5 Foods That Keep Your Heart Healthy This Fall

By The Captain August 31, 2020

Wellness Captain Heart Healthy Foods for This Fall

Fall is just around the corner, but that doesn’t mean we should give up on eating heart healthy fruits and veggies. In fact, I like to think of this season as a new opportunity to discover delicious, healthy treats.

Since guarding our immunity is more important than ever, today I want to share a list of foods that keep your heart strong and healthy – especially on the long run.

Unfortunately, heart disease is the main cause of death in the United States. However, adopting a healthy diet along with a balanced lifestyle can reduce the risk of heart disease tremendously with minimal effort!

With that in mind, let’s have a look at our top 5 heart-healthy foods for this fall.


5 Foods That Keep Your Heart Healthy This Fall


Winter Squash

According to an analysis published in the journal Antioxidants, carotenoids can reduce inflammation and chronic disease. This range of antioxidants can add red, orange and yellow hues to vegetables and fruits – squash included.

Furthermore, only ½ cup of winter squash provides you with 110% of the daily recommended amount of vitamin A. According to Mayo Clinic, vitamin A is a powerful antioxidant that helps to protect against heart disease.



Luckily, broccoli is still growing very well into the first half of fall, so you can find it fresh at the local supermarkets for a while. According to the U.S. Department of Agriculture, a single cup of broccoli provides you with 10% of the daily recommended dose of fiber and 3 grams of protein.

As Mayo Clinic states, eating a high-fiber diet on the long run can prevent heart disease and diabetes.

Check out our detailed review on the best heart supplements here


Sweet Potatoes

We already talked about the benefits of beta-carotene, a nutrient that makes fruits and veggies yellow/orange/red. Sweet potatoes have anti-inflammatory properties due to beta-carotene, while also offering 10% of your daily recommended dose of potassium.

Furthermore, sweet potatoes are the only vegetable filled with sporamins, a very powerful range of antioxidants. As a bonus, they are a great way of making a sweet snack even if you’re on a diet or suffering from diabetes.


Wellness Captain Heart Healthy Foods for This Fall


Green Beans

Beans and legumes of any kind are on top of the list for a heart-healthy diet. They all contain plenty of fiber, vitamins and minerals with zero fat. Green beans, for instance, provide you with 9 grams of fiber per cup; they’re also high in B vitamins, including B6 which is known for improving heart health.

Steaming or roasting are the most efficient cooking methods to preserve all of the nutrients in green beans.



An apple a day can keep the cardiologist away and that’s a huge plus since this fruit is so tasty and versatile. Apples are high in pectin (fiber) and quercetin (antioxidant) especially in their peel, so make sure to include it in your snack as well. Furthermore, this heart healthy fruit can regulate blood sugar levels and it’s filled with a cholesterol-lowering soluble fiber, says Mayo Clinic.


What’s your favorite fruit or veggie to eat during fall? Share your ideas in the comments and let’s chat!

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Wellness Captain