Table of ContentsView AllTable of Contents1. Pumpkin2. Apples3. Pomegranate4. Beets5. Kale6. Okra7. Brussels Sprouts8. Cranberries9. Sweet PotatoesBuying Tips
Table of ContentsView All
View All
Table of Contents
Pumpkin
Apples
Pomegranate
Beets
Kale
Okra
Brussels Sprouts
Cranberries
Sweet Potatoes
Buying Tips
Seasonal fall produce is a great addition to aheart-healthy diet. These seasonal fruits and vegetables are packed withfiber,antioxidants, vitamins, and minerals that can protect thecardiovascular systemin different ways, from helpinglower cholesterolto reducingplaque build-up in arteries.As a general rule, aim for at least 2-1/2 cups of vegetables and 2 cups of fruit per day as part of a healthy eating plan.Although this can include almost any type of fruit or vegetable, these nine choices for fall offer added benefits for your heart.1. PumpkinPumpkin spice lattesmay get a lot of attention when the leaves start to fall, but adding actual pumpkins to your diet can be just as festive while offering more benefits for your heart.These gourds are rich inbeta-carotene, a pigment that gives pumpkins their signature orange color. Beta-carotene turns into vitamin A in your body, which has antioxidant properties that may protect against heart disease, according toTheresa Gentile, MS, RDN, CDN, a New York-based registered dietitian with expertise in cardiovascular nutrition.Gentile said fresh or canned pumpkin can be used in pancake batter, hummus, smoothies, or as a partial substitute for mashed potatoes. Pumpkin puree can even replace butter in baked goods in a 4:3 ratio. “Omit four tablespoons of oil and add three tablespoons of pumpkin puree,” she said.Pumpkin seeds are also nutritious. A small 2019 study suggested thatpumpkin seed oilmight help prevent high blood pressure in postmenopausal women.Eating whole seeds would offer the additional benefit of fiber, which can help lower cholesterol levels and reduce heart disease risk, according toHeather A. Hodson, RDN, CDN, CDCES, a clinical nutritionist at NYU Langone’s Center for the Prevention of Cardiovascular Disease.“If pumpkin carving is in your future, don’t miss out on the nutrient powerhouse inside that can be commonly overlooked. The small-but-mighty seeds are excellent sources of fiber, antioxidants, and flavonoids which can help fight inflammation and prevent disease. Eat with the shell on for extra fiber,” Hodson said.2. ApplesApples are full of fiber andpolyphenols, compounds in certain fruits and vegetables that are known to support heart health.A 2020 study published inThe American Journal of Clinical Nutritionfound that eating two apples a day can help lower heart disease risk for people with elevated blood cholesterol levels.Eating raw apples is one way to enjoy this seasonal fruit, but you can also try baked apples with a sprinkle of cinnamon and nutmeg.3. PomegranateA 2020 study found that pomegranate juice could lower blood pressure, but the study was conducted on people with advanced kidney disease, so more research is needed to determine if the same benefits apply to a broader population.However, like apples, pomegranates are rich in heart-healthy polyphenols, which give the fruit its rich color, saidDiana Mesa, RDN, LDN, CDCES, a registered dietitian and diabetes educator who founded En La Mesa Nutrition in Miami.She said one of her favorite fall recipes is pomegranate and roasted squash salad. Since squash contains fat-soluble beta-carotene, she recommends drizzling some olive oil on the squash before serving the salad.“That would really help with increasing the benefits because you need that fat to absorb the beta-carotene,” Mesa said.4. BeetsBeets are a good source ofnitrates, and some research suggests that beetroot juice can help control blood pressure.Nitrates in beets are the same compound as those in processed meats, but they don’t have the same effect on your body, according to Mesa. She said a chemical reaction between the amino acids in meat, nitrates, and high heat turns these into nitrosamines,which are associated with cancer risk.“Beets are really rich in nitrates, and those nitrates help to dilate the blood vessels, which can help with athletes and performance, for example, but also general heart health,” Mesa said.For a heart-healthy source of nitrates, beets can be added to smoothies or roasted along with other seasonal vegetables.5. KaleKale and other leafy greensalso contain nitrates that are good for your heart.This superfood can be used in salads or mixed with turkey to make a filling for stuffed spaghetti squash.