If you have a sweet tooth, you know that breaking the habit of reaching for candy to satisfy your cravings can be tough. Scientific research shows that sugar is addictive, lighting up the reward center in the brain when we eat it.
While there’s certainly nothing wrong with enjoying candy and other sweet treats now and then, eating ultra-processed foods high in sugar regularly can be detrimental to health, including the heart. Eating these types of foods regularly is linked to a higher risk of cardiovascular disease and death from cardiovascular causes. Making a habit of eating fruit when a craving for something sweet hits instead could save your life.
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Skeptical? Here, a cardiologist explains why fruit is so beneficial for heart health and shares the fruit he eats almost every day because of its heart-healthy benefits.
Related: This Is the Worst Habit for Heart Health, According to Cardiologists
Why It’s Important To Eat Fruit Regularly
It’s recommended that adults eat between 1.5 and 2.5 cups of fruit a day. Dr. Joel Kahn, MD, a holistic cardiologist and author of The Whole Heart Solution says that eating fruit every day benefits the entire body. “Fruit is colorful, delicious and associated with many benefits like a lower risk of heart disease, better brain function and superior sexual health. It is nature’s candy,” he says.
A wealth of scientific studies back up all of these claims. Scientific research shows that many fruits (including grapes, blueberries, pomegranates, apples and avocado) protect the heart, helping to prevent cardiovascular disease and even help the heart recover from surgery. Fruit helps lower blood pressure, reduce oxidative stress in the body and increase “good” HDL cholesterol.
Related: This Is the #1 Healthiest Fruit, According to Registered Dietitians—Is It Part of Your Diet?
In terms of brain health, scientific research shows that older adults who eat fruit regularly have better cognitive function. This is because the antioxidants in fruit help increase blood flow to the brain. Dr. Kahn’s statement about fruit benefitting sexual health has scientific evidence as well. Eating an apple every day has been linked to improved vaginal lubrication.
The Best Type of Fruit for Heart Health
All fruit is beneficial for heart health, but Dr. Kahn says there are a few standouts that are especially beneficial. “Strawberries have been found to lower cholesterol and reduce the risk of heart disease,” he says. Dr. Kahn says that pomegranates are another particularly beneficial fruit for heart health. Scientific research shows that pomegranates are especially high in antioxidants and help lower LDL cholesterol when eaten regularly.
When it comes to his personal favorite fruit for heart health, Dr. Kahn says he likes apples. One reason why he likes them so much is because they’re full of fiber, which supports gut health. There’s a direct connection between gut health and heart health; a diet high in fiber is linked to a lower risk of cardiovascular disease.
Related: These 15 Fruits Are Your Best Bet for a Sweet, Low-Carb Snack
“Apples are rich in vitamin C which is crucial for heart and skin health,” Dr. Kahn says, naming another benefit of the fruit. “They also have a lot of quercetin, which is excellent for artery health and the immune system,” he adds. Dr. Kahn likes to enjoy an apple before a meal. “I actually eat less of the meal and it is a win-win for nutrition and weight management, ” he says.
While there’s no denying the heart-healthy benefits of apples, Dr. Chauncey Crandall, MD, a cardiologist in West Palm Beach, Florida, says there’s another fruit that’s his favorite for heart health: mangos. “Mangos are a great source of magnesium and potassium, both of which are connected to lower blood pressure,” he says.
This just goes to show you that there isn’t just one fruit that’s best for heart health; a room full of cardiologists may all have different favorite fruits they recommend! What’s most important is to stock up on fruit you actually enjoy because you’ll be more likely to eat it. No matter what fruit you go for, you’ll be benefiting your entire body, including your heart.
Next up, find out what a cardiologist’s go-to workout for heart health is.
Sources
- Dr. Joel Kahn, MD, holistic cardiologist and author of The Whole Heart Solution
- Dr. Chauncey Crandall, MD, cardiologist in West Palm Beach, Florida
- Sugar and Sweet Taste: Addictive or Rewarding? International Journal of Environmental Research and Public Health. 2021
- Added sugars drive coronary heart disease via insulin resistance and hyperinsulinemia: a new paradigm. Open Heart. 2017
- Fruits. My Plate. US Department of Agriculture
- Fruits for Prevention and Treatment of Cardiovascular Diseases. Nutrients. 2017
- Long-term intake of vegetables and fruits and subjective cognitive function in US men. Neurology. 2019
- Dietary Approaches to Women’s Sexual and Reproductive Health. American Journal of Lifestyle Medicine. 2021
- Berries: an emerging impact on cardiovascular health. Nutrition Reviews. 2010
- Pomegranate for Your Cardiovascular Health. Rambam Maimonides Medical Journal. 2013
- Unlocking the Gut-Cardiac Axis: A Paradigm Shift in Cardiovascular Health. Cureus. 2023
- Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019
- The effects of mango consumption on vascular health and immune function. Metabolism Open. 2023
