Love your heart. Eat berries!
Eating a healthy diet can lower your risk of heart disease as much as 80%. Berries can play a role, packed with nutrients that naturally lower blood pressure, reduce inflammation, and increase "good" cholesterol.
Did you know that heart disease is the number one killer of women? Five times more women die from heart disease than from breast cancer and more women than men die from heart disease annually, but the good news is that you can reduce your heart disease risk by doing something as simple as eating more berries.
Heart disease, also called cardiovascular disease (CVD), refers to conditions that involve narrowed or blocked blood vessels which can lead to a heart attack, chest pain or stroke. Atherosclerosis, or hardening of the arteries, is the most common cause of heart disease and is frequently caused by an unhealthy diet, lack of exercise, being overweight, having high blood pressure, diabetes and smoking. Other risk factors include age, sex and genetics, and while we can't control those, we can positively influence our heart health through diet. Experts agree that eating a heart-healthy diet can reduce the risk of CVD or stroke by as much as 80%.
Recent research shows that berries appear to play a role in preventing heart disease by lowering blood pressure and increasing HDLs or "good" cholesterol. In another study, eating blueberries was shown to make blood vessels less vulnerable to inflammation and oxidative stresses. How this works, scientists aren't sure, but they theorize that strawberries, blueberries, blackberries and raspberries contain very high levels of antioxidants called polyphenols which may have the ability to inhibit platelet aggregation.
It’s hard to say how many berries need to be eaten to benefit from these polyphenols, but a good place to start is adding four ounces each day in anything from hot cereal and smoothies to entrées and salads. Need recipe ideas? Just visit our healthy berry recipe file for inspired ideas like Blueberry Breakfast Quinoa and Whole Wheat Blueberry Muffins with Cardamom.
We promise your heart with thank you.
Ready to take charge of your heart health? We’ve gathered the web’s best resources to help you take steps toward a healthier heart. Download these important docs to learn what you need to know.
WOMENHEART BROCHURE
Seven healthy habits you can adopt to prevent heart disease and more, from WomenHeart, The National Coolation for Women with Heart Disease.
Download the brochure >
BLOOD PRESSURE TRACKER
This printable tracker from the American Heart Association includes instructions for taking accurate measurements of your blood pressure and a handy wallet card.
Download the Tracker >
CHOLESTEROL, BLOOD PRESSURE & WEIGHT TRACKER
Important information from the American Heart Association that can help you monitor and manage risk factors for heart disease and stroke.
Download the Tracker >
ASK YOUR DR.
Want to learn more about tests, drug treatments, risk factors, and lifestyle changes in managing high blood pressure? Here’s a list of crucial questions to ask your doctor.
Download the Tracker >
