Health.com: 6 Healthiest Berries for Women’s Hearts
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|Berries are bright, flavorful, and sweet superfruits that have a long list of health benefits. |
These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer. And their health benefits just keep getting sweeter!
A recent study in the journal Circulation suggests that sprinkling just a few more blueberries in your yogurt or blending strawberries into your morning smoothie may help reduce heart attack risk.
Here are the top 6 berries for women's health.
|These tasty berries are rich in polyphenols, which may help prevent cardiovascular disease and even cancer. |
They contain high amounts of fiber compared to other types of fruit: One cup has about 7 grams of fiber. (The recommended daily intake of fiber is 25 to 35 grams.)
What's more, they're rich in vitamin C and contain a bit of iron, calcium, and vitamin A, too.
Bake them in a pie, spread them in a jam on whole-grain toast, or just eat them by the handful!
Try this recipe: Blueberry-Blackberry Shortcakes
|Eating blueberries may help your memory, and they have high levels of compounds that help widen arteries, which helps blood to flow smoothly. |
Rich in antioxidants, blueberries are also low fat, free of saturated fat, and a good source of fiber and vitamin C. No wonder they're linked to a lower risk of heart attack!
Try this recipe: Lemon-Scented Blueberry Cupcakes
|Strawberries are heart-healthy and packed with vitamin C. They are also an excellent source of folate, which is a nutrient that's suspected (but not proven) to help protect your heart. |
Like blueberries, they contain compounds that help widen the arteries, which may prevent plaque buildup.
Another benefit? They whiten your teeth naturally!
Try this recipe: Strawberry-and-Arugula Salad with Crispy Prosciutto.
|These sweet berries are rich in heart healthy fiber; just half a cup delivers 4 grams. You also get 25% of your recommended intake for vitamin C and manganese too! |
Raspberries are low in fat and have high levels of polyphenols, which help reduce heart disease risk. Try to sneak these into your diet whenever you can!
Try this recipe: Raspberries with Chocolate Yogurt Mousse
|When it comes to antioxidants, this Brazilian fruit smashes rivals like blackberries, strawberries, and blueberries. |
The berries are a good source of fiber, but are tart. Mixing them in smoothies, oatmeal, and yogurt helps temper the bitterness.
Try this recipe: Sunrise Smoothie Parfait
| These tart little berries are popular around the holidays, but given the health benefits (especially for women), you should try to eat them year-round. |
Among other benefits, cranberries may increase HDL, or good cholesterol, and may also help prevent urinary tract infections, so they are a win-win!
Try this recipe: Rustic Cranberry Tart