The 5 Best Fruits to Help Improve Your Heart Health.

According to a nutritionist and cardiac expert, eating more of these heart-healthy fruits can add years to your life.

It's no secret that fruit is healthy and nutritious. But did you know that eating fruit can also boost your heart health and increase your lifespan? Much research, including a 2019 study published in the journal Current Medicinal Chemistry, has revealed that a diet rich in fruits, among other foods, has strong cardiovascular protective effects. Translation? Eating fruit is good for your ticker and helps prevent heart disease—the No. 1 killer globally, per the World Health Organization.

To find out which heart-healthy fruits you should include more of in your diet, we chatted with Dana Ellis Hunnes, Ph.D., M.P.H., RD, a senior cardiac dietitian at the UCLA Medical Center and author of Recipe for Survival, who shares five of her top picks. Keep reading to learn how these fruits can boost your heart health and help you live longer.

1. Blackberries.

Blackberries are a delicious fruit packed with nutrients critical to heart health. One such nutrient is anthocyanins—a group of deep red, blue and purple plant pigments. Anthocyanins are rich in powerful antioxidants that support cardiovascular health. In addition, a 2021 study published in Biomolecules found anthocyanins to be an "inexpensive, accessible and effective approach" to help prevent atherosclerosis (arterial plaque buildup) and reduce the risk of cardiovascular aging and disease.

One cup of blackberries provides more than one-third of your Daily Value for vitamin C and 5% of your daily potassium intake, per the USDA—two essential nutrients for cardiovascular health.

"Blackberries are high in fiber, antioxidants, polyphenols, flavonols and water, making them incredibly healthy for your heart and gastrointestinal tract due to their antioxidant and fiber content," says Ellis Hunnes. "Plus, they're low in calories, filling and anti-inflammatory."

2. Blueberries.

These tiny but mighty berries are jam-packed with nutrition, including heart-healthy properties. Daily blueberry consumption has been associated with improved cellular function of blood vessels to help control blood pressure and prevent blood clotting, per a 2019 review published in The Journals of Gerontology.

Blueberries are rich in soluble fiber, which improves cardiovascular health by reducing cholesterol and aiding your gut in eliminating bile, according to another study published in Nutrients in 2021. Per the USDA, 1 cup of blueberries delivers 4 grams (11% to 14% of your DV) of dietary fiber.

"Like blackberries, blueberries are rich in polyphenols, flavanols and phytonutrients (plant nutrients) that are anti-inflammatory and beneficial for heart health and the GI tract," says Ellis Hunnes.

3. Raspberries.

These beloved berries are fun to snack on (you may as well consider them nature's candy) and fantastic for cardiovascular well-being. For example, eating berries (like raspberries) has been associated with several cardiometabolic benefits, including reduced LDL cholesterol, improved blood pressure, healthy weight management and lower inflammation.

One cup of raspberries provides 8 grams of fiber, per the USDA. As detailed above, fiber is a vital nutrient for your cardiovascular health and function.

"Another berry similar to blackberries, raspberries have slightly different levels and types of phytonutrients as evidenced by their different colors," explains Ellis Hunnes. "Raspberries are great for the heart and gastrointestinal health since they're anti-inflammatory and high in fiber. Also, they're low in calories and contain plenty of water."

4. Papaya.

Papaya (affectionately called pawpaw) contains many heart-friendly nutrients like potassium and the antioxidant vitamins A and C. According to the USDA, 1 cup of papaya chunks provides nearly 100% of your DV for vitamin C and 8% of your DV for vitamin A.

Deficiencies in vitamins A and C have been associated with cardiovascular abnormalities where supplementation with these vitamins has been claimed to reduce the cardiovascular risk for heart disease, high blood pressure, atherosclerosis, heart attack and heart failure, per a review published in Frontiers in Physiology in 2021.

In addition, potassium-rich foods can boost heart health by dilating your blood vessels, allowing for more efficient blood circulation, per a 2020 study published in Food Science & Nutrition.

"Papaya is high in potassium, which can be good for blood pressure," says Ellis Hunnes. "Also, papaya contains digestive enzymes that can aid digestion and keep the GI tract healthy, which lowers inflammation and keeps you healthy."

5. Red Grapes.

The high polyphenol content of red grapes makes them another fantastic fruit for protecting heart health. The polyphenols found in grapes have been shown to benefit human health in treating cardiovascular diseases and diabetes by reducing oxidative stress, lowering blood pressure and decreasing inflammation, per a comprehensive review published in Molecules in 2021.

"High in antioxidants, polyphenols, flavanols, fiber and resveratrol, red grapes can help lower inflammation. They're also full of water, which helps with satiety," says Ellis Hunnes.

source: www.eatingwell.com

 

13 Best Foods for Kidney Health.

Courtesy vectorportal.com 

Add these nutrient-rich foods to your diet for optimal kidney health.

