Heart: Fortify this summer with fruits and vegetables

If you’re looking for a hearty healthy snack to enjoy in the middle of the day or any time you need an extra boost of energy, seasonal fruits and vegetables are the best choice because most of them contain vitamins, minerals and fiber. help in lowering blood pressure and supporting your heart.

These fruits and vegetables also increase the body’s hydration levels, which is especially important as the mercury rises. Variety is the key, as this way you’ll maximize the benefits for heart health by consuming a valuable combination of antioxidants.

What to eat to strengthen your heart

If you don’t usually eat a lot of fruits and vegetables, then you can start by adding one or two servings a day, between main meals or as a side dish to salads. The best options include:


It’s a tomato rich in heart-healthy nutrients like potassium and vitamin C. They also contain folic acid. I was looking forin regulating blood levels of homocysteine, an amino acid that can increase the risk of heart disease.

Moreover, according to another research Lycopene in tomatoes lowers the risk of stroke and heart disease. You can enjoy them raw in a salad or cooked with whole wheat pasta.


Summer berries, such as blueberries, are rich in anthocyanins, which provide anti-inflammatory and antioxidant benefits. contribution in reducing the risk of heart disease.

It is also a good source of fiber and vitamin K, which supports blood clotting and bone formation. You can enjoy it frozen in yogurt or plain.


This summer fruit is nutrient-rich in potassium, vitamin C, and fiber they contribute in improving cholesterol, lowering blood pressure and protecting against heart disease.

It also contains beta-carotene, an antioxidant that gives peaches their characteristic shade. According to research Once converted to vitamin A in the body, it helps reduce the risk of heart disease.

You can grill them, stir them into sauces, and add them to summer salads.


Pumpkin is a good source of potassium, an important mineral for controlling blood pressure reduction risk of stroke and heart disease. Cut them into slices and lightly drizzle with olive oil and cook with other vegetables.

Instead of salt, add your favorite spices like garlic, onion, pepper, parsley and dill.

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