- The dietician recommend to add heart -healthy basic nuts such as walnuts, beets, pomegranates and oats to her autumn shopping list.
- With antioxidants, fiber and healthy fats, these foods supply heart health throughout the season.
- Find color when shopping, choose frozen and keep the added sugar low.
Autumn is the season of crunchy apples, hearty stews and garnades that burst from color. These foods not only bring comfort and taste with nutrients that can protect your heart. Fruit, vegetables, wholemeal products and unsaturated fats found in many autumn keepers play a role in reducing cholesterol, supporting healthy blood pressure and reducing inflammation.
We emphasize eight autumn foods that are particularly good for heart health, with experienced insights into why they are important and how to enjoy them. From beets to walnuts, these picks help you to build nutritious meals throughout the season.
1. Apple
Apples deliver more than just seasonal taste – they are rich in soluble fiber and antioxidants that support healthy cholesterol levels and protect blood vessels. “Much of these advantages focuses on the peeling. Therefore, enjoying entire apples with the skin offers the greatest protection for your heart” Jaime Bachtell-Shelbert, RDN. Try apples in salads with walnuts and greens, baked in oatmeal or simply combined with nut butter for a heart -healthy snack.
2. Winter pumpkin
Butternut, Acorn and Delicata -Kürbis – All examples of winter pumpkin – are staples that are loaded with nutrients that support heart health. They provide soluble fiber that help lower cholesterol levels, and potassium, a mineral that balances sodium and supports steady blood pressure. The lively orange color comes from Beta -Carotin, an antioxidant that protects blood vessels from oxidative stress. “Thanks to its impressive nutrient profile, Winterkurbis earns its place as a heart -healthy staple,” says Samantha Peterson, MS, RDN. “Prepare roast cubes for simple meals, puree in soups for creaminess without cream or puree for a muffin dough for a nutrient thrust.”
3. Kale
Kale thrives in the cooler months and is one of the most nutritious green for heart health. “The high vitamin K content helps to maintain a healthy blood general and support the structure of your blood vessels,” says Peterson. “Kale is also rich in antioxidants such as vitamin C that protect the arteries from oxidative stress, a key factor for the development of heart disease.” Massage raw leaves for salads, fry with garlic or bake in kale chips for a crispy, heart-healthy snack in cabbage chips.
4. Beets
With their deep ruby ​​color and its earthy taste, beets bring a climbing of brightness into meals. “They are rich in food nitrates that the body converts into nitrogen oxide to relax the blood vessels, improve blood flow and reduce blood pressure,” says Veronica Rouse, RD. “Books also provide antioxidants, fiber, folic acid and potassium that support all cardiovascular health. Try them roasted, grated into salads or mixed for a naturally sweet thrust in smoothies.”
5. Oats
Oats are a cozy autumn cover that works just as well in a sweet breakfast as in hearty bowls. “They are a great source of soluble fiber that helps to reduce LDL cholesterol and support the health of heart health,” says Rouse. “Enjoy them as an oat overnight, a warm bowl with fruit and nuts or muffins and muffins and muesli to get a fiber boost.”
6. Brussels sprouts
Brussels sprouts dishes in autumn in the fall of the taste and are an excellent source for vitamin C. Vitamin C is an antioxidant that supports the health of the blood vessel and protects against oxidative stress, a factor for cardiovascular diseases. Fry until you are crispy, crush them in herb salad or fry with garlic for a quick side.
7. Pomegranate
With their sweet taste, pomegranate gives a splash of color for autumn and winter meals. “Grenades contain unique antioxidants that support healthy blood pressure to improve blood flow and protect against plaque structure,” says Michelle Routhenstein, MS, RD, CDCES, CDN. Sprinkle the seeds over yogurt or grain bowls or give a dash of pomegranate juice to the water to get a refreshing, heart-healthy drink.
8. Walnuts
Walnuts are harvested in autumn and bring both sweet and hearty dishes a rich, nutty taste. “They are rich in Omega-3 on a vegetable basis, together with other compounds that support healthy blood vessels,” says Routhenstein. Try it in salads, sprinkled on oatmeal or paired with apples for a classic autumn snack.
Shopping tips
- If necessary, choose frozen. Frozen kale, beets and Brussels sprouts are just as nutritious as their fresh counterparts and last longer in the freezer.
- Select options with low sugar. Choose old -fashioned or steel -cut oats via flavored instant packages with an added sugar.
- Note your pantry. Keep oats, walnuts and other heart-friendly shelf-stable basics in your pantry for simple meals.
- Find color. Deep red, green and oranges often signal antioxidant-rich foods that benefit heart health.
Our expert
Eating with the seasons is an easy way to bring heart -healthy food onto your plate. From apples and kale to pumpkin, beets, pomegranates and walnuts, staples are naturally rich in fiber, antioxidants and healthy fats that support their heart.
