A heart specialist has revealed four fruits that could significantly reduce your chances of developing heart disease. After dementia and Alzheimer’s disease, heart disease remains the leading cause of death across the UK.
It occurs when fatty deposits accumulate within the arteries, restricting blood flow to the heart. Despite claiming the lives of nearly 60,000 people annually in the UK, there are several measures you can take to reduce your risk of developing the condition. One of the most effective approaches — perhaps the single best method — is maintaining a healthy and balanced diet, with certain foods proving particularly beneficial, reports the Mirror.
Cardiologist David Min MD told Eating Well: “A number of studies have shown that eating more fruit can lower your risk of a heart attack, stroke or death from cholesterol disease.” He named:
Apples
Because of their high fibre and antioxidant content, this everyday fruit is linked to improvements in blood pressure and cholesterol
Avocados
“A great source of monounsaturated fatty acids, which is a heart-healthy fat that lowers bad LDL cholesterol and increases good HDL cholesterol,” said Dr Min.
Blueberries
Blueberries are also high in antioxidants and a source of fibre. Antioxidants are important because they help keep the body’s free radicals in check, which are harmful if they are in your body in excessive levels.
“Think of them as guardians of your blood vessels: they can help lower blood pressure, improve the flexibility of your arteries and increase HDL cholesterol, which helps protect your arteries,” said Dr Min.
Oranges
Famous for their vitamin C content, which is an important antioxidant, but also because they “provide important compounds called flavanones [which] have been shown to help lower blood pressure, improve cholesterol levels, reduce inflammation and support healthy blood sugar regulation, which are all important factors in reducing cardiovascular risk,” said fellow cardiologist Audrey T Damren.
What causes heart disease?
Heart disease is typically triggered by a build-up of fatty deposits along the walls of the arteries surrounding the heart. This accumulation narrows the arteries and limits blood flow to the heart.
The NHS warns that your risk of developing heart disease increases considerably if you:
- smoke
- have high blood pressure
- have high cholesterol
- do not exercise regularly
- have diabetes
- are obese or overweight
- have a family history of heart disease
How can I prevent heart disease?
- Be more physically active
- Keep to a healthy weight
- Don’t smoke
- Reduce alcohol consumption
- Keep blood pressure under control
- Keep diabetes under control
Alongside consuming plenty of the fruits highlighted above, there are numerous other steps you can take to lower your risk of heart disease. Chief among these is following a healthy, balanced diet that is low in unhealthy saturated fats and rich in fibre.
What other foods are good for preventing heart disease?
Naturally, it is not solely these four fruits that can help reduce the risk of heart disease – there are many more to consider, including:
This story originally appeared on Express.co.uk
