5 Fall Foods With A Heart-Healthