Top 4 Heart-Healthy Fruits Enhance Cardiovascular Protection

By: Naiwen Hu | The Epoch Times

Fruit is fresh, delicious, and rich in vitamins, minerals, and antioxidants, promoting overall health. In this article, we will introduce four fruits—blueberries, cherries, mulberries, and raspberries—that possess anti-aging and heart-protective properties. These fruits reduce the risk of heart disease and offer various additional health benefits.

Blueberries

The nutritional value of blueberries is exceptionally high and contributes to the prevention of cardiovascular diseases. Research has found that blueberries exhibit anti-inflammatory and antioxidant effects, as well as benefits for vascular and glucoregulatory function (blood sugar regulation). Eating one-third of a cup of cup of blueberries daily can reduce the risk of cardiovascular diseases, Type 2 diabetes, and all-cause mortality.

Blueberries also offer health benefits for other parts of the body:

• Protect the eyes and relieve eye strain: Blueberries, rich in anthocyanins, stand out as a top contender among fruits. Anthocyanins are powerful antioxidants that can safeguard the retina, improve vision, and alleviate eye strain, thereby preventing eye conditions such as glaucoma.
• Nourish the kidneys and delay aging: Blueberries, with their deep blue-black hue, are considered beneficial for the kidneys in traditional Chinese medicine (TCM). Eating blueberries is believed to slow down aging and enhance overall vitality. The potent antioxidant properties of blueberries help combat free radical damage, thus promoting the health of the skin and hair.
• Maintain gut health and facilitate bowel movements: In addition to being enjoyed fresh, blueberries can be dried or incorporated into various snacks and desserts, such as blueberry cakes. Additionally, the combination of blueberries with unsweetened yogurt proves particularly beneficial, as the probiotics in yogurt and the pectin in blueberries work synergistically to stimulate intestinal peristalsis, promoting bowel movements.

The correct way to clean blueberries: Blueberries often have a white powdery layer on their skin, which is a waxy protective coating designed to prevent moisture loss. Therefore, there is no need to specifically remove it during cleaning. Simply soak the blueberries in cold water and then rinse them thoroughly under running water before eating.

Cherries

Cherries can improve blood circulation and safeguard heart health. Research has shown that cherries are rich in bioactive components such as anthocyanins, quercetin, potassium, vitamin C, fibre, carotenoids, and melatonin. These compounds offer potential preventive effects against cardiovascular diseases, cancer, diabetes, Alzheimer’s disease, and inflammatory conditions.

• Enrich blood and enhance complexion: Cherries are rich in minerals such as iron, calcium, and potassium, which contribute to skeletal health, promote blood circulation, and improve gastrointestinal function. According to TCM literature, eating cherries can enhance the complexion, giving the skin a rosy hue and promoting overall vitality.
• Reduce gout risk and improve arthritis: The anthocyanins in cherries exhibit antioxidant and anti-inflammatory effects, proving beneficial in preventing and managing arthritis and gout. For those already suffering from arthritis, eating cherries can help reduce swelling and alleviate pain in affected joints. Individuals with gout can incorporate cherries into their diet to help lower uric acid levels, thereby reducing the likelihood of gout attacks.
• Protect the brain and enhance memory: Cherries are known to contribute to brain health and improve memory. A 12-week randomized controlled trial indicated that older adults with mild to moderate dementia experienced improvements in verbal fluency, short-term memory, and long-term memory after drinking 6.76 fluid ounces (200 millilitres) of cherry juice daily.

In TCM, cherries are considered to have medicinal value, and the entire cherry plant is deemed usable in herbal remedies. For individuals with anemia or a weak constitution, eating cherries can tonify qi and help prevent colds. Additionally, the leaves, branches, and roots of the cherry plant offer various effects, including warming the stomach, stopping bleeding, and detoxifying.

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Mulberries

Mulberries have the effect of lowering blood lipids and protecting the cardiovascular system. A study found that after feeding dried mulberries to mice with hyperlipidemia for three months, improvements were observed in arterial and cardiac wall thickness, collagen fibre accumulation in the aorta, and lipid accumulation in the liver. The results indicated that dried mulberries can ameliorate vascular fibrosis, and prevent cardiac hypertrophy, potentially averting myocardial infarction (heart attack). Additionally, they can mitigate weight gain and reduce visceral and hepatic fat accumulation caused by a high-fat diet.

• Tonify kidneys, enrich blood, darken hair, and brighten the eyes: Mulberries were once a supplement exclusively used by ancient Chinese emperors. TCM practitioners often employ mulberries to treat kidney-related ailments due to their resemblance to the kidneys. According to TCM literature, mulberries can tonify the liver and kidneys, and nourish the blood, resulting in dark hair and bright eyes. Regular consumption of mulberries by women can contribute to fair and delicate skin, maintaining a rosy complexion, and vibrant energy even around the menstrual cycle.
• Promote longevity and delay aging: “Fu Sang Wan” is an ancient and miraculous dietary remedy crafted by blending mulberries or mulberry leaves with sesame and honey, creating a pill. Equivalent to modern anti-aging foods, these pills are sweet and delicious, providing benefits such as calcium supplementation, antioxidant properties, and the promotion of a youthful appearance.

If “Fu Sang Wan” is not available at your nearby traditional Chinese medicine stores, you can use mulberry jam mixed with black sesame powder as a spread on toast for breakfast. Additionally, when brewing hot tea, add one or two tablespoons of mulberry jam to create a delightful mulberry tea.

Raspberries

The risk of cardiovascular diseases is associated with various factors. Research has found that consuming raspberries can significantly reduce risk factors such as low-density lipoprotein cholesterol, systolic blood pressure, fasting blood sugar, body mass index (BMI), and glycosylated hemoglobin, thereby lowering the overall risk of cardiovascular diseases.

• Alleviate nocturia: Ancient Chinese medical texts document that raspberries are beneficial to the kidneys and can improve nocturia, easing the inconvenience of frequent night-time urination and promoting a more restful sleep.
• Improve diabetes: Raspberries are used in the TCM prescription “Bai Fu Ling Wan,” employed to treat symptoms such as excessive urination, gradual thinning of the legs, and weakness in the lower back and legs. These symptoms are reminiscent of diabetes, so patients with diabetes who exhibit similar symptoms may find the use of “Bai Fu Ling Wan” effective.
• Reduce greasiness: Raspberries can be enjoyed fresh or frozen—eating after slightly thawed. Adding raspberries to yogurt or cereal enhances the flavour with a delightfully sweet and tart taste. The slightly sour raspberry jam pairs well with cooked meat slices, neutralizing greasiness and adding a delicious touch.

All four fruits mentioned above offer heart protection and various health benefits. However, it is essential to consume them in moderation, as a balanced diet is the key to promoting overall health and well-being.

Note: Some herbs mentioned in this article may be unfamiliar, but they are generally available in health food stores and Asian grocery stores. It is important to note that treatment methods may vary depending on the individual. Please consult with a health care professional for a specific treatment plan.

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Must Have: For a delightful berry assortment, try a mix of fresh strawberries, blueberries, raspberries, and blackberries from Amazon’s Top-Rated suppliers.

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