If you were to stock your kitchen full of heart-healthy foods, leafy greens, nuts, beans and salmon are some great ones to start with. Another top food for heart health is berries. Berries may be small, but they’re packed with nutrients that benefit cardiovascular health.
All types of berries (besides poisonous ones, of course) are good for heart health and it’s best to eat a wide variety to get a good mix of nutrients. But if you want to prioritize one type of berry with heart health in mind, cardiologists are in agreement on which type to go for.
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Why Are Berries Good for Heart Health?
Cardiologist Dr. Satjit Bhusri, MD FACC, says there are a few reasons why berries are so beneficial for heart health. One major reason is that they are high in antioxidants. “Berries are rich in antioxidants like anthocyanins, ellagic acid and resveratrol, which help reduce oxidative stress and inflammation, potentially lowering the risk of heart disease,” he explains.
Dr. Siyab Panhwar, MD, an interventional cardiologist at Sanford Bemidji Medical Center in Bemidji, Minnesota, says that berries are full of nutrients and minerals that benefit the heart, including vitamin A, C and E (which are all antioxidants). “Antioxidants are substances that can help reduce inflammation by countering damaging free radicals and help protect against cell damage. Inflammation and free radicals increase the risk of heart disease,” he explains, echoing Dr. Bhusri about their importance for heart health.
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Another nutrient that makes berries such a good food for cardiovascular health is fiber. Fiber isn’t just important for gut health; the heart benefits from it too. “[Berries] are high in fiber, particularly soluble fiber, which can help lower cholesterol levels and promote heart health,” Dr. Bhusri says. To this point, scientific research shows that a high-fiber diet is associated with a lower risk for cardiovascular disease. This is especially important information considering that the vast majority of people in the U.S. don’t get enough fiber and cardiovascular disease is the number one cause of death in the U.S.
“Berries are also a good source of micronutrients such as folic acid, calcium and selenium. All of these nutrients and antioxidants can help improve heart health, and help reduce cardiovascular risk,” Dr. Panhwar says, listing off yet more reasons why berries are good for heart health. “Especially in people who already have cardiovascular risk factors such as diabetes, high cholesterol, metabolic syndrome, high blood pressure and smokers, consumption of berries can help reduce their overall cardiovascular risk,” he adds.
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How Many Berries You Should Eat for Heart Health
It’s clear that berries benefit heart health, but how much (and how often) should you eat them to actually experience the benefits? Dr. Panhwar explains that there isn’t an exact amount that leads to a measurable difference; what’s best is to eat a wide variety of heart-healthy foods and minimize foods that aren’t good for heart health (like fatty meats).
“I would say pick your favorite berry (or a few), and incorporate them in small amounts in your daily diet. Perhaps a serving of blackberries or raspberries with your morning yogurt or cereal. Or add it to a smoothie! Whatever works for you,” he says. Dr. Panhwar also warns against eating tons and tons of berries. Like most things in life, moderation is best—but it’s hard to go wrong with blackberries.
“While there’s no strict rule on frequency, some studies suggest that eating berries three times per week can provide heart health benefits. It’s also recommended to consume a variety of berries to get a mix of different nutrients and antioxidants,” Dr. Bhusri says, adding to Dr. Panhwar’s advice about enjoying berries in moderation.
The Best Berry for Heart Health, According to Cardiologists
It bears repeating that all non-poisonous berries are good for your heart, but both cardiologists say that blackberries are the absolute very best. “Blackberries tend to have a higher content of fiber and antioxidants,” Dr. Panhwar says.
The experts agree that blueberries are another top berry for heart health. “Blueberries are often highlighted for their high levels of antioxidants and potential to improve heart health by reducing blood pressure and cholesterol levels,” Dr. Bhusri says.
Part of what makes berries so great is that they’re versatile. You can enjoy them as-is or incorporate them into a variety of meals. Some ideas: in oatmeal, smoothies, yogurt, in salads and in salsa. Dr. Bhusri adds that frozen berries are just as nutrient-rich as fresh berries, so buy whatever form is most cost effective and useful to you.
Berries are one of many heart-healthy foods. What’s most important is that your overall diet is one that supports cardiovascular health. Eating a handful of berries every day won’t make up for a diet primarily full of ultra-processed foods and fatty meats. But incorporating them into your diet can certainly be a berry, er, very good start to prioritizing your health.
Next up, find out what daily habit can help lower your risk of cardiovascular disease.
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