Fall Fruits and Vegetables for Heart Health

The change of seasons is always bad for human health, especially for people with weakened immune systems. Colds and flu are not the most pleasant conditions, so we must carefully choose the foods that end up on our table.

After all, our well-being and resistance in the face of harmful microorganisms will largely depend on them. To support your heart health, look to fall fruits and vegetables, which are packed with fiber, antioxidants, vitamins and minerals that help protect your cardiovascular system.

According to experts, try to consume at least 250-300 grams of vegetables and more fruits daily to ensure a balanced and healthy diet so that you get the necessary nutrients for your body through food.

• Apples is an excellent source of fiber and polyphenols, compounds found in some fruits and vegetables that are known to support heart health. A 2020 study found that eating two apples a day may help reduce the risk of heart disease in people with high blood cholesterol.
• Pumpkin rich in beta-carotene, a pigment that gives it its characteristic orange color. Beta-carotene is converted in the body to vitamin A, which has antioxidant properties and can protect you from heart disease. You can puree pumpkin, add it to cereal, smoothies, or bake pumpkin pie.
• Pumpkin seeds/pumpkin seeds are a valuable source of fiber, antioxidants and flavonoids, which help fight inflammation and prevent various diseases.
• Cranberry not only protects against urinary tract infections, but also contains polyphenols that support heart health. They include the antioxidant proanthocyanidin, which may help lower blood pressure and improve overall cardiovascular health. You can add cranberries to yogurt, salad, or just eat them and enjoy the taste.
• Pomegranate. Like apples, pomegranates are rich in heart-healthy polyphenols. A classic fall recipe is adding pomegranate to your salad or yogurt for breakfast.
• Beet has established itself as a reliable remedy in the fight against anemia. It contains a lot boron, manganese and iron; these microelements play an important role in hematopoiesis and improve blood composition.
• Okra rich in fiber, vitamin K, vitamin C and folic acid. It may not be many people's favorite food due to its “slippery” texture, but it's perfect for hot meals on cool fall days.
• Sweet potatolike pumpkin, is a good source of fiber and beta-carotene, which has been linked to a reduced risk of heart disease and stroke. They also contain potassium, which may provide similar benefits.

The above mentioned fall fruits and vegetables can provide many benefits for our health and heart. Avoid adding fats such as butter and cream when cooking.

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