“Kale’s high fiber content may also contribute to lower cholesterol levels, promoting heart health. Its antioxidants can fight free radicals, which can also protect heart health,” Gentile said.This cool-season green can even survive snowstorms and it “tastes sweeter after a frost," she said.6. OkraOkra is known for its sticky mucilage, which works as a thickening agent for stews and gumbo. This green plant has edible seed pods, which are full of fiber, vitamin K, vitamin C, and folate, according to Gentile.If you don’t like the texture, Gentile said to “briefly stir-fry to decrease the thickening property,” adding that okra can also be grilled or roasted.7. Brussels SproutsBrussels sprouts are cruciferous vegetables, which are rich in vitamins, minerals, and fibers but low in calories. Some preliminary research has suggested that these vegetables may protect against vascular calcification, a build-up of minerals in blood vessels that can lead to blood clots and stroke.Roasting Brussels sprouts with “a little olive oil and perhaps fresh garlic, basil, oregano, dill or other herbs” is one of the best ways to enjoy this fall vegetable, according toLinda Van Horn, PhD, RDN, a volunteer at the American Heart Association and a professor of nutrition at Northwestern University’s Feinberg School of Medicine.Van Horn said the American Heart Association offersrecipesthat are good for your heart and are affordable. The recipe for rosemary balsamic roasted vegetables, for example, includes Brussels sprouts along with other seasonal produce like sweet potatoes and beets.8. CranberriesCranberries don’t just protect againsturinary tract infections, but they also contain polyphenols that can support heart health.According to Gentile, cranberries contain the antioxidant proanthocyanidin, which may help lower blood pressure and improve heart health. A small study published last year in the journalFood & Functionfound that whole cranberry powder improved vascular function, which is a sign of improved heart health.If you want to enjoy fresh cranberries this fall, Gentile said they pair well with meat dishes or are “a great addition to quick breads, like cranberry orange bread.”9. Sweet PotatoesSweet potatoes, like pumpkins, are a good source of fiber and beta-carotene, which is associated with a reduced risk of heart disease and stroke.Hodson said that sweet potatoes contain potassium, which lowers blood pressure and can help reduce heart disease and stroke risk.“Many seasonal fall produce items are rich in nutrients, but as with anything, the overall impact on your health comes down to how you prepare them,” Hodson said.Cutting down on saturated fats, which are associated with LDL or “bad” cholesterol, is important when thinking about heart health, she said.Animal fats, butter, cream, and coconut milk all contain saturated fats.“With this in mind, you can see how dishes like sweet potato casseroles, apple pies, and other dishes that use large amounts of butter, cream, or shortening can really pack in the saturated fat,” Hodson said. “If you’re looking for a simple swap, try roasting sweet potatoes, winter squash, or brussels sprouts with a drizzle of olive or avocado oil instead of using butter or baking into a casserole.“Expert Buying Tips“You really can’t go wrong with any produce that you pick in the fall, because all of them have their own benefits for heart health,” said Mesa.Visit a local farmers market or browse theU.S. Department of Agriculture (USDA)website to see what seasonal produce is available near you in the fall. According to Mesa, eating seasonally is a sustainable and affordable option because it doesn’t cost as much for the suppliers to ship the produce.“It’s usually picked at peak ripeness or right before peak ripeness, and since it doesn’t have to travel so far, they don’t have to wait so long for it to ripen, so you’re getting a lot of nutritional bang for your buck,” Mesa said.Frozen or canned produce can be just as nutritious, she added.SummaryWhen fall arrives, some of the best fruits and vegetables to add to a heart-healthy diet are pumpkin, apples, pomegranates, beets, kale, okra, Brussels sprouts, cranberries, and sweet potatoes. These are rich in fiber, vitamins, and minerals beneficial to the heart, including potassium, beta-carotene, vitamin C, vitamin K, folate, iron, glucosinolates, and proanthocyanidins.
