#2 Heart Friendly fruits: FRUIT-filled Christmas series

So some days ago I decided to do a series on fruits which was supposed to be for 7 days.  I had no idea it would be this difficult to be consistent. I asked @deirdyweirdy how he was able to manage a 26-day series and he said it was just about perseverance. So this morning after deciding to post it whenever I can,  I changed my mind. I will make it everyday and complete it by new year. 

In the previous post I mentioned that fruits have lots of added health benefits apart from being fleshy,  sweet and packed with vitamin C. 

Some fruits contain minerals and biologically active chemicals that are wonderful in protecting the heart and blood vessels.  It's absolutely important for the heart and blood vessels to work at optimal states.  Without the heart,  we can't function.  Without the heart we are dead.  The heart pumps blood which contains all the nutrients the body needs,  oxygen as well as cells that fight microorganisms in the body. Whenever we talk about emotions we touch our chest,  where the heart is because it is single handedly the most important organ in the body aside from the brain. 

The fruits that help the heart as well as blood vessels stay healthy and function well mostly contain biologically active substances such as Vitamins,  flavanoids,  resveratrol, polyphenols,  pectin, monounsaturated fats and lots of others.  Some of these help fight against bacteria and inflammation in the heart and vessel walls while others have the function of lowering cholesterol levels or preserving the levels of the "good fats" in the body while reducing the level of "bad fats"

Olives 

This fruit doesn't exactly have the sweet and fleshy taste we all love in fruits but it does have amazing health benefits.  

The oil in olives is very good for the heart and blood vessels. It contains monounsaturated fatty acids which are heart and blood vessel friendly. They also contain a substance called Oleocanthal which has anti-inflammatory effects.

Avocado

This fruit is packed with monounsaturated fatty acids which useful in lowering blood cholesterol and preventing the development of atherosclerosis.  

A 2005 National Institute of Cardiology study showed the oil could reduce hardening of the arteries, which often leads to heart disease when the coronary arteries are involved. 

Citrus fruits

Most common examples are oranges,  tangerines,  grapefruits. These are packed with vitamin C and according to an 11 year study, people with higher levels of vitamin C have lowers risk of developing heart failure.  This study was carried out in people aged 60 to 79 years.  Citrus fruits also contain hesperidin which is said to improve blood flow in blood vessels in combination with flavanoids and pectin which are suspected to have antioxidative effects. 

Bananas

This particular fruit is rich in potassium and magnesium. Potassium as well as magnesium is particularly beneficial for people with hypertension (high blood pressure).  It helps lower the blood pressure. 

Apples

Apart from vitamin C,  they are said to contain a lot flavanoids, pectin and polyphenols which are suspected to have both antioxidative and cholesterol lowering functions. 

The bulk of these two nutrients are said to be in the skin of the apple.  Therefore it is important not to peel off the skin as some people do that. 

Berries

Blueberries,  raspberries,  blackberries; these are all wonderful fruits that we can't afford to take for granted.  They contain a lot of vitamin C which has already been said to help in preventing heart attacks. They also contain a substance called resveratrol.  It is in the phenol group which has antioxidative effects.  Basically they work to reduce free radicals and their effects in the heart muscles as well as the blood vessels. 

The healthy benefits of fruits with regards to the heart cannot be overstated.  Going natural makes your heart stronger,  healthier and a lot more protected from heart breaks (the medical kind- heart attacks). 

I'll continue the FRUIT-filled Christmas series tomorrow with "Fruits the Boost the Brain and memory"

Thanks for reading.  Questions are definitely encouraged. 

Don't forget to COMMENT,  UPVOTE & FOLLOW for more. 

Sources:

[Better Health and Living](http://amp.bhg.com/recipes/healthy/heart-healthy/top-10-fruits-for-your-heart-health/)

[Prevention](https://www.prevention.com/health/health-concerns/best-foods-for-heart-health?amp)

[Harvard](https://www.health.harvard.edu/heart-health/dietary-vitamin-e-and-heart-failure)

[Olive Oil Times](https://www.oliveoiltimes.com/olive-oil-health-benefits)

[Medical News Today](https://www.medicalnewstoday.com/articles/270406.php)