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Kiwi for Heart Health: How It Helps Lower Blood Pressure and Cholesterol

Maintaining heart health is synonymous with healthy food that includes, nuts, fish green leafy vegetables, and no fat. But how many of us know that there is one more hidden gem that plays a significant role in enhancing heart health? We are talking about a greenish-brownish fuzzy fruit that is delicious, exotic, and loaded with health benefits for the heart. We are talking about kiwi or the Chinese gooseberry.

Originally from China, the fruit is now commercially grown in many countries like New Zealand, Italy, France, and Greece. Back home the fruit is naturally available in states like Himachal Pradesh, Uttar Pradesh, J & K, Sikkim, Meghalaya, Arunachal Pradesh, and Kerala. The fruit has a slightly acid taste and can be eaten raw or cooked. The juice is sometimes used as a meat tenderizer.

Talking about their nutritional value, kiwis are loaded with vitamin C, which works as a powerful antioxidant in the body, protecting cells against oxidative damage. Additionally, they contain potassium, copper, vitamin K, folate, and vitamin E which play a vital role in immunity and also aid the body to manufacture collagen and neurotransmitters.

Circling back to its health benefits for the heart kiwi has exhibited multiple cardioprotective properties. According to PubMed- Emerging data indicate that kiwifruit is beneficial in the prevention of cardiovascular disease, as consumption of two or three fruits per day for 28 days or more lowers platelet hyperactivity, plasma lipids, and blood pressure in human volunteers. These studies suggest that kiwifruit may provide a new dietary means as part of a preventive or therapeutic strategy to favorably modify cardiovascular risk factors. 

How does kiwifruit protect the heart?

• It acts as a natural blood pressure regulator- Kiwi is very rich in potassium, which is an important mineral in the body. Potassium helps in balancing out the negative effects of sodium, is a natural vasodilator that helps relax blood vessels, and consequently lowers both systolic and diastolic blood pressure. As indicated in the study by PubMed, 2-3 kiwis a day can help reduce mildly elevated blood pressure levels in people. If some of you believe that bananas are the richest source of potassium, then here’s a surprising fact. Kiwis contain more potassium than 100 grams of bananas.
• Kiwi is a natural cholesterol buster- Kiwi is high in soluble fiber content particularly pectin that binds with cholesterol present in the gut and stops it from getting absorbed into the bloodstream. This helps in reducing the LDL cholesterol levels and decreasing the risk of heart ailments. It has been found that people who consume kiwifruit daily show better good cholesterol levels that protect their heart further.
• Loaded with antioxidants- As we mentioned earlier, kiwis are packed with antioxidants like vitamins C and E. What do these vitamins do? They reduce oxidative stress in the body and decrease inflammation both of which are connected to heart disease. These antioxidants further prevent the blood vessels from being damaged. An interesting fact to note is that kiwi has more vitamin C than an orange and gives the body a solid immunity boost.
• Kiwi facilitates healthier blood circulation- The fruit contains a natural enzyme called actinidin which helps in digestion and improved nutrient absorption leading to better blood flow. Secondly, kiwis reduce platelet aggression and prevent the formation of blood clots that may lead to stroke or heart attack. Also, the potassium content in the magical fruit is a natural vasodilator that relaxes the blood vessels further preventing any clogging.
• It helps in stress management and lowering cortisol levels- Apart from an unhealthy diet, the highest contributor to heart disease is an unhealthy lifestyle that includes high unmanaged stress levels. Kiwi helps here as well. The vitamin C content in the fruit has been shown to bring down cortisol levels, a hormone that increases due to stress. This lowers the strain on the heart and aids in overall cardiovascular health. Dietitians say that eating 2-3 kiwis a day can reduce feelings of fatigue, anxiety, and depression.

How to include kiwi in the diet

Kiwi is best consumed raw and without the skin. This is one fruit that is delicious and is a powerhouse of health benefits. Sliced kiwi can be eaten as it is or added to salads, breakfast cereal, or even yogurt. The fruit can be blended into a smoothie with other fruits or veggies like bananas or spinach with a little bit of honey.

Whoever said that eating a heart-healthy diet meant sacrificing taste, didn’t know about kiwifruit. Reach out for this sweet, tangy nutrition-packed fruit that has amazing health advantages and gives your body a healthy boost.