Fruits That are Good For Your Heart

Posted on September 15, 2017 in Living Well with 3 Comments

Over the course of the next few weeks, as part of our line-up of activities for the World Heart Month, we’ll be focusing on bringing you tips, recipes, and habits that help keep the heart in good shape. We already shared a post last week on how to eat right to keep your heart healthy. On this post, we’ll be talking about fruits that help protect you from heart-related diseases.


Now, when we were all kids, we all had our parents, school teachers and literally any adult who cared about us give us the age-old line: “eat your fruits and vegetables”. We all also grew accustomed to the “an apple a day keeps the doctor away” saying. These sayings were popular for one reason – fruits and vegetables do our bodies a world of good.


We should all be eating more fruits and vegetables as part of our regular diets. It is estimated that, for every extra 200g of fruits and vegetables we eat a day, we reduce our risk of Ischaemic Stroke by as much as 33%. Fruits and vegetables pack on vital nutrients like potassium and magnesium, which help to regulate blood pressure in the body. They are also high in nitrates, which help to expand blood vessels and increase blood flow.   These are some of the fruits you should look to make a regular part of your diet to keep your heart healthy:

  1. Oranges and other citrus fruits

Citrus fruits like oranges, lemon, lime, grapefruit, etc are rich in vitamins and nutrients – like potassium, fiber, vitamin B – which are keep the heart healthy. Regular eating of these fruits has been known to help reduce risk factors associated with heart diseases (like high blood pressure, clogged arteries and bad cholesterol). Citrus fruits are also famous for their hesperidin content, which helps increase blood circulation.

  1. Avocado

Avocado, apart from being rich in vital heart-friendly nutrients like potassium, also contain good fat that does well for the heart and the body in general.

  1. Vegetables like lettuce and spinach are rich in vitamin B and folate which help unclog the arteries.


  1. Pumpkin Seeds

Pumpkin seeds are rich in Omega-3 acids and antioxidants that are of immense benefit to the heart. Their fiber content also helps reduce blood cholesterol, thereby reducing the risks associated with heart diseases.

  1. Raisins

Raisins are dried, succulent seedy or seedless grapes. Snacking on them have been proven to be effective in lowering blood pressure and body cholesterol. Raisins are among the more popular dried fruits with numerous health benefits. Next time you go grocery shopping, you might want to stock up on some for you and your family, as they always come in handy as snack food, when not being used as part of a delicious food recipe.


There you go. We hope this post encourages you to increase your fruits and veggies intake. It’s never too early to inculcate habits that will keep your heart healthy for many, many years to come. You might also like our post on Great Substitutes for Soft Drinks.

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  1. JULIET says:


  2. Adeoye Soluade says:

    This is educative and exciting.

  3. Sherry says:

    I love Fruits…Its my all time favorite.I have the group of friends who get together and drink.As drinking does not suits me.So the most amazing part is I sit with my group of friends while they are having alcohol I am only 1 among them who is accompanying them with the fruits.Something funny but it’s my weekly memories with them.

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