Among the many fruits we commonly know, there are abundant in antioxidants and polyphenols, substances that help the body fight chronic diseases and cancer. A recent study published in the journal "Circulation," which focused on middle-aged and older adults, found that sprinkling blueberries on yogurt or mixing strawberries into daily juice can reduce the risk of heart attack when consumed in combination. Below are six fruits that are beneficial for the heart of middle-aged and older adults.
1. Blackberries
These delicious berries are rich in polyphenols, which help prevent cardiovascular disease and even cancer. They contain more fiber than other types of fruit: one cup of blackberries contains about 7g of fiber. (The recommended daily fiber intake is 25-35g.) Additionally, they are rich in vitamin C and trace amounts of iron, calcium, and vitamin A. There are many ways to eat blackberries: add them to pies, sprinkle them on whole-grain toast, or just grab a handful to eat directly.
2. Blueberries
Eating blueberries can help with memory. They are rich in chemicals that help dilate arteries, which promotes smooth blood flow. Blueberries, rich in antioxidants, are low in fat and contain no saturated fatty acids, making them a great source of fiber and vitamin C. No wonder studies have found that eating more blueberries can reduce the risk of heart attack.
3. Strawberries
Strawberries are very high in vitamins and are a berry that is good for heart health. They are also a good source of folate, a nutrient believed to protect the heart (although this claim has not yet been confirmed by research). Like blueberries, the chemicals they contain can dilate arteries and prevent platelet aggregation.
4. Raspberries
These sweet berries are rich in heart-healthy fiber; just half a cup can provide 4g of fiber. They also provide 25% of the recommended daily intake of vitamin C and also supply manganese. Raspberries are low in fat and contain high levels of polyphenols, which help reduce the risk of heart disease. Try adding these delicious berries to your meals.
5. Açaí Berries
When it comes to antioxidant content, this Brazilian fruit can defeat blackberries, strawberries, and blueberries. These berries are a good source of fiber, but they are very tart. Adding them to smoothies, oatmeal, and yogurt can help balance the flavor. This is more suitable for the eating habits of middle-aged and older adults.
6. Cranberries
These small sour berries are popular in the summer, but they offer many health benefits (especially for women), so it's best to eat them all year round. In addition to the benefits of the other berries mentioned above, cranberries can also increase HDL (good cholesterol) and help prevent urinary tract infections, making them a win-win fruit.