Eating fruit can be a tasty prescription to help prevent heart disease, cardiologists say.
Fruit can deliver important nutrients, lead to satiety, help with weight loss and lower cholesterol levels.
All fruits can be part of a heart-healthy diet, the American Heart Association notes, so cardiologists advise eating the fruit you like that’s in season for peak taste, since it’s best to get a variety in the diet.
That said, heart doctors do have some favorites when it comes to the heart-healthiest fruit.
Cardiologist Tip of the Day: Eat Apples for Heart Health
Dr. Marc Eisenberg, a clinical cardiologist and associate professor of medicine at the Columbia University Medical Center in New York, previously told TODAY.com he eats a lot of apples, noting they’re rich in fiber.
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, praised apples for being nutrient-dense and portable.
“The nice thing about apples is that they’re shelf stable — they can go in your purse, backpack, lunch box, pocket, and they can be fine for days,” Freeman said. “So a really convenient way to get extra fruits is to make that your snack.”
If you aren’t a huge fan of plain apples, you can also spice things up by using them as the foundation of a tasty snack like Apple & Cheddar with Jalapeño Slices.
Why It Matters
Apples are among the fruits that show “potent cardiovascular protective action,” researchers wrote in the journal Nutrients.
They’re a major source of fiber, contain antioxidants such as vitamin C, and are rich in polyphenols.
Fiber can lower the risk of heart disease by reducing LDL cholesterol and helping people feel full, thus playing a key role in weight management, “which is crucial for heart health,” studies note. Yet, most Americans don’t eat enough fiber.
A diet full of antioxidant-rich foods leads to less oxidative stress in the body and protects a person from cancer and heart disease, research has found.
Polyphenols are natural plant compounds that come with health benefits for humans, including lowering cholesterol, blood pressure and inflammation. When it comes to apples, polyphenols are concentrated in the peel.
How to Get Started
Go for the proverbial “an apple a day.” The famous saying that this habit keeps the doctor away has some truth to it, dietitians note.
One medium apple has less than 100 calories and is the perfect, healthy, satisfying snack. You can also get creative and incorporate apples into more of your meals like Apple Pie-Inspired Overnight Oats for breakfast or a Fall Panzanella with Kale, Apple & Roasted Acorn Squash for lunch.
The peel contains the most fiber and polyphenols, so eat the whole apple with the skin for the most health benefits.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
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