Seasonal fall produce is a great addition to aheart-healthy diet. These seasonal fruits and vegetables are packed withfiber,antioxidants, vitamins, and minerals that can protect thecardiovascular systemin different ways, from helpinglower cholesterolto reducingplaque build-up in arteries.
As a general rule, aim for at least 2-1/2 cups of vegetables and 2 cups of fruit per day as part of a healthy eating plan.Although this can include almost any type of fruit or vegetable, these nine choices for fall offer added benefits for your heart.
Pumpkin spice lattesmay get a lot of attention when the leaves start to fall, but adding actual pumpkins to your diet can be just as festive while offering more benefits for your heart.
These gourds are rich inbeta-carotene, a pigment that gives pumpkins their signature orange color. Beta-carotene turns into vitamin A in your body, which has antioxidant properties that may protect against heart disease, according toTheresa Gentile, MS, RDN, CDN, a New York-based registered dietitian with expertise in cardiovascular nutrition.
Gentile said fresh or canned pumpkin can be used in pancake batter, hummus, smoothies, or as a partial substitute for mashed potatoes. Pumpkin puree can even replace butter in baked goods in a 4:3 ratio. “Omit four tablespoons of oil and add three tablespoons of pumpkin puree,” she said.
Pumpkin seeds are also nutritious. A small 2019 study suggested thatpumpkin seed oilmight help prevent high blood pressure in postmenopausal women.Eating whole seeds would offer the additional benefit of fiber, which can help lower cholesterol levels and reduce heart disease risk, according toHeather A. Hodson, RDN, CDN, CDCES, a clinical nutritionist at NYU Langone’s Center for the Prevention of Cardiovascular Disease.
“If pumpkin carving is in your future, don’t miss out on the nutrient powerhouse inside that can be commonly overlooked. The small-but-mighty seeds are excellent sources of fiber, antioxidants, and flavonoids which can help fight inflammation and prevent disease. Eat with the shell on for extra fiber,” Hodson said.
Apples are full of fiber andpolyphenols, compounds in certain fruits and vegetables that are known to support heart health.
A 2020 study published inThe American Journal of Clinical Nutritionfound that eating two apples a day can help lower heart disease risk for people with elevated blood cholesterol levels.
Eating raw apples is one way to enjoy this seasonal fruit, but you can also try baked apples with a sprinkle of cinnamon and nutmeg.
A 2020 study found that pomegranate juice could lower blood pressure, but the study was conducted on people with advanced kidney disease, so more research is needed to determine if the same benefits apply to a broader population.
However, like apples, pomegranates are rich in heart-healthy polyphenols, which give the fruit its rich color, saidDiana Mesa, RDN, LDN, CDCES, a registered dietitian and diabetes educator who founded En La Mesa Nutrition in Miami.
She said one of her favorite fall recipes is pomegranate and roasted squash salad. Since squash contains fat-soluble beta-carotene, she recommends drizzling some olive oil on the squash before serving the salad.
“That would really help with increasing the benefits because you need that fat to absorb the beta-carotene,” Mesa said.
Beets are a good source ofnitrates, and some research suggests that beetroot juice can help control blood pressure.
Nitrates in beets are the same compound as those in processed meats, but they don’t have the same effect on your body, according to Mesa. She said a chemical reaction between the amino acids in meat, nitrates, and high heat turns these into nitrosamines,which are associated with cancer risk.
“Beets are really rich in nitrates, and those nitrates help to dilate the blood vessels, which can help with athletes and performance, for example, but also general heart health,” Mesa said.
For a heart-healthy source of nitrates, beets can be added to smoothies or roasted along with other seasonal vegetables.
