Don’t we all at some point in time give into the temptations of a sweet delicacy or a tasty meal in which we already know is not good for us? It is unfortunate that doing so may negatively affect our bodies, making the impact difficult to defeat. Learning which fruits may help satisfy that sweet tooth while lowering high blood pressure could work towards reducing the risk of heart disease at the same time.
Finding the Fruits That Suit Your Taste and Condition
1. BANANAS: A banana is a fruit that is low in saturated fat, cholesterol and sodium (1mg). It is very rich in potassium (422mg). According to the NHANES III (Third National Health and Nutrition Examination Survey), a higher dietary potassium intake is associated with significantly lower blood pressure. Bananas are also a good source of dietary fiber, manganese, and Vitamins C and B-6. They are almost always in season. However, some patients may need to be careful with potassium such as those with kidney disease.
2. APRICOTS: Apricots are a good source of Vitamins A and C. C vitamins are good vitamins for the heart and may help protect arteries against damage, according to the University of Maryland Medical Center. Apricots are also rich in many plant antioxidants such as flavonoids. Which may be linked to reductions in heart disease. The best time to buy this delicious fruit is in the summer time between the months of May and August.
3. AVOCADO: Yes, avocado is a fruit! Only, less sweeter than most. They contain vitamins A, B, C, E, and K and are great for promoting heart health. Omega-3 fatty acids and oleic acids can be found in avocados and are known for improving heart health. High homocysteine levels may be a key risk factor for heart disease. Avocados help lower these levels thanks to the significant amount of B-6 vitamins and folic acid. They are also low in cholesterol, a good source of dietary fiber, contains 727mg of potassium and only 10.5mg of sodium. Avocado season varies, as they thrive in warm climates.
4. PRUNES: Prunes are a rich source of fiber containing roughly 1274mg worth and practically no sodium. Prunes are also good sources of potassium, copper, boron, magnesium, and Vitamins A and K. Prunes are dried plums, so they are easy to find year round in a package.
5. ORANGES: Citrus fruits such as oranges, are best known for being high in Vitamin C. Oranges consist of 326mg of potassium and no sodium. These may be one of the most potent fruits to help lower high blood pressure. Oranges are in season from December to March.
6. STRAWBERRIES: Due to the high content of antioxidants and Vitamin C in strawberries, they may provide great cardiovascular support. They are very low in sodium, cholesterol, and saturated fats.
7. BLUEBERRIES: Blueberries are great sources of Vitamins C and K and manganese. They may help prevent the arteries from getting clogged. Blueberries also help get rid of harmful, oxygen-derived free radicals protecting the body from diseases and more. Berry season varies across the globe, but taste best in the summer time.
Adding Fruits to Your Diet
It is important to get at least four to five servings of fruit daily. In order for the body to function properly, it needs the right amount of vitamins and nutrients. Try having fruit for breakfast. It’s easy and convenient to take on the go. Another option is to add bananas or berries to your cereal or oatmeal for better flavor. Try getting rid of the salty snacks and replacing them with orange slices or a refreshing fruit salad. Speaking of salad, avocados are a wonderful compliment to it. For the freshest and sweetest tastes, the local farmers market is the place to go.