5 Fruits With Heart Health Love

By Professor José Abellán-Alemán, a specialist in cardiovascular risk at the Catholic University of Murcia (UCAM)

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.  

If your fruit bowl has been looking a little lackluster 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), says: “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.”

Here are five top fruits that Professor José Abellán-Alemán would choose to help colour up diets so we consume more ‘rainbow foods’ – which our hearts will love.

#1. BOOMBITES™ red berry grapes: Unique, juicy and delicious, BOOMBITES™ red berry grapes are a new variety of naturally cultivated red berry grapes which taste like table grapes but, unlike any other red or black table grapes, they have a deep red pulp similar to that of a berry or cherry.

Their unique colour is thanks to the anthocyanins, a type of polyphenol. In fact, red berry grapes have been found to have six times more anthocyanins than a traditional black-skinned table grape.

Did You Know

Anthocyanins are being recognised for their wellness benefits, including their link to cardiovascular health.

Professor José Abellán-Alemán explains further: “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.”

#2. 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,” says Professor José Abellán-Alemán.  Apples also contain flavonoids, plant compounds associated with potential cardiovascular benefits.

#3. 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,” explains Professor José Abellán-Alemán. “Aim to eat whole fruits rather than only drinking juice, to get the benefits of the fibre.”

#4. Cherries: Best known as a delicious summer treat, cherries contain anthocyanins and flavonoids” says Professor José Abellán-Alemán. 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 José Abellán-Alemán.

#5. 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 José Abellán-Alemán notes further: “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.

Last word

Supporting our heart health is vital for our wellbeing, and that means we all need to be tucking into a variety of fruits.  Professor José Abellán-Alemán in summary notes: “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 fruits and vegetables in our diets daily.”