Autumn harvests bring produce rich in jewel tones and heart-healthy nutrients. Heart disease is the leading cause of death in the United States.
Here are 11 seasonal favorites your heart will love.
Evaluating the Seasonal Heart-Healthy Staples
Seasonal availability coincides with peak nutrient density. The autumn harvest delivers specific chemical profiles that interact beneficially with human metabolic pathways:
- Beets: Beets are a natural source of nitrates and nitrites. Beet juice may help lower systolic blood pressure.
- Pumpkins and Winter Squash: Pumpkins provide potassium, antioxidants, and vitamins A and C. Potassium helps regulate blood pressure while antioxidants bolster the immune system. Winter squash contains carotenoids like beta-carotene, alpha-carotene, lutein, and zeaxanthin, which may help fight oxidative stress. A half-cup of cooked winter squash contains 585 micrograms (mcg) of vitamin A, or 65 percent of your recommended daily value. Vitamin A is vital for maintaining normal heart functions.
- Apples: Apples contain heart-healthy compounds like pectin, a type of fiber, and quercetin, an antioxidant. Apples have been shown to regulate and improve blood sugar and are high in cholesterol-lowering soluble fiber.
- Pears: Pears have 5.6 g of fiber in one medium-size pear, which is about 20 percent of your daily fiber needs. High-fiber foods like pears may help protect against high blood pressure and high cholesterol. Pears are also packed with anthocyanins, an antioxidant that can potentially lower the risk of coronary artery disease.
- They also have sporamins, antioxidants being studied for their positive effects on colon cancer. They provide 4.65 g of fiber, or 16 percent of your daily value.
- Pomegranates: Pomegranates contain micronutrients including ellagic acid and punicalagin, which may help block the buildup of cholesterol in the arteries. Whole pomegranates are a source of potassium.
- Green Beans: Green beans are a source of fiber, with 4.3 g in each cup of cooked veggies. They also contain vitamin B6, which is associated with better heart health.
- The consumption of cruciferous vegetables high in isothiocyanates is associated with a 10 percent decreased risk of all-cause mortality. Brussels sprouts are a source of fiber, with 6 grams (g) in 1 cup of cooked veggies, and 5.4 g of protein.
Contraindications & When to Consult a Doctor
Your doctor can let you know for sure. Soluble fiber can also help lower cholesterol.