Kale and other leafy greensalso contain nitrates that are good for your heart.This superfood can be used in salads or mixed with turkey to make a filling for stuffed spaghetti squash.
“Kale’s high fiber content may also contribute to lower cholesterol levels, promoting heart health. Its antioxidants can fight free radicals, which can also protect heart health,” Gentile said.
This cool-season green can even survive snowstorms and it “tastes sweeter after a frost,” she said.
Okra is known for its sticky mucilage, which works as a thickening agent for stews and gumbo. This green plant has edible seed pods, which are full of fiber, vitamin K, vitamin C, and folate, according to Gentile.
If you don’t like the texture, Gentile said to “briefly stir-fry to decrease the thickening property,” adding that okra can also be grilled or roasted.
Brussels sprouts are cruciferous vegetables, which are rich in vitamins, minerals, and fibers but low in calories. Some preliminary research has suggested that these vegetables may protect against vascular calcification, a build-up of minerals in blood vessels that can lead to blood clots and stroke.
Roasting Brussels sprouts with “a little olive oil and perhaps fresh garlic, basil, oregano, dill or other herbs” is one of the best ways to enjoy this fall vegetable, according toLinda Van Horn, PhD, RDN, a volunteer at the American Heart Association and a professor of nutrition at Northwestern University’s Feinberg School of Medicine.
Van Horn said the American Heart Association offersrecipesthat are good for your heart and are affordable. The recipe for rosemary balsamic roasted vegetables, for example, includes Brussels sprouts along with other seasonal produce like sweet potatoes and beets.
Cranberries don’t just protect againsturinary tract infections, but they also contain polyphenols that can support heart health.
According to Gentile, cranberries contain the antioxidant proanthocyanidin, which may help lower blood pressure and improve heart health. A small study published last year in the journalFood & Functionfound that whole cranberry powder improved vascular function, which is a sign of improved heart health.
If you want to enjoy fresh cranberries this fall, Gentile said they pair well with meat dishes or are “a great addition to quick breads, like cranberry orange bread.”
Sweet potatoes, like pumpkins, are a good source of fiber and beta-carotene, which is associated with a reduced risk of heart disease and stroke.Hodson said that sweet potatoes contain potassium, which lowers blood pressure and can help reduce heart disease and stroke risk.
“Many seasonal fall produce items are rich in nutrients, but as with anything, the overall impact on your health comes down to how you prepare them,” Hodson said.
Cutting down on saturated fats, which are associated with LDL or “bad” cholesterol, is important when thinking about heart health, she said.
Animal fats, butter, cream, and coconut milk all contain saturated fats.
“With this in mind, you can see how dishes like sweet potato casseroles, apple pies, and other dishes that use large amounts of butter, cream, or shortening can really pack in the saturated fat,” Hodson said. “If you’re looking for a simple swap, try roasting sweet potatoes, winter squash, or brussels sprouts with a drizzle of olive or avocado oil instead of using butter or baking into a casserole.”
Expert Buying Tips
“You really can’t go wrong with any produce that you pick in the fall, because all of them have their own benefits for heart health,” said Mesa.
Visit a local farmers market or browse theU.S. Department of Agriculture (USDA)website to see what seasonal produce is available near you in the fall. According to Mesa, eating seasonally is a sustainable and affordable option because it doesn’t cost as much for the suppliers to ship the produce.
“It’s usually picked at peak ripeness or right before peak ripeness, and since it doesn’t have to travel so far, they don’t have to wait so long for it to ripen, so you’re getting a lot of nutritional bang for your buck,” Mesa said.
Frozen or canned produce can be just as nutritious, she added.
