share on friends & family & don't forget to follow on website & social media