Cardiac professor names five fruits you should eat to boost heart health

Cardiac professor names five fruits you should eat to boost heart health Specialist Professor José Abellán-Alemán has explained exactly which fruits he adds to his diet When it comes to looking after our heart health, we are often told what we need to cut back on: less salt, less saturated fat, fewer ultra-processed foods - is the secret. But what about habits we should add to our day? Plant-based diets which include fruit and vegetables are also a vital part of keeping our hearts healthy, experts say. If your fruit bowl has been looking a little lacklustre lately, it might be time to colour it up. Professor José Abellán-Alemán, a specialist in cardiovascular risk at the Catholic University of Murcia (UCAM), said: “With fibre, vitamins, minerals plus plant compounds called polyphenols, certain fruits are good news for our heart health. “In fact, fruit is one of the simplest ways to add more ‘TLC’ heart health moments into your diet. Aim for variety and ‘eat the rainbow’ as increasing the colour in our diets, can provide a simple way to improve our wellbeing, including our heart health.” There are five fruits that Professor Abellán-Alemán would choose to help colour up diets so we consume more ‘rainbow foods’ and boost heart health Red grapes: Red fruit contains anthocyanins - linked to heart health. Patented grape variety Boombites have a deep red pulp similar to that of a berry or cherry. R ed berry grapes have been found to have six times more anthocyanins than a traditional black-skinned table grape. Anthocyanins are being recognised for their wellness benefits, including their link to cardiovascular health. Professor Abellán-Alemán said: “A systematic review, which was recently published in the American Journal of Clinical Nutrition found that people with the highest intakes of anthocyanins reduced their overall risk of cardiovascular disease (CVD) by 26%. “Plus, studies have shown that diets abundant in polyphenols could reduce the risk of developing CVD by as much as 46%. More research is needed." Apples: The humble apple offers much more than a crunchy snack. “Apples contain soluble fibre, particularly pectin, which can help reduce the absorption of cholesterol in the gut,” said Professor Abellán-Alemán. Apples also contain flavonoids, plant compounds associated with potential cardiovascular benefits. Citrus fruits: Add some oranges, lemons, grapefruits and limes to your fruit bowl. Research in the journal of Epidemiology found that regularly eating citrus fruits could reduce the risk of CVD compared to eating little or no citrus fruits. In fact, eating citrus fruits every day was linked to between 43% and 49% potential reduced risk of CVD. “Citrus fruits are abundant in flavonoids, particularly hesperidin and naringin. These may help to regulate blood pressure. Plus, potassium in citrus fruits helps balance sodium levels in the body and has been associated with healthy blood pressure,” said Professor Abellán-Alemán. “Aim to eat whole fruits rather than only drinking juice, to get the benefits of the fibre.” Cherries : Best known as a summer treat, cherries contains anthocyanins and flavonoids. Although a lot more research is needed, emerging studies have demonstrated how eating cherries can help to lower the risk of CVD, by helping to decrease blood pressure and improving endothelial function. “The endothelium is a thin layer of cells that lines the inside of arteries and veins and it helps blood vessels relax and widen, to improve blood flow,” adds Professor Abellán-Alemán. Pomegranate: The seeds of this delicious red fruit are perfect sprinkled on salads or oats, adding a little crunch to your day. But, thanks to their polyphenol content, pomegranates and their seeds may also help support our heart health according to emerging research. Professor Abellán-Alemán said: “Pomegranates are abundant in polyphenols, particularly anthocyanins, which have antioxidant properties. This means they may help to neutralise unstable molecules called free radicals which can end up damaging cells and contributing to challenges to our heart health.” More research is needed. Professor Abellán-Alemán said: “Although these are five of my favourite heart-friendly fruits, remember that all fruits contain various different nutrients and plant compounds, so be sure to consistently eat a variety. Plus, we all need at least five, colourful fruit and vegetables in our diets daily.”