Blueberries, a small fruit rich in antioxidants
Among heart-healthy fruits, blueberries are often ranked high for their anthocyanin content, a prominent antioxidant that gives them a dark purple color. Many international studies have recorded that blueberries help reduce inflammation, improve blood vessel elasticity and support cholesterol regulation.
A six-month study at the University of East Anglia (UK) showed that people who eat a glass of blueberries per day have better blood vessel function, significantly improved cholesterol levels and a reduced risk of heart disease by 12 - 15%. From a nutritional perspective, blueberries also score points for being low in calories, low in carbohydrates and three times as rich in fiber as grapes.
Nutritionist Allison Herries, verywell Health Health Health Health Examination Council (USA) said: Kumbles provide outstanding benefits to the heart thanks to their ability to reduce oxidative stress and improve the flexibility of blood vessel walls.
Grapes help lower blood pressure and improve blood sugar
Not inferior to blueberries, grapes also have many nutrients that support the cardiovascular system, especially resveratrol, a compound belonging to the polyphenol group with strong anti-inflammatory and antioxidant effects.
Research shows that resveratrol helps lower blood pressure, regulate cholesterol and improve insulin sensitivity, especially in people at risk of diabetes. With significant vitamin K, vitamin C and manganese content, grapes also support immunity and metabolism.
Patty Weasler is a US-licensed nurse and nutritionist: Coconut has a variety of benefits, especially for those who want to control their blood pressure and support sugar metabolism.
Both fruits are easy to eat and suitable for Vietnamese meals. Blueberries can be added to yogurt, granola, oatmeal or smoothies. Grapes can be eaten directly, mixed with salad or roasted to create a light caramel flavor.
Whether choosing blueberries or grapes, experts recommend diversifying fruits to supplement rich in antioxidants, vitamins and minerals. Balance in diet is still the key to keeping the heart healthy, especially for workers who are often under work pressure.