Your kidneys play an important role in your overall health. However, they are often overlooked when we think of organs that keep us healthy. Think of your kidneys as filters that get rid of all the things you don't want in your body. These two bean-shaped organs filter your blood and remove toxins and excess fluids. Not only that, but they also keep your levels of potassium, sodium and more in check. At the same time, they produce hormones that help to regulate everything from your blood pressure to your bone strength. Long story short: Your kidneys do a lot. So much, in fact, that they can get overtaxed. Roughly one in seven American adults has chronic kidney disease, which can cause waste and fluid buildup in your body. Worse yet, most people with CKD don't know they have it.

Poor eating habits heighten your risk for CKD. But when you eat the best foods for your kidneys, the reverse can be true. Since certain foods are good for kidneys, what you eat can help to protect your kidney health.

Best foods for healthy kidneys.

These are our top picks for foods to add to your diet for optimal kidney health.

1. Fatty fish 

 Fish delivers protein, and when you choose a fatty fish like tuna, salmon or trout, you're also getting omega-3 fatty acids. According to the National Kidney Foundation, omega-3 fats may help reduce fat levels (triglycerides) in the blood and may also lower blood pressure. If you have CKD, you may need to keep an eye on the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in specific types of fish. Although, it's best to consult with your doctor. 

 2. Cabbage 

 This nutrient-dense vegetable is low in both potassium and sodium while packing in fiber, vitamins C and K and more. Plus, cabbage is versatile. You can use it in salads and slaws, but you can also use it as a wrap for tacos, sandwiches and more. 

 

3. Bell peppers 

 Like cabbage, bell peppers pack in lots of good nutrients with low levels of potassium. With them, you get vitamins B6, B9, C and K, plus fiber. And they deliver antioxidants, too. You can slice them and eat them with dips or roast them up and add them to dinner.

4. Cranberries 

 Cranberries help to prevent urinary tract infections. While these usually stay in your bladder, they can travel up to your kidney, making kidney problems worse. Fortunately, regularly consuming cranberries can help you avoid this unwelcome situation. Plus, cranberries have antioxidants that can help to fight inflammation, and they can boost your heart and digestive health. It turns out, these tart berries aren't just for the Thanksgiving table. 

 5. Blueberries 

 We've talked about some of the best foods for kidneys, but you can take it a step further. The question is: What foods help repair kidneys? Blueberries deliver here. With high levels of antioxidants and loads of vitamin C and fiber, blueberries are all-around healthy. They can also help to reduce inflammation and support bone health, reversing some of the issues that can come with CKD. 

 6. Dark, leafy greens 

 There are plenty of reasons to turn to dark, leafy greens like spinach or kale. They deliver so many nutrients that they can help you get key vitamins and minerals, plus immunity-boosting benefits. Be advised, though, that greens can come with a decent amount of potassium. If you have CKD, talk to your doctor before adding more of these to your diet.

 7. Olive oil

 Rich in antioxidants and healthy fatty acids, olive oil can boost your overall wellness. A study from Harvard University found that olive oil may lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer. Beyond all this, it can help you add flavor to dishes without turning to salt or butter. To get more antioxidants, choose unrefined or cold-pressed olive oil that's virgin or extra virgin.

8. Garlic 

 Another antioxidant-rich, inflammation-fighting food, garlic also contains a specific compound called allicin. For people with CKD, allicin -- an active compound found in garlic -- worked just as effectively to help protect kidney health as a prescription drug. If you're looking for the best foods for your kidneys, garlic has to make the list. Plus, it's an excellent way to add flavor even when you're skimping on salt. 

 9. Onions 

 From the same family as garlic, onions give you another excellent and salt-free way to add flavor (bonus points if you saute them in olive oil). Onions also deliver important nutrients like vitamins B6 and C, manganese and copper. They also contain quercetin, a chemical that can help your body fight cancer, and organic sulfur compounds that can reduce your risk of high blood pressure, stroke and heart disease. 

 10. Cauliflower 

 Cauliflower brings the crunch, paired with plenty of vitamins C, B6, B9 and K, along with fiber. It also contains compounds your body can use to neutralize certain toxins -- a big help when your kidneys aren't doing their best filtration work. Cauliflower does contain some potassium and phosphorus, though, so while it makes the list of foods good for kidneys, people with CKD may want to moderate their intake.

11. Egg whites 

 Egg whites are specifically recommended for people with kidney problems. They give you a way to increase your protein levels -- which can be important with later-stage CKD, especially if you're on dialysis. 

 12. Arugula 

 Arugula is packed with nutrients your body needs like magnesium, iron, calcium and vitamins A, B9, C and K. Plus, it's antioxidant-rich and has glucosinolates, which can help your body protect itself against a range of cancer types. You can eat arugula raw (it's a great salad base), but you can also sprinkle it over whatever you're whipping up. It's great on pizzas, in omelets and with pasta, for example. 

 13. Apples 

 Apples deliver the cancer-fighting quercetin and fiber that can help to keep your cholesterol and blood sugar at healthy levels. And they've got plenty of antioxidants. Better yet, they're easy to work into your diet. Leave a bowl of apples on your counter and you'll have a kidney-healthy grab-and-go snack whenever you need one.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

source: www.CNET.com