The secret to a healthier heart may have been hiding in plain sight in the produce aisle, as new research shows that raspberries help with high cholesterol, high blood pressure, and inflammation.

Healing Effects

The bioactive compounds in raspberries, including dietary fiber and polyphenols, play a crucial role in how the body metabolizes fats, while also providing antioxidant and anti-inflammatory benefits.

A 2024 meta-analysis shows that eating raspberries can significantly lower LDL (“bad” cholesterol), especially in people over 35 who are living with metabolic syndrome. Moreover, raspberries boost HDL (“good” cholesterol) and improve blood pressure. Together, these effects contribute to a healthier cardiovascular system.

The polyphenols in raspberries have also been associated with improved blood flow and blood pressure, Mary Curristin, a nutritionist at ART Health Solutions, told The Epoch Times.

Additionally, the berries’ high potassium content can further help balance sodium levels, contributing to blood pressure regulation. The antioxidants they contain may reduce oxidative stress, while dietary fiber can help reduce cholesterol levels, particularly LDL, Curristin said.

Other research has confirmed that polyphenols enhance nitric oxide production, which is vital for relaxing blood vessels, and that raspberries work similarly to ibuprofen, enabling the body to block signals that cause inflammation and pain.

Nutritional Interventions

Optimizing health involves considering a range of nutritional interventions, starting with a balanced and varied diet. This includes focusing on nutrient-dense foods that are high in antioxidants, vitamins, and minerals.

Nutrition and lifestyle management are a part of most disease management recommendations for conditions like pre-diabetes, diabetes, heart disease, blood pressure, kidney disease, and cancer, Melissa Ann Prest, a registered dietician nutritionist with a doctorate in clinical nutrition, told The Epoch Times.

Nutritional interventions are a powerful tool in managing and preventing these chronic conditions, according to Curristin. “[Nutritional interventions] not only complement traditional treatments, but often lead to better health outcomes,” she said.

Ways to Enjoy Raspberries

Smoothies

For a quick breakfast, blend raspberries into a smoothie with spinach, banana, and a splash of almond milk.

Snacks

Enjoy them on their own as a refreshing snack paired with a handful of almonds or a dollop of Greek yogurt for added protein.

Salads

Toss raspberries into a mixed green salad for a sweet and tangy twist. Combine them with spinach, feta cheese, walnuts, and a light balsamic vinaigrette.

Desserts

Use raspberries as a natural sweetener in desserts. Raspberry compote can be mixed into chia seed pudding for a healthy treat.

Sauces

Create a raspberry sauce to drizzle over grilled chicken or salmon. Simply simmer raspberries with a bit of honey and balsamic vinegar.

Jam

Make your own raspberry jam using fresh or frozen raspberries, a touch of honey, and chia seeds, and spread it on sourdough toast.

Paint a Rainbow on Your Plate

While raspberries offer significant health benefits, a varied diet rich in different fruits, vegetables, and nutrients is essential for overall wellness. “Make sure to paint a rainbow on your plate to ensure a broad range of nutrients,” Curristin said.

To ensure you’re getting a balance of macronutrients, she suggests the following meal plan for a balanced diet:

Breakfast: Porridge topped with fresh raspberries, flaxseeds, and walnuts, with a cup of green tea.

Lunch: Large salad with mixed leaves, cherry tomatoes, cucumber, peppers, grilled chicken breast, and quinoa, drizzled with olive oil.

Snack: Apple with a handful of almonds.

Dinner: Grilled salmon with mixed greens and sweet potato.

Dessert: Greek yogurt with a drizzle of honey, a square of dark chocolate, and a sprinkle of chia seeds.

Prest, who is also a spokesperson for the Academy of Nutrition and Dietetics, recommends incorporating fruits, vegetables, nuts, seeds, legumes, and plant proteins into every meal, as they are anti-inflammatory, nutrient-rich, low in fat, and high in fiber.

She suggests:

Breakfast: A smoothie made with dark leafy greens, raspberries, banana, honey, and flax seeds paired with whole-grain toast.

Lunch: Bean soup with a salad of quinoa, diced bell peppers, carrots, sweet potatoes, and chicken breast.

Dinner: Half a plate of vegetables such as steamed broccoli, a quarter-plate of protein such as grilled salmon, and a quarter-plate of a starchy option, such as roasted red baby potatoes. Finish with fresh strawberries for dessert.