Autumn is a great time to enjoy not only delicious food, but also to take care of your health. Seasonal fruits and vegetables not only provide the body with valuable nutrients, but can also be a key ingredient in heart-healthy meals. Medical experts advise that a heart-healthy diet should be based on fresh fruits and vegetables, lean sources of protein and whole grains. Below are 7 fall foods that should be included in your daily diet.
Sweet potatoes
Sweet potatoes are one of the best fall food choices for the heart. They are a great source of fiber and antioxidants like beta-carotene, which reduce inflammation and support heart health. In addition, sweet potatoes contain vitamin A, which can help reduce the level of “bad” LDL cholesterol in the blood.
Pumpkins are good for the heart
Autumn without a pumpkin is simply unimaginable! Pumpkins are rich in fiber, antioxidants, and important vitamins, but they’re also low in sodium, making them great for a heart-healthy diet. Pumpkin soup with spices is good for the heart, and desserts like , should be eaten in moderation as they can be high in sugar.
Brussels sprouts
Brussels sprouts are very good for the heart because they are rich in vitamin K, antioxidants and fiber. These substances help maintain healthy cholesterol levels and overall heart health. Brussels sprouts can be stewed, baked, baked or used in salads.
Cranberries
Cranberries are another fall fruit that is good for the heart. These berries contain polyphenols that can improve vascular function and reduce oxidative stress. However, it is important to avoid overly sweet canned cranberries, which are high in sugar and preservatives.
Apples
Apples are a traditional health food product, often referred to as “an apple a day, and you won’t need a doctor.” These fruits contain vitamins and polyphenols that reduce inflammation, help lower blood pressure, and prevent atherosclerosis, thereby reducing the risk of cardiovascular disease. In autumn, you can enjoy apple salad or apple pie.
Table beets
Beets contain nitrates, which help relax and dilate blood vessels, making it easier for blood to flow through the arteries and lower blood pressure. Although this product is not a permanent solution to high blood pressure, it is beneficial when included in your daily diet.
Walnuts
Walnuts are known for their heart-healthy properties. They contain plant-based omega-3 fatty acids, which lower cholesterol and improve heart health.
How to prepare autumn vegetables and fruits
To get the most out of autumn vegetables and fruits, it is important to prepare them properly. It is recommended to fry vegetables with healthy oils, such as olive oil, and to limit the amount of salt. Also, heavy cream, butter and too much sugar should be avoided and instead opt for light baking or baking with healthy oils.
