5 Heart-Smart Fall Foods

By Jo Cavallo

Reviewed by QualityHealth's Medical Advisory Board

Good nutrition is essential in your fight against heart disease, and autumn offers some of the most colorful-and healthful-foods. To stay heart healthy, the American Heart Association (AHA) recommends that you stick to a diet that includes:

At least 4.5 cups of fruits and vegetables a day
At least two 3.5-ounce servings of fish (preferably an oily fish like salmon) a week
At least three one-ounce-equivalent servings a day of fiber-rich whole grains
At least four servings a week of nuts, legumes, and seeds
No more than two servings a week of processed meats

Here are five fall food groups that are tasty, packed with heart-healthy vitamins and minerals, and will keep you feeling satisfied all season long.

1. Root vegetables: Full of essential nutrients, root vegetables are found below ground and include:

Carrots, a rich source of beta-carotene, a powerful antioxidant
Sweet potatoes, good for boosting energy and helping lower blood pressure
Onions, contain flavonoids, which help reduce the risk of heart disease

2. Winter squash: Although available from August through March, winter squash are at their peak of flavor from October to November when they are in season. Full of beta-carotene, which prevents the oxidation of cholesterol in the body, winter squash helps reduce the risk of heart attack and stroke. Some types of winter squash include:

Butternut squash
Acorn squash
Hubbard squash
Turban squash
Pumpkins (sugar or pie pumpkins yield more edible flesh than the kinds commonly used for carving.)

3. Fruits: These fruits are packed with essential vitamins, including A, C and, E, as well as potassium and fiber. They help lower cholesterol and blood pressure levels and control blood sugars:

Apples
Bananas
Oranges
Papaya

4. Nuts and Seeds: Nuts are recommended as part of the DASH (Dietary Approaches to Stop Hypertension) diet, a plan designed to reduce blood pressure. Some nutrition-rich nuts include: