Plant Food: Cherries and Berries: Nature’s Sweet Remedy for a healthy Heart

𝗖𝗵𝗲𝗿𝗿𝗶𝗲𝘀 𝗮𝗻𝗱 𝗕𝗲𝗿𝗿𝗶𝗲𝘀: 𝗡𝗮𝘁𝘂𝗿𝗲’𝘀 𝗦𝘄𝗲𝗲𝘁 𝗥𝗲𝗺𝗲𝗱𝘆 𝗳𝗼𝗿 𝗮 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗛𝗲𝗮𝗿𝘁

Did you know that almost 19 million people worldwide die each year from cardiovascular diseases (CVD) like heart attacks, strokes, and arterial clots? These issues are often linked to atherosclerosis, the stiffening of the arteries, which is primarily caused by unhealthy lifestyle choices.

However, there’s good news! A healthy diet rich in fresh fruits and vegetables can help prevent these conditions.

𝗖𝗼𝗺𝗯𝗮𝘁 𝗠𝘂𝗹𝘁𝗶𝗽𝗹𝗲 𝗥𝗶𝘀𝗸 𝗙𝗮𝗰𝘁𝗼𝗿𝘀
Atherosclerosis is driven by multiple risk factors such as high cholesterol, inflammatory and oxidative stress, smoking, age, hypertension, diabetes, and genetic factors. Unhealthy behaviors like smoking, a sedentary lifestyle, and poor diet increase the risk of CVD. Additionally, obesity, high blood sugar, and high blood pressure are common contributors to heart disease.

𝗧𝗵𝗲 𝗚𝗿𝗼𝘄𝗶𝗻𝗴 𝗕𝘂𝗿𝗱𝗲𝗻 𝗼𝗳 𝗖𝗩𝗗
Globally, the cost of managing CVD was over $900 billion in 2015 and continues to rise with the increasing prevalence of type 2 diabetes and hypertension. This underscores the critical need for lifestyle modifications to prevent CVD.

𝗧𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗼𝗳 𝗣𝗵𝗲𝗻𝗼𝗹𝗶𝗰 𝗖𝗼𝗺𝗽𝗼𝘂𝗻𝗱𝘀
A recent study in the journal Nutrients highlights the incredible benefits of phenolic compounds found in cherries and berries on cardiovascular health. These compounds, including flavonoids, stilbenes, and phenolic acids, play a vital role in reducing oxidative stress, countering inflammation, and promoting heart health.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗣𝗼𝘄𝗲𝗿𝗵𝗼𝘂𝘀𝗲𝘀
Cherries and many berries such as acerola cherries, black goji berries, cranberries, raspberries and blueberries are low in fat, high in fiber, and packed with nutrients. They contain bioactive compounds like flavonoids (anthocyanins), resveratrol, and hydroxycinnamic and hydroxybenzoic acids. These compounds reduce oxidative stress, inflammation, and blood sugar levels while promoting vasodilation and offering antimicrobial benefits.

Cherries and berries may contain 𝟮𝟬𝟬-𝟯𝟬𝟬 𝗺𝗴 𝗼𝗳 𝗽𝗼𝗹𝘆𝗽𝗵𝗲𝗻𝗼𝗹𝘀 per 100 g of fresh fruit, similar to the polyphenol content in chocolate, legumes, and cereals. A healthy diet with ample fruits and vegetables can provide around a gram of polyphenols per day, supporting heart health and overall well-being.

Incorporate more cherries and berries into your diet to enjoy their delicious taste and heart-healthy benefits! Your heart will thank you.