The power of Autumn Nutrition for the Heart
Eating seasonally not only brings diversity in the diet but also helps to make the most of the nutrients in agricultural products. Autumn vegetables and fruits are rich in fiber, antioxidants, vitamins and essential minerals, which help reduce cholesterol and limit plaque formation in the arteries.
According to Theresa Gentile, MS, RDN, CDN, a nutritionist in New York: Many types of autumn vegetables are rich in beta-carotene and fiber, which can protect the heart, reduce the risk of heart disease and stroke.
General principles of cardiovascular nutrition recommend eating at least 2.5 cups of vegetables and 2 cups of fruit per day. In particular, the nine autumn agricultural products below are particularly outstanding for their health benefits.
9 types of Autumn vegetables and fruits should be on the menu
Pumpkin: Contains beta-carotene, converted into vitamin A to help fight oxidation and protect the heart. Pumpkin seeds are rich in fiber, which has the effect of reducing cholesterol.
Apple: Rich in fiber and polyphenols. A 2020 study found that eating two apples a day can reduce the risk of cardiovascular disease in people with high cholesterol.
Pomegranate: Rich in polyphenols, helps lower blood pressure and improve blood vessel function. Pomegranate juice has also been shown to be beneficial for the heart, especially in kidney patients.
Beetroot: A natural source of nitrates that help control blood pressure. According to Diana Mesa, RDN, LDN, CDCES, founder of En La Mesa Nutrition in Miami: The sodium in beetroot is beneficial, quite different from nitrate in processed meats because it does not create harmful compounds when cooked at high temperatures.
Kale: Contains natural nitrates, fiber, and antioxidants. Gentile emphasizes: C really helps reduce cholesterol, while fighting free radicals, thereby protecting the heart.
Okra: Provides vitamins K, C and folate. It can be prepared by stir-frying, grilling or roasting to retain nutrients without being viscous.
Brussels sprouts: Rich in fiber, low in calories and contain compounds that help prevent calcifications of blood vessels - a potential cause of stroke.
Cranberries: Contains proanthocyanidin, which helps improve blood vessel function and lower blood pressure. Research shows that cranberry powder is a great source of heart health.
Sweet potatoes: Rich in beta-carotene, fiber and potassium. This mineral helps lower blood pressure and reduce the risk of heart disease and stroke.
Eat seasonally, the key to protecting the heart
A diet rich in autumn fruits and vegetables is not only delicious and economical but also brings long-term health benefits. The combination of fiber, vitamins and natural minerals from these agricultural products can become an important foundation in preventing cardiovascular disease.
As expert Elizabeth Barnes, RDN, who evaluated the medicine for the above study, affirmed: "When we eat a variety of seasonal fruits and vegetables, it not only nourishes the body but also protects the heart in the most sustainable way".
