Summer produce superstars: heart-healthy fruits and veggies
Summer is a great time to enjoy fresh fruits and vegetables. Farmers markets and grocery stores are full of colorful produce that tastes good and supports your heart health. Many summer fruits and veggies are rich in fiber, vitamins, minerals, and antioxidants that may help support healthy blood pressure and cholesterol levels.[1][2]
Why fruits and vegetables matter for heart health
Fruits and vegetables are packed with nutrients your body needs. Many are naturally low in calories and sodium. They also contain fiber, which may help lower cholesterol and keep you feeling full longer.[1]
Eating more produce may also help:
Support healthy blood pressure
Improve heart health
Help with weight management
Reduce inflammation
Support healthy blood sugar levels[2][3]
Experts recommend filling half your plate with fruits and vegetables at meals when possible.[1]
Summer produce stars to add to your plate
Tomatoes
Tomatoes contain potassium and nutrients that may help support healthy blood pressure and overall heart health.[4]
Easy ideas:
Add sliced tomatoes to sandwiches
Toss cherry tomatoes into salads
Grill tomatoes with chicken or fish
Watermelon
Watermelon helps keep you hydrated during hot weather and may support healthy blood pressure and circulation.[4]
Easy ideas:
Enjoy cold watermelon slices as a snack
Add cubes to fruit salads
Blend into a smoothie
Berries
Berries are a good source of fiber and nutrients that may help support heart health and healthy cholesterol levels.[4]
Easy ideas:
Top oatmeal or yogurt with berries
Freeze berries for a cool summer snack
Add to salads for extra flavor
Zucchini and summer squash
These vegetables provide fiber and nutrients that may support healthy digestion, heart health, and weight management.[4]
Easy ideas:
Grill zucchini slices
Add squash to pasta dishes
Mix into soups or stir-fries
Leafy greens
Leafy greens contain nutrients that may help support healthy blood pressure and circulation.[1]
Easy ideas:
Use greens in salads
Add spinach to smoothies
Toss greens into omelets
Peaches and nectarines
These fruits provide fiber and potassium that may help support heart health and healthy blood pressure.[4]
Easy ideas:
Slice into yogurt
Grill for dessert
Add to salads or salsa
Simple ways to eat more produce this summer
Eating more fruits and vegetables does not have to feel hard. Try these small steps:
Keep washed fruit where you can see it
Add one extra vegetable to dinner
Choose fruit instead of chips for snacks
Try grilling vegetables at cookouts
Buy produce that is in season and on sale
Use frozen fruits and vegetables when fresh is not available
Remember, every healthy choice counts. Even one extra serving a day is a step in the right direction.
Enjoy the colors of summer
Summer produce makes healthy eating easier and more enjoyable. Fresh fruits and vegetables can add flavor, color, and nutrition to your meals while helping support your heart health. Start with a few favorites and build from there. Small habits today can help support a healthier tomorrow.
How to Eat More Fruit and Vegetables. American Heart Association.
Healthy Eating Tips. Centers for Disease Control and Prevention.
Heart-healthy diet: 8 steps to prevent heart disease. Mayo Clinic.
7 Summer Fruits and Veggies That Are Great for Your Heart. Verywell Health.