SAEDNEWS: Plants are not only full of vitamins and minerals, but they also contain nutrients like phytochemicals that have anti-inflammatory and cholesterol-lowering properties.
According to SAEDNEWS, there's no better time than autumn to buy colorful, heart-healthy foods. Plants are packed with vitamins and minerals, as well as nutrients like phytochemicals that possess anti-inflammatory and cholesterol-lowering properties. This article highlights the benefits of consuming certain fruits and vegetables to improve heart health in autumn.
Brussels sprouts are cruciferous vegetables rich in antioxidants, including glucosinolates, which the body converts into isothiocyanates (heart-beneficial compounds) during digestion. Antioxidants help reduce inflammation in the body. For example, a study published in May 2022 in Food Chemistry found that consuming cruciferous vegetables high in isothiocyanates, such as Brussels sprouts, is associated with a 10% reduction in all-cause mortality. Brussels sprouts are also a good source of fiber, which helps control blood sugar and weight, both of which reduce the risk of heart disease, according to the Mayo Clinic.
Antioxidants called carotenoids give pumpkins their red, orange, and yellow colors. Beta-carotene, alpha-carotene, lutein, and zeaxanthin are all part of this group of compounds. A meta-analysis published in April 2022 in Frontiers in Nutrition showed that these compounds may help combat oxidative stress, which is associated with inflammation and several chronic diseases, including cardiovascular disease, type 2 diabetes, neurodegenerative diseases, and certain cancers. Half a cup of pumpkin provides 220% of your daily vitamin A needs, and vitamin A has antioxidant properties that protect against heart disease.
Like pumpkin, sweet potatoes are rich in beta-carotene, which is beneficial for heart health. A study published in August 2022 in the journal Antioxidants found that sweet potatoes contain unique potent antioxidants called sporamins, which have been studied for their positive effects on colon cancer. Sweet potatoes are also high in fiber. Even if you have type 2 diabetes, you can eat sweet potatoes because they have a low glycemic index, meaning they do not significantly raise blood sugar levels even in people with diabetes.
Beets are a natural source of nitrates, which the body converts into nitrites to keep your arteries healthy. Beet juice can help control high blood pressure. However, if your urine turns pink or your stool turns red after eating beets, don't worry.
Ellagic acid in pomegranates may help prevent cholesterol buildup in the arteries. Pomegranates are a good source of potassium and help control high blood pressure. Try adding pomegranate seeds to oatmeal, yogurt, cereals, and salads.
Beans and legumes are staple foods recommended for heart health. They are rich in fiber, vitamins, and minerals without saturated fat. Green beans are also a good source of fiber and vitamin B6, which help improve heart health.