Summary
When fall arrives, some of the best fruits and vegetables to add to a heart-healthy diet are pumpkin, apples, pomegranates, beets, kale, okra, Brussels sprouts, cranberries, and sweet potatoes. These are rich in fiber, vitamins, and minerals beneficial to the heart, including potassium, beta-carotene, vitamin C, vitamin K, folate, iron, glucosinolates, and proanthocyanidins.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Zhou DD, Luo M, Shang A, et al.Antioxidant food components for the prevention and treatment of cardiovascular diseases: effects, mechanisms, and clinical studies. Zhang G, ed.Oxidative Medicine and Cellular Longevity. 2021;2021:1-17. doi:10.1155/2021/6627355American Heart Association.What is a healthy diet? Recommended serving infographic.Wong A, Viola D, Bergen D, Caulfield E, Mehrabani J, Figueroa A.The effects of pumpkin seed oil supplementation on arterial hemodynamics, stiffness and cardiac autonomic function in postmenopausal women.Complementary Therapies in Clinical Practice. 2019;37:23-26. doi:10.1016/j.ctcp.2019.08.003Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE.Health benefits of polyphenols: A concise review.Journal of Food Biochemistry. 2022;46(10). doi:10.1111/jfbc.14264Koutsos A, Riccadonna S, Ulaszewska MM, et al.Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial.The American Journal of Clinical Nutrition. 2020;111(2):307-318. doi:10.1093/ajcn/nqz282Barati Boldaji R, Akhlaghi M, Sagheb MM, Esmaeilinezhad Z.Pomegranate juice improves cardiometabolic risk factors, biomarkers of oxidative stress and inflammation in hemodialysis patients: a randomized crossover trial.J Sci Food Agric. 2020;100(2):846-854. doi:10.1002/jsfa.10096Bonilla Ocampo D, Paipilla A, Marín E, Vargas-Molina S, Petro J, Pérez-Idárraga A.Dietary nitrate from beetroot juice for hypertension: a systematic review.Biomolecules. 2018;8(4):134. doi:10.3390/biom8040134Bondonno CP, Dalgaard F, Blekkenhorst LC, et al.Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish Diet, Cancer, and Health Study.Eur J Epidemiol. 2021;36(8):813-825. doi:10.1007/s10654-021-00747-3Blekkenhorst LC, Sim M, Radavelli-Bagatini S, et al.Cruciferous vegetable intake is inversely associated with extensive abdominal aortic calcification in elderly women: a cross-sectional study.Br J Nutr. 2021;125(3):337-345. doi:10.1017/S0007114520002706Nemzer BV, Al-Taher F, Yashin A, Revelsky I, Yashin Y.Cranberry: chemical composition, antioxidant activity and impact on human health: overview.Molecules. 2022;27(5):1503. doi:10.3390/molecules27051503Heiss C, Istas G, Feliciano RP, et al.Daily consumption of cranberry improves endothelial function in healthy adults: a double blind randomized controlled trial.Food Funct. 2022;13(7):3812-3824. doi:10.1039/D2FO00080FHuang J, Weinstein SJ, Yu K, Männistö S, Albanes D.Serum beta carotene and overall and cause-specific mortality: a prospective cohort study.Circ Res. 2018;123(12):1339-1349. doi:10.1161/CIRCRESAHA.118.313409
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Zhou DD, Luo M, Shang A, et al.Antioxidant food components for the prevention and treatment of cardiovascular diseases: effects, mechanisms, and clinical studies. Zhang G, ed.Oxidative Medicine and Cellular Longevity. 2021;2021:1-17. doi:10.1155/2021/6627355American Heart Association.What is a healthy diet? Recommended serving infographic.Wong A, Viola D, Bergen D, Caulfield E, Mehrabani J, Figueroa A.The effects of pumpkin seed oil supplementation on arterial hemodynamics, stiffness and cardiac autonomic function in postmenopausal women.Complementary Therapies in Clinical Practice. 