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Doctor shares list of super useful products to support heart and prevent hypertension

Doctor shares list of super useful products to support heart and prevent hypertension Which vegetables and fruits should be included in the diet (photo: Freepik)

Fruits and vegetables are the cornerstone of a healthy diet. Products of orange color are especially beneficial. They contain a lot of potassium, vitamin C, and A, which strengthen the immune system and improve the health of the cardiovascular system, according to nutritionist Oleh Shvets.

The benefit of orange products

"Orange products not only add bright positive colors to a dish but also indicate the presence of a significant amount of beneficial nutrients. Orange fruits and vegetables contain a large amount of carotenoids, which give them a natural vibrant color. The most common carotenoids include alpha- and beta-carotene, lutein, lycopene, and zeaxanthin," says the nutritionist.

There are over 600 carotenoids in products, and they are all powerful antioxidants. The body converts carotenoids into vitamin A, which is needed for good vision, healthy skin, and an effective immune system.

"Many orange products are rich in potassium. Getting enough potassium is important for nerve and muscle health, maintaining normal blood pressure, and preventing hypertension," says Shvets.

Orange products also contain vitamin C, which strengthens the immune system, improves cardiovascular health, and even slows down the formation of wrinkles.

Which vegetables and fruits should be included in the diet

Oranges - one medium-sized citrus fruit contains 70 mg of vitamin C and 237 mg of potassium, as well as vitamin A, calcium, and 3 grams of fiber. Thanks to its vitamins and antioxidants, oranges help alleviate symptoms of asthma, bronchitis, pneumonia, prevent kidney stone formation, high blood pressure, arthritis, and diabetes.

Pumpkin is rich in beta-carotene. Just one cup of cooked vegetable provides 200% of the recommended dose of vitamin A. Pumpkin is low in calories and can be consumed quite freely by people trying to lose weight.

Carrots are the richest plant source of beta-carotene. This vegetable provides vitamin K, calcium, and beneficial fiber, which help regulate blood sugar levels. Carrots reduce cholesterol and the risk of heart disease, help prevent macular degeneration, and assist in controlling insulin levels in diabetics.

Apricots are rich in vitamins A, E, and C, potassium, manganese, and a group of polyphenolic antioxidants called flavonoids, which help reduce the risk of diseases such as diabetes and heart disease.

Mangoes are rich in vitamins A and C, iron, lutein, and zeaxanthin, which are beneficial for the skin, eyes, and digestive system. This fruit has a high iron content, which helps fight anemia.

Sweet potatoes - one medium-sized sweet potato contains 400% of the recommended daily allowance of vitamin A. It is beneficial for the brain, promotes gut health, and regulates blood sugar levels. Sweet potato also positively affects the female reproductive system by enhancing progesterone production.

Bell peppers are rich in beta-carotene and vitamin C.

Persimmons are a great source of vitamins A and C, as well as manganese. Unripe persimmons may cause mouth numbness due to proanthocyanidins, tannins often found in unripe fruits.

Mandarins contain vitamins and antioxidants that support the immune system, have protective properties against cancer, and improve brain, skin, and heart health.

Peaches are an excellent source of dietary fiber, potassium, and vitamins A and C.

Orange cherry tomatoes are rich in vitamin A and lycopene.

Read also about the foods that support heart health.

Earlier, we wrote about the foods that help normalize female hormones.