5 Healthiest Berries for the Heart

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Berries are bright, flavorful, and sweet super fruits and they have proved to be one of the healthiest foods on the planet. These fruits are included on the list that offers special health benefits, especially lowering the risk of heart disease. Several researches about berries are being published; they are being recognized and analyzed for their health giving properties. These colorful fruits are high in fibers, antioxidants, and polyphenols, which help fight chronic disease and cancer. However, the effects differ from berry to berry due to the amount of these chemicals. For example, raspberries have a very high amount of fiber, which is responsible for lower cholesterol level in our body. On the other hand, blackberries have higher concentration of antioxidants – helps prevent cellular damage and decrease the risk of heart disease – than other berries.

People can’t directly digest the fibers that can be found in plants that we usually eat. However, there is also powerful health benefit from these fibers. From the plants, there are two types of dietary fibers and one of them is soluble fiber. With the soluble fiber, it can form a gel to remove the cholesterols in our intestines and decrease the amounts of cholesterol once it enters the bloodstream.

If you have heart problems then you should consider including berries in your diet. According to Harvard Health Publication reports, the skin of berries has anthocyanins – a type of antioxidant. It helps our body in getting more ‘good’ cholesterol or high-density lipoprotein and lowers the ‘bad’ cholesterol or low-density lipoprotein. You can easily identify which berries have a higher amount of anthocyanin by its color. The deep-colored ones like blueberries and blackberries contain more anthocyanins than light-colored berries like raspberries and strawberries.

There are other potential antioxidants that are healthy for the heart, which can be found in berries. Some of these are ellargic acid, quercetin, and vitamin C. There is also tannin – a type of antioxidant called polyphenols – that have cardioprotective benefits.

A recent study in the journal Circulation suggests that addition of some blueberries in yogurt or blending strawberries as a morning smoothie may help reduce heart attack risk. Here are the top five berries that are extremely high with health benefits for the heart.

  1. Blackberry

These berries are rich in polyphenols that help in the prevention of cardiovascular disease and even cancer. They also contain high amounts of soluble fiber known as pectin, a substance that studies link to lowered levels of cholesterol. It is also rich in vitamin C, with a bit of iron, calcium and vitamin A. In Ohio State University’s lab studies, these berries showed the ability to stop tumor formation in the oral cavity and the proliferation of colon cancer cells.

  1. Blueberry

blueberries

The blueberry is consistently ranked at the top of the list with the highest amount of antioxidant, which can slow the aging process and reduce cell damage that can lead to cancer. It is also low fat, free of saturated fat, and a good source of fiber and vitamin C. No wonder it is linked to a lower risk of heart attack.

  1. Strawberry

This is also packed with vitamin C and an excellent source of folate, a nutrient that is assumed to protect the heart but several studies are still needed to prove this. Like blueberries, it contains compounds that help widen the arteries that may prevent plaque build-up in the heart.

  1. Raspberry

raspberry

These are sweet berries that are rich in heart-healthy fiber. They are low in fat and have high levels of polyphenols, which help reduce heart disease risk. In just half a cup, you will get 25% of the recommended intake for vitamin C and manganese.

  1. Acai berries

It is commonly found in the forests of the Amazon rainforest and was traditionally used for its powerful healing and energy boost. It is similar to red wine because it has compact levels of anthocyanin; a substance associated with heart health and lowered levels of cholesterol.

There are several available berries all over the world. Since every berry contains different amounts of chemicals from one another, you should not only eat one kind. It is important to try eating a mixture of berries and include them in your daily diets if you want to have a healthier heart.

 

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