The secret to a healthier heart may have been hiding in plain sight in the produce aisle.
Raspberries help with high cholesterol, high blood pressure, and inflammation, according to new research.
Healing Effects of Raspberries
A 2024
meta-analysis shows that eating raspberries can significantly lower LDL (“bad” cholesterol) and total cholesterol, especially in people over 35 with metabolic syndrome. Moreover, raspberries boost HDL (“good” cholesterol) and improve blood pressure. Together, these effects contribute to a healthier cardiovascular system.
The bioactive compounds in raspberries, such as dietary fiber and polyphenols, play a crucial role in how the body metabolizes fats. These compounds offer antioxidant and anti-inflammatory benefits. Polyphenols enhance nitric oxide production, which is vital for relaxing blood vessels.
Polyphenols in raspberries have been associated with improved blood flow and blood pressure, Mary Curristin, a nutritionist from ART Health Solutions, told The Epoch Times. The high potassium content can further help balance sodium levels, contributing to blood pressure regulation. The antioxidants may reduce oxidative stress, and the dietary fiber can help reduce cholesterol levels, particularly LDL, Curristin added.
Research has also shown that raspberries work similarly to ibuprofen, enabling the body to block signals that cause inflammation and pain.
Nutritional Interventions to Optimize Health
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, said Melissa Ann Prest, a registered dietician nutritionist with a doctor of clinical nutrition, told The Epoch Times.
Nutritional interventions are a powerful tool in managing and preventing these chronic conditions, Curristin, who is also a spokesperson for the Academy of Nutrition and Dietetics, said. “[Nutritional interventions] not only complement traditional treatments but often lead to better health outcomes.”
Ways to Enjoy Raspberries
Smoothies
For a quick breakfast, blend raspberries them into a smoothie with spinach, banana, and a splash of almond milk. You can also add fresh raspberries to your morning oatmeal or yogurt.
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 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: Fill half your plate with vegetables like steamed broccoli, a quarter with protein such as grilled salmon, and the remaining quarter with a starchy option like roasted red baby potatoes. Finish with fresh strawberries for dessert.