2019;37:23-26. doi:10.1016/j.ctcp.2019.08.003Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE.Health benefits of polyphenols: A concise review.Journal of Food Biochemistry. 2022;46(10). doi:10.1111/jfbc.14264Koutsos A, Riccadonna S, Ulaszewska MM, et al.Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial.The American Journal of Clinical Nutrition. 2020;111(2):307-318. doi:10.1093/ajcn/nqz282Barati Boldaji R, Akhlaghi M, Sagheb MM, Esmaeilinezhad Z.Pomegranate juice improves cardiometabolic risk factors, biomarkers of oxidative stress and inflammation in hemodialysis patients: a randomized crossover trial.J Sci Food Agric. 2020;100(2):846-854. doi:10.1002/jsfa.10096Bonilla Ocampo D, Paipilla A, Marín E, Vargas-Molina S, Petro J, Pérez-Idárraga A.Dietary nitrate from beetroot juice for hypertension: a systematic review.Biomolecules. 2018;8(4):134. doi:10.3390/biom8040134Bondonno CP, Dalgaard F, Blekkenhorst LC, et al.Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish Diet, Cancer, and Health Study.Eur J Epidemiol. 2021;36(8):813-825. doi:10.1007/s10654-021-00747-3Blekkenhorst LC, Sim M, Radavelli-Bagatini S, et al.Cruciferous vegetable intake is inversely associated with extensive abdominal aortic calcification in elderly women: a cross-sectional study.Br J Nutr. 2021;125(3):337-345. doi:10.1017/S0007114520002706Nemzer BV, Al-Taher F, Yashin A, Revelsky I, Yashin Y.Cranberry: chemical composition, antioxidant activity and impact on human health: overview.Molecules. 2022;27(5):1503. doi:10.3390/molecules27051503Heiss C, Istas G, Feliciano RP, et al.Daily consumption of cranberry improves endothelial function in healthy adults: a double blind randomized controlled trial.Food Funct. 2022;13(7):3812-3824. doi:10.1039/D2FO00080FHuang J, Weinstein SJ, Yu K, Männistö S, Albanes D.Serum beta carotene and overall and cause-specific mortality: a prospective cohort study.Circ Res. 2018;123(12):1339-1349. doi:10.1161/CIRCRESAHA.118.313409
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Zhou DD, Luo M, Shang A, et al.Antioxidant food components for the prevention and treatment of cardiovascular diseases: effects, mechanisms, and clinical studies. Zhang G, ed.Oxidative Medicine and Cellular Longevity. 2021;2021:1-17. doi:10.1155/2021/6627355American Heart Association.What is a healthy diet? Recommended serving infographic.Wong A, Viola D, Bergen D, Caulfield E, Mehrabani J, Figueroa A.The effects of pumpkin seed oil supplementation on arterial hemodynamics, stiffness and cardiac autonomic function in postmenopausal women.Complementary Therapies in Clinical Practice. 2019;37:23-26. doi:10.1016/j.ctcp.2019.08.003Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE.Health benefits of polyphenols: A concise review.Journal of Food Biochemistry. 2022;46(10). doi:10.1111/jfbc.14264Koutsos A, Riccadonna S, Ulaszewska MM, et al.Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial.The American Journal of Clinical Nutrition. 2020;111(2):307-318. doi:10.1093/ajcn/nqz282Barati Boldaji R, Akhlaghi M, Sagheb MM, Esmaeilinezhad Z.Pomegranate juice improves cardiometabolic risk factors, biomarkers of oxidative stress and inflammation in hemodialysis patients: a randomized crossover trial.J Sci Food Agric. 2020;100(2):846-854. doi:10.1002/jsfa.10096Bonilla Ocampo D, Paipilla A, Marín E, Vargas-Molina S, Petro J, Pérez-Idárraga A.Dietary nitrate from beetroot juice for hypertension: a systematic review.Biomolecules. 2018;8(4):134. doi:10.3390/biom8040134Bondonno CP, Dalgaard F, Blekkenhorst LC, et al.Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish Diet, Cancer, and Health Study.Eur J Epidemiol. 2021;36(8):813-825. doi:10.1007/s10654-021-00747-3Blekkenhorst LC, Sim M, Radavelli-Bagatini S, et al.Cruciferous vegetable intake is inversely associated with extensive abdominal aortic calcification in elderly women: a cross-sectional study.Br J Nutr. 2021;125(3):337-345. doi:10.1017/S0007114520002706Nemzer BV, Al-Taher F, Yashin A, Revelsky I, Yashin Y.Cranberry: chemical composition, antioxidant activity and impact on human health: overview.Molecules. 2022;27(5):1503. doi:10.3390/molecules27051503Heiss C, Istas G, Feliciano RP, et al.Daily consumption of cranberry improves endothelial function in healthy adults: a double blind randomized controlled trial.Food Funct. 2022;13(7):3812-3824. doi:10.1039/D2FO00080FHuang J, Weinstein SJ, Yu K, Männistö S, Albanes D.Serum beta carotene and overall and cause-specific mortality: a prospective cohort study.Circ Res. 2018;123(12):1339-1349. doi:10.1161/CIRCRESAHA.118.313409
Zhou DD, Luo M, Shang A, et al.Antioxidant food components for the prevention and treatment of cardiovascular diseases: effects, mechanisms, and clinical studies. Zhang G, ed.Oxidative Medicine and Cellular Longevity. 2021;2021:1-17. doi:10.1155/2021/6627355
American Heart Association.What is a healthy diet? Recommended serving infographic.
Wong A, Viola D, Bergen D, Caulfield E, Mehrabani J, Figueroa A.The effects of pumpkin seed oil supplementation on arterial hemodynamics, stiffness and cardiac autonomic function in postmenopausal women.Complementary Therapies in Clinical Practice. 2019;37:23-26. doi:10.1016/j.ctcp.2019.08.003
Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE.Health benefits of polyphenols: A concise review.Journal of Food Biochemistry. 2022;46(10). doi:10.1111/jfbc.14264
Koutsos A, Riccadonna S, Ulaszewska MM, et al.Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial.The American Journal of Clinical Nutrition. 2020;111(2):307-318. doi:10.1093/ajcn/nqz282
Barati Boldaji R, Akhlaghi M, Sagheb MM, Esmaeilinezhad Z.Pomegranate juice improves cardiometabolic risk factors, biomarkers of oxidative stress and inflammation in hemodialysis patients: a randomized crossover trial.J Sci Food Agric. 2020;100(2):846-854. doi:10.1002/jsfa.10096
Bonilla Ocampo D, Paipilla A, Marín E, Vargas-Molina S, Petro J, Pérez-Idárraga A.Dietary nitrate from beetroot juice for hypertension: a systematic review.Biomolecules. 2018;8(4):134. doi:10.3390/biom8040134
Bondonno CP, Dalgaard F, Blekkenhorst LC, et al.Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish Diet, Cancer, and Health Study.Eur J Epidemiol. 2021;36(8):813-825. doi:10.1007/s10654-021-00747-3
Blekkenhorst LC, Sim M, Radavelli-Bagatini S, et al.Cruciferous vegetable intake is inversely associated with extensive abdominal aortic calcification in elderly women: a cross-sectional study.Br J Nutr. 2021;125(3):337-345. doi:10.1017/S0007114520002706
Nemzer BV, Al-Taher F, Yashin A, Revelsky I, Yashin Y.Cranberry: chemical composition, antioxidant activity and impact on human health: overview.Molecules. 2022;27(5):1503. doi:10.3390/molecules27051503
Heiss C, Istas G, Feliciano RP, et al.Daily consumption of cranberry improves endothelial function in healthy adults: a double blind randomized controlled trial.Food Funct. 2022;13(7):3812-3824. doi:10.1039/D2FO00080F
Huang J, Weinstein SJ, Yu K, Männistö S, Albanes D.Serum beta carotene and overall and cause-specific mortality: a prospective cohort study.Circ Res. 2018;123(12):1339-1349. doi:10.1161/CIRCRESAHA.118.313409
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