Summer is in full swing, and with the warm weather comes the perfect opportunity to enjoy a picnic outdoors. But before you pack your basket with the usual snacks and treats, consider adding some heart-healthy fruits to your spread. Registered dietitian Sherry Gray recommends a variety of colorful and delicious fruits that not only taste great but also provide numerous health benefits.
Tomatoes are a versatile fruit that can do wonders for your heart health. Filled with beta carotene and lycopene, tomatoes are known to lower the risk of heart disease, aid in immune function, and even reduce the risk of type 2 diabetes. These pigments are believed to contain anti-cancer properties, making tomatoes a powerful addition to your diet. Whether chopped up in salads or served alongside mozzarella and basil, tomatoes are a refreshing and nutritious choice for your summer picnic.
Strawberries are another excellent option for a heart-healthy snack. High in fiber and water content, strawberries are hydrating and filling, making them a perfect summer fruit. Despite their sweetness, strawberries are surprisingly low in sugar, making them suitable for those with diabetes. Packed with vitamin C, manganese, potassium, and folate, strawberries can help fight free radicals that may damage your heart.
Blueberries, with their vibrant color and delicious taste, are a powerhouse of nutrients. Rich in anthocyanin pigments, blueberries have antimicrobial and antioxidative properties that can improve neurological function and protect against disease. High in fiber and vitamin K, blueberries are a great choice for heart health. Whether enjoyed fresh or frozen, blueberries are a tasty and convenient snack for your summer picnic.
Peaches, with their juicy sweetness, are not only delicious but also beneficial for your heart. Filled with fiber, vitamin C, vitamin A, and potassium, peaches can help lower cholesterol and blood pressure. Studies have shown that peaches may also contain beta carotene, polyphenols, and probiotics, which can fight inflammation and reduce the risk of chronic disease. Adding peaches to your picnic menu can provide a flavorful and nutritious boost to your meal.
Apricots are another fruit that can satisfy your sweet tooth while benefiting your heart health. High in antioxidants and potassium, apricots can aid in gut, eye, and skin health. Substituting apricots for dessert can be a positive lifestyle change that contributes to greater cardiovascular health. Topped with cinnamon and yogurt, apricots make a delicious and nutritious treat for your summer picnic.
Watermelon, despite being 92% water, is a nutrient-rich fruit that can benefit your heart. Packed with potassium, lycopene, and fiber, watermelon can improve blood pressure and help prevent certain heart diseases. Whether enjoyed on its own or in a unique summer salad with pickled onions and feta cheese, watermelon is a refreshing and hydrating option for your picnic.
Zucchini, a versatile summer squash, is not only great for making zoodles but also beneficial for your heart health. High in potassium, vitamin C, and fiber, zucchini can aid in digestion and help remove cholesterol from your blood. With its ability to lower blood pressure and reduce the risk of stroke and cardiovascular disease, zucchini is a nutritious addition to your picnic menu.
As you plan your summer picnic, consider incorporating these heart-healthy fruits into your spread. Not only will they add a burst of color and flavor to your meal, but they will also provide numerous health benefits that can keep your heart happy and healthy all summer long.