10 Heart-Healthy Fall Superfoods

10/25/2017

As the colors of summer begin to fade, the colors on our plates are slowly starting to change as well. Football tailgates, Halloween candy, and Thanksgiving buffets are making a comeback, and making heart-healthy decisions about what you are eating could get tough.

But fall also brings a colorful harvest of nutrient rich produce like pumpkins, sweet potatoes, and squash. Produce containing color is packed full of vitamins, fiber, minerals and phytochemicals which have disease fighting elements in them to lower your risk of many cardiovascular diseases. Here are 10 colorful, heart-healthy superfoods that are at their peak flavor during the fall months:

1. Acorn squash has many heart-friendly nutrients in it, including beta-carotene, which can help reduce your risk of a stroke.
2. One serving of sweet potatoes gives your body more than the recommended potassium intake per day.
3. Apples contain a heart healthy super nutrient, are full of antioxidants, and are their sweetest in August through November.
4. One half cup of brussels sprouts gives you more than the recommended vitamin K intake, which helps prevent blood clotting.
5. Pears are full of vitamin C and copper, an antioxidant that keeps your immune system healthy and strong.
6. Rutabagas offer many nutrients that aid in lowering blood pressure and boosting your immune system.
7. The nutrients found in cauliflower help to lower blood pressure and reduce cholesterol.
8. Pumpkins are packed full of antioxidants and fiber, while pumpkin seeds contain magnesium, fatty acids, and zinc, all which help keep your heart healthy.
9. Containing vitamins: A, E, and C, pomegranates are full of vitamins that help protect against inflammation and heart disease.
10. A good low fat fall snack is a handful of dates, which are a good source of potassium and fiber.

With all these options, instead of filling up on tailgate foods and Halloween candy, take a trip to our local farmers’ market and try out new recipes to incorporate this produce into your family’s diets. Your heart (and stomach) will thank you.

Daniel J. Skarzynski, M.D., is an interventional cardiologist at Merit Health Medical Group, located at 5003 Hardy Street, Suite 200. He is certified by the National Board of Medical Examiners, and by the American Board of Internal Medicine in both internal medicine and cardiovascular disease. Dr. Skarzynski is now accepting new patients with same-day appointments often available. To schedule an appointment, call (601) 261-5700.

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