Some fruits have many benefits for heart health (Illustrative Image Infobae)
There are various fruits whose consumption is highly recommended for heart health, and among these, bananas and avocados stand out.
On the one hand, bananas have a high potassium content, which helps maintain muscle and heart health; on the other hand, avocados are rich in healthy fats that help increase good cholesterol and eliminate bad cholesterol.
However, in addition to these fruits, there is another one that has a very positive impact on the heart, although many people do not know it.
We refer to the apple, which has a high fiber content that helps eliminate “bad” cholesterol adhered to the arteries to “clean” them and allow blood to flow unhindered.
The apple is rich in fiber and antioxidants (Illustrative Image Infobae)
Among the benefits that apples have for heart health are the following:
- Dietary Fiber: Rich in soluble fiber, especially pectin, which can help reduce LDL (“bad” cholesterol) levels. Fiber also promotes healthy digestion.
- Antioxidants: They contain flavonoids such as quercetin, which have antioxidant and anti-inflammatory properties. These compounds help protect the arteries and reduce the risk of cardiovascular disease.
- Potassium: Good sources of potassium, an essential mineral that helps regulate blood pressure.
- Vitamin C: They contain vitamin C, which is an antioxidant that contributes to the protection of heart cells.
- Low in Calories and Fat: Their low calorie and fat content makes them a healthy option to include in a balanced diet aimed at cardiovascular health.
In addition to the above, pure apple fiber is the most important nutrient for heart health, as it is known to have all of the following properties:
- Cholesterol Reduction: Soluble fiber, found in foods such as oats, fruits (such as apples), and legumes, can help reduce LDL (“bad” cholesterol) levels in the blood. It does this by binding to bile acids in the intestine and promoting their excretion, forcing the body to use cholesterol to produce more bile.
- Blood Pressure Control: A diet rich in fiber can help maintain healthy blood pressure levels. Fiber helps relax blood vessels and improve circulation, which lowers blood pressure.
- Reducing Inflammation: High-fiber diets are associated with lower levels of inflammatory markers in the body, contributing to a lower incidence of cardiovascular disease.
- Maintaining a Healthy Weight: Fiber helps increase feelings of satiety, which can prevent overconsumption of calories and contribute to a healthy weight. Overweight and obesity are significant risk factors for heart disease.
- Improved Insulin Sensitivity: Fiber can improve blood sugar regulation and insulin sensitivity, which is key to preventing type 2 diabetes, a condition that increases the risk of heart disease.
This food is very good for heart health (Illustrative Image Infobae)
So now you know, as the saying goes, “an apple a day keeps the doctor away.” Include it in your diet to keep your heart healthy.
