Top 5 Superstar Summer Fruits

Many people take the benefits of summer fruit for granted. When it comes to “health food,” veggies, leafy greens and herbs seem to get all the attention. Fruit may be sweet, but that doesn’t make it any less healthy. These summertime faves are just as wonderful for your body as they are for your tastebuds.

1. Cherries: Bite-Sized Body Protectors

Cherries are fun to eat and irresistibly delicious. There are many varieties, including Rainier, Bing, Morello and black cherries. Some are sweeter, others are on the tart side, but all have fantastic health benefits.

Tart cherry juice can reduce soreness, alleviate inflammation and joint pain, and speed up wound healing. It can also help you sleep better, thanks to high melatonin levels.

Cherries are a filling snack that helps you avoid the munchies, with 2 grams of protein and 3 grams of fiber per cup. They're amazing for lowering uric acid levels, which is a huge help (a 35% reduction in gout attacks!) for people with gout problems.

2. Watermelon: The Ultimate Refresher

This juicy summer favorite may be mostly water, but it also has many antioxidants, including lycopene and carotenoids. Lycopene is famed for protecting the heart and lowering blood pressure.

One of the best ways to use watermelon is as a post-workout refresher. Watermelon can improve circulation, physical performance and muscle recovery after exercise, plus help restore your body’s electrolytes.

Watermelon juice is a breeze to make in a blender. You can even add sparkling water or mint for extra pep.

3. Lemons: Tangy Little Recipe Helpers

The great thing about fresh lemons and limes isn’t just the abundant vitamin C they have. It’s how versatile these tart superstars are. Lemons work wonders in a variety of dishes:

  • Homemade vinaigrettes
  • Grilled salmon with basil and lime
  • Roasted lemon chicken
  • Pasta with seafood and lemon sauce
  • Lemon-garlic sweet potatoes
  • Lime-marinated fajitas
  • Garden salad with lime and cilantro
  • Zesty spiced pears

As far as health benefits go, citrus fruits can lower cholesterol levels, help some people avoid kidney stones, lower the risk of certain cancers and help you get more iron in your diet.

4. Passion Fruit: The Perfect Juice Fruit

This tropical fruit has a hard shell filled with gel-covered seeds. It’s rich in vitamin A, vitamin C, potassium, fiber and antioxidants, all with just 17 calories per fruit. These nutrients support eye health and healthy aging.

Instead of eating the seeds directly (though you can), most people use them to make refreshing juices. All you do is add the seeds/gel to your blender with some water, juice them and strain the seeds. Passion fruit is an excellent addition to green smoothies.

5. Blackberries, Raspberries, Strawberries and Blueberries: Anti-Inflammatory Powerhouses

Berries are the poster children of antioxidants. They’re some of the healthiest foods you can eat — period. In case you haven’t heard, antioxidants are special nutrients from plants that help strengthen your body’s defenses. As a result, they support smoother skin, better eyesight and a healthier heart.

Many scientists think that eating more berries helps you avoid brain fog. The same antioxidants that give berries their dark colors are great for long-term brain health, improving mental performance and memory and lowering the risk of dementia.

Eat Fruit Now!

Summer is the perfect time to sink your teeth into these juicy, tasty, healthy fruits. If you can't find fresh (or prices are crazy), remember that frozen fruits retain most of their nutrients.

Try These 3 Amazing Foods That Lower Your BP

lower blood pressure

1. Salmon

Salmon is a true heart health superstar. This tasty fish is packed with omega-3 fatty acids, special compounds with incredible benefits for your entire circulatory system. Many studies show that omega-3s can reduce triglyceride levels, keep your arteries healthy, prevent blood clots and fight inflammation. Even better, they can cause a significant drop in blood pressure!

To give your diet a delicious boost of BP-fighting omega-3s, bake or grill salmon fillets with your favorite herbs:

  1. Season the salmon fillets with thyme, oregano or garlic (or all three).
  2. Place each portion in parchment paper or foil.
  3. Sprinkle a dash of lemon juice and drizzle some olive oil on top.
  4. Fold parchment or foil and place in a preheated oven.
  5. Bake salmon for 12-15 minutes at 450 degrees Fahrenheit.

Salmon isn’t the only fish that has omega-3s, but it’s one of the best sources. You can also try mackerel, arctic char, black cod, rainbow trout and albacore tuna. Anchovies and sardines are spectacular for omega-3s, but you need to get them fresh, not canned. Omega-3 oils made from fresh fish are also an option.

2. Garlic

Including more garlic in your meals has two big benefits for blood pressure. First, garlic can make your arteries open wider, improving blood flow and getting rid of hypertension. The easier it is for your heart to pump blood, the less it has to work.

Second, garlic is a natural flavor enhancer. If you’re trying to reduce your salt intake, garlic makes a great replacement. That way you can eat healthy and still enjoy meals that taste amazing.

The next time you feel like something sweet and zesty, make honey-garlic chicken. Use skinless chicken breast, honey, fresh ginger, scallions, low-sodium soy sauce and plenty of garlic. With these tangy and tasty ingredients, you’ll be surprised how flavorful everything is without adding salt!

3. Spinach

Say goodbye to high blood pressure for good with the power of spinach. Leafy greens are a phenomenal source of potassium. In fact, fresh spinach gives you more potassium than bananas. Why is that important for BP?

Potassium is the enemy of sodium. By increasing the amount of potassium you get every day, it flushes excess salt from your system. This can drastically reduce blood pressure.

In addition to these BP benefits, spinach contains a ton of nutrients. It’s rich in vitamin A, vitamin C, vitamin D, vitamin K, calcium and magnesium. Spinach can give you stronger bones, better eyesight and a healthier immune system.

Not a fan of spinach? That’s OK. There are other leafy greens you can try instead. Sauteed or steamed broccoli makes the perfect complement to any meal. For a delicious salad, toss together romaine lettuce, arugula, Swiss chard and beet greens with a vinaigrette made of olive oil and balsamic vinegar.

The Key To Lowering BP With Nutritious Foods

Lowering your blood pressure is all about eating less salt and unhealthy fats. There are lots of delicious foods that can help, such as fresh blueberries, low-fat Greek yogurt, whole-grain oatmeal and unsalted pistachios. Once you've got a healthy meal plan, you’re good to go!