Your heart is the engine of your body — pumping blood, oxygen, and nutrients to every organ. Heart health is important; keeping it healthy means protecting yourself from heart disease, which remains one of the world’s top causes of death.
More about heart disease: Heart disease: Common causes and early symptoms
There are many ways to keep your heart healthy — from staying active and eating nutritious foods to managing stress and getting enough rest.
Read it here: 10 simple ways to keep your heart healthy
Additionally, a nutritious diet rich in fruit can strengthen your heart naturally. Fruits are full of vitamins, minerals, antioxidants, and fiber — all of which lower cholesterol, reduce blood pressure, and prevent damage to blood vessels. Here are five fruits that are great for heart health, and how each one helps your heart work at its best.
1. Berries
Blueberries, strawberries, raspberries, and blackberries are tiny but powerful. They contain anthocyanins, a type of antioxidant that protects your arteries from inflammation and damage.
Why are they good for your heart:
- Lower blood pressure and bad (LDL) cholesterol
- Improve blood vessel flexibility and blood flow
- Reduce the risk of heart attack and stroke when eaten regularly
Enjoy them fresh, in yogurt, or blended into smoothies — they’re one of the most heart-protective fruits you can eat.
2. Oranges
Oranges are juicy, refreshing, and packed with vitamin C, potassium, and soluble fiber.
Why are they good for your heart:
- Vitamin C acts as an antioxidant, protecting your heart tissue from cell damage
- Potassium helps maintain healthy blood pressure by balancing sodium in the body
- Soluble fiber helps reduce cholesterol levels naturally
Drinking 100% orange juice or eating the whole fruit can help lower blood pressure and improve overall heart health.
3. Avocados
Avocados are technically a fruit — and one of the best sources of monounsaturated fats, which are considered heart-healthy fats.
Why are they good for your heart:
- Reduce levels of bad (LDL) cholesterol while raising good (HDL) cholesterol
- Contain potassium that helps control blood pressure
- Provide fiber, which supports healthy cholesterol levels and digestion
Regularly adding avocado to salads or whole-grain toast can improve cholesterol and improve overall heart health.
4. Apples
An apple a day really can help your heart! Apples are rich in soluble fiber (especially pectin) and polyphenols, which have antioxidant and anti-inflammatory effects.
Why are they good for your heart:
- Lower total and LDL cholesterol
- Reduce blood pressure and oxidative stress
- Support healthy blood vessels and prevent plaque buildup
Eating apples regularly is linked with a lower risk of heart attack and stroke.
5. Watermelon
Refreshing and hydrating, watermelon is more than just a summer treat. It contains lycopene, an antioxidant, and citrulline, an amino acid that supports blood vessel health.
How it helps your heart:
- Lycopene reduces artery stiffness and cholesterol buildup
- Citrulline helps widen blood vessels, improving blood flow
- Keeps the body hydrated, supporting healthy circulation
Eating watermelon regularly can help reduce blood pressure and support a healthy, active heart.
Protecting your heart starts with what you put on your plate. A fruit-filled diet, along with regular exercise and less processed food, is one of the easiest ways to maintain a good heart health.
Source:
Journal of the American Heart Association