Fruit

The Heart-Healthy Benefits of Fruit

They’re colorful. They’re delicious. And they’re good for you. An apple a day is only the beginning…

The American Heart Association recommends eating several servings of fruit every day. They are good sources of vitamins and minerals, plus they’re low in calories, high in antioxidants, and rich in dietary fiber. They also contain substances found in plants that can help prevent cardiovascular disease, improve cholesterol and lower blood pressure. What’s more, filling up with fruits leaves less room for high-fat foods, such as meat, cheese and snacks.

How to Pick the Right Fruit

All fruits are not prepared or packaged in an ideal way. Although fruit contains its own natural sugars, unnatural or processed sugars are often added to packaged or prepared fruit and may be disguised as different names on their lists of ingredients. Look out for added ingredients such as syrups, fruit juice concentrates, and ingredients ending in “ose,” such as dextrose or fructose. Make sure to check the nutrition facts on your packaged fruit, paying particular attention to its natural (vs. added) sugar content.

Recommended

• Fresh or frozen fruit
• Canned fruit packed in juice or water
• Apples
• Bananas
• Berries
• Melon
• Pineapple

NOT Recommended

• Coconut
• Canned fruit packed in heavy syrup
• Frozen fruit with sugar added

How To Add Fruit To Your Diet

Including more fruit in your diet is easy. Try keeping a bowl of fruit in your kitchen and at your office desk so you make that your first choice when you’re hungry. For dessert, choose berries (and add a low-fat or fat-free whipped topping). Look for recipes that include fruits in the ingredients. Visit these links for recipe ideas:

Sources: The American Heart Association; hearthealthyonline.com.