Boost Heart Health with These 7 Summer Superfoods

 7 Summer Produce Items That Are Beneficial for Your Heart

Peaches and berries are abundant in fiber, antioxidants, and vitamins that may aid in reducing blood pressure and promoting heart health.

Numerous summer fruits and veggies are loaded with vitamins, minerals, and fiber, which assist in lowering blood pressure and enhancing heart health while keeping you hydrated during the warm season.

How to Select Summer Produce

"Whenever possible, choose local produce because it is usually fresher, higher in nutrients, and less priced during peak season." Sherry Gray, MPH, RD, is an extension educator and registered dietician.  at the University of Connecticut, remarked in an email to Verywell.

Consuming a diverse array of fruits and vegetables provides a blend of antioxidants and amplifies heart health advantages. "If you're not in the habit of regularly eating fruits and vegetables, begin with one or two a day and gradually increase," Gray suggested.

Here are seven fruits and veggies to support your heart this summer.

1. Tomatoes

Tomatoes are a summer essential brimming with heart-friendly nutrients like potassium, vitamin C, and folate, which may assist in lowering homocysteine levels—a contributor to heart disease.1

With types like plum, heirloom, green, cherry, and beefsteak, tomatoes provide numerous ways to enhance color,  "Beast way to  cook tomatoes in pasta and pair it with parmesan cheese, fresh arugula, and a little olive oil,"

2. Blueberries

Blueberries  are packed with anthocyanins, antioxidants that combat oxidative stress and inflammation—two contributors to heart disease.2

Regular intake of blueberries is linked to lower cholesterol levels. Their high fiber content also aids in managing cholesterol and upholding overall heart health.2

3. Peaches

Peaches are a summer fruit that is high in beta-carotene, potassium, vitamin C, and fiber.. These nutrients can help in reducing blood pressure, enhancing cholesterol levels, and lowering the risk of heart disease. Once converted into vitamin A within the body, beta-carotene provides additional heart-protective advantages.34

Peaches are versatile and easy to enjoy—try them grilled, mixed in salsas, or included in fruit salads.

4. Apricots

Like peaches, apricots are a summer stone fruit filled with antioxidants, fiber, and heart-protective elements.

They contain pectin, which serves as a natural laxative, and they're rich in vitamins A, B, and C, alongside phenolic compounds and carotenoids that support vascular health.5

5. Watermelon

Watermelon is a hydrating summer fruit high in potassium, fiber, and lycopene—an antioxidant linked to enhanced blood pressure and reduced risk of cardiovascular disease.6

It also includes L-citrulline, an amino acid that may assist in lowering blood pressure and arterial stiffness, although most research employs supplements or extracts in quantities well beyond what you typically ingest.7

6. Zucchini

Zucchini and other summer squashes are abundant in potassium, an essential nutrient for regulating blood pressure and diminishing the risk of stroke and heart disease. Since many Americans do not consume sufficient potassium, increasing zucchini in your diet is an easy way to foster heart health.8

Zucchini also offers vitamin C and fiber, promoting digestion and aiding in the removal of cholesterol from the bloodstream.

7. Strawberries

A small study in 2021 revealed that consuming 2.5 servings of strawberries daily might enhance cardiometabolic risk factors and insulin sensitivity.9 Strawberries are rich in antioxidants and vitamin C, which work to combat free radicals that could harm the heart.

Savor fresh strawberries alone, blended in a smoothie, chopped in a salad, or as a topping for oatmeal or Greek yogurt.

What This Means For You

Incorporating in-season fruits and vegetables into your summer meals can yield considerable health benefits, particularly for your heart and cholesterol levels.