What Is the Healthiest Fruit for the Heart?

June 20, 2024

It’s well established that maintaining a healthy heart is crucial for overall wellness and longevity. As cardiovascular disease remains a leading cause of death worldwide, many people are seeking natural ways to improve their heart health. In addition to maintaining good habits like regular exercise, our daily diet presents a prime opportunity to boost our health. And one of the healthiest (and tastiest) categories of food is fruit. Packed with essential nutrients, antioxidants, and fiber, certain fruits have been shown to offer significant benefits for cardiovascular health, making them an ideal addition to any heart-conscious diet. ¹

Risks to Heart Health

The heart is obviously one of our most important organs, responsible for pumping the blood that transports oxygen and nutrients to cells all over the body. Unfortunately the heart and the cardiovascular system in general face many risks to our health. While some of these risks are genetic or otherwise outside our control, many are lifestyle related and can improved:

High blood pressure (hypertension): High blood pressure can damage the arteries, making them less elastic, which decreases the flow of blood and oxygen to the heart and can lead to heart disease and stroke.
High cholesterol: High levels of LDL cholesterol (the “bad” kind) can lead to the buildup of plaque in the arteries (atherosclerosis), also increasing the risk of heart attack and stroke.
Obesity: Nearly 40% of the U.S. population can be categorized as obese, which essentially means being overweight enough for it to start causing health problems. Excess weight can lead to conditions that increase the risk of heart disease, including high blood pressure, high cholesterol, and diabetes.
Smoking: Smoking damages the lining of the arteries, increases blood pressure, reduces oxygen in the blood, and raises the risk of blood clots.
Diabetes: Type 2 diabetes is a common metabolic disease that involves an inability to produce enough insulin, a hormone that helps the body use glucose for energy. This makes it difficult for diabetics to regulate blood sugar levels, and high blood sugar levels can damage blood vessels and the nerves that control the heart.
Physical inactivity: A sedentary lifestyle contributes to weight gain and increases the risk of high blood pressure, high cholesterol, and diabetes.
Poor diet: The average American diet is high in saturated fats, trans fats, cholesterol, sodium, and refined sugar; all of these substances can increase the risk of cardiovascular disease as well as leading to weight gain and obesity.

How Can Fruit Help the Heart?

Significant research over recent decades has shown that a steady diet of fruits (and vegetables) is associated with a lower risk of chronic disease, including heart disease and stroke. While the precise mechanism for lowering risk is unknown, the data suggests it has to do with the variety of nutrients and other beneficial compounds contained in fruit. Below are some of the health benefits that are believed to come from fruit: ²

Fiber: Most fruits are a great source of dietary fiber, a type of carbohydrate that the gastrointestinal system can’t actually digest. In addition to being important for healthy digestion, fiber (particularly soluble fiber) is also known to help lower cholesterol levels and thereby reduce the risk of atherosclerosis and heart disease.
Antioxidants: Fruits are also packed with antioxidants like vitamin C and phytochemicals like flavonoids and polyphenols. These substances help protect the cardiovascular system by neutralizing particles called free radicals that are believed to be involved in the development of oxidative stress and inflammation, two risk factors for heart disease. Though essentially all fruits contain antioxidants, apples, strawberries, and blueberries are examples of especially good sources. ³
Potassium: Some fruits, like kiwifruit, pomegranates, and apricots, are notably high in the mineral potassium. Potassium helps regulate blood pressure by balancing the effects of sodium in the diet and relaxing blood vessel walls; this reduces the strain on the cardiovascular system.
Anti-inflammatory: Chronic inflammation is a significant risk factor for heart disease and a number of other conditions. Some studies have provided evidence that fruits like blueberries, cherries, and grapes contain anti-inflammatory compounds that can help reduce inflammation in the body.
Weight management: Beyond providing robust nutritional value, fruits are a great choice for anyone looking for weight loss. One of the main reasons is that fruits contain a lot of water and fiber, two components that increase satiety while not containing many calories.
Nutritious: Fruit is also simply beneficial in an overall way because of the wide variety of nutrients that can be found in fresh fruit, dried fruit, and fruit juice. Citrus fruits like oranges, lemons, and limes, for example, are high in vitamin C. Other fruits, like blackberries, plums, and mango, are high in vitamin K. Because of all these nutrients, organizations like the USDA recommend regular fruit consumption, usually 2-5 servings of fruit per day.

Another important reason for regular fruit consumption is related to sugar intake. As noted earlier, the typical American diet has high sugar content in the form of various sweeteners, but not all types of sugar are the same. Fruit sugar (fructose) differs significantly from refined sugar in both composition and health impact. Unlike refined sugar, which is essentially pure sucrose and "empty calories," fruit sugar comes packaged with fiber, vitamins, minerals, and antioxidants. This natural combination slows sugar absorption, leading to a more gradual rise in blood sugar levels and better insulin response.

Partner With FruitSmart

Keeping the heart healthy should be a high priority for everyone, especially since eating fruit is simultaneously so beneficial and so delicious. At FruitSmart, we are passionate about providing premium fruit ingredients so that consumers have access to healthy, filling foods. From juices and concentrates to purees and even dried ingredients, FruitSmart offers products that can help you deliver the next great recipe for your customers. To learn more about FruitSmart, our processes, and what it’s like to partner with us, please contact us today.