Looking for a healthy option to bring to a summer picnic?
Try one of these tasty and colorful fruits — you’ll be doing your heart a favor.
Registered dietitian Sherry Gray tells Verywell Health that there are plenty of summer fruits that can help keep your heart healthy and help you stay hydrated too.
The top in season fruits and veggies Gray recommends for heart health include: tomatoes, strawberries, blueberries, peaches, apricots, watermelon and zucchini.
Read on to learn more about why each makes a perfect addition to your summer diet.
Tomatoes
This summer fruit can seemingly do it all: lower your risk of heart disease, aid in immune function and reduce your risk for type 2 diabetes, among other benefits. Filled with beta carotene and lycopene, the fruit may also lower your risk for certain types of cancer, as those pigments are believed to contain anti-cancer properties.
Chop them up on salads or serve them alongside mozzarella and basil for a fresh summertime appetizer.
Strawberries
High in fiber and water content, strawberries make an ideal summer fruit since they’re hydrating and filling. And despite being sweet, strawberries are lower in sugar than many other fruits, meaning they can still be enjoyed by those with diabetes who need to watch their blood sugar levels.
The bright red berry is also high in vitamin C, manganese, potassium and folate. The vitamin C combined with antioxidants means strawberries can help fight free radicals that would otherwise damage your heart, registered dietitian Melissa Ann Prest tells Verywell Health.
Blueberries
These little berries pack a powerful punch of anthocyanin pigments, which are water-soluble pigments responsible for the blue, red and purple colors in fruits and veggies. These special pigments possess antimicrobial and antioxidative properties, and may help improve neurological function and protect against disease, according to the National Institutes of Health.
In terms of heart health, blueberries are high in fiber and vitamin K.
“In the hot summer months, many of us turn to frozen treats to help cool off. Remember that fruit can be fabulous for this,” Heather Hodson, a clinical nutritionist at NYU Langone Center for the Prevention of Cardiovascular Disease, tells Verywell Health. “Freeze chunks of cut-up fruit or blend and pour into popsicle molds for a sweet and fiber-filled dessert or snack.”
Peaches
Filled with fiber, vitamin C, vitamin A and potassium — plus juicy, sweet deliciousness — what’s not to love about a peach? The pitted fruit may also help lower cholesterol and blood pressure, according to studies done on animals, making them good for heart health.
But the benefits don’t end there. This super-fruit also contains beta carotene, which is good for your eyes; plus polyphenols and probiotics, which may help fight inflammation and decrease your risk of chronic disease, according to the Cleveland Clinic.
Apricots
Swap your usual dessert with apricots topped with cinnamon and yogurt, registered dietitian Bethany Doerfler recommends to Verywell Health.
“Substituting fruit for dessert is a positive lifestyle change that adds up to greater cardiovascular health,” Doerfler says.
Apricots are also high in antioxidants and potassium; and may aid in gut, eye and skin health, according to Healthline.
Watermelon
Despite being 92% water, this melon still holds several key nutrients and minerals. Potassium, lycopene and fiber abound in the fruit. Lycopene, in particular, may improve blood pressure and help to prevent certain heart diseases, according to Verywell Health.
“Try watermelon with pickled onions and a mild crumbled cheese like feta for a unique summer salad,” Doerfler suggests.
Zucchini
The green veggie is good for zoodles — and so much more. Along with other summer squashes, this one is high in potassium, which makes it good for your blood pressure and for lowering the risk of stroke and cardiovascular disease.
According to dietitians, the versatile veggie is also high in vitamin C and fiber, meaning it can aid in digestion and help to remove cholesterol from your blood.
Rachel Carter is a health and wellness expert dedicated to helping readers lead healthier lives. With a background in nutrition, she offers evidence-based advice on fitness, nutrition, and mental well-being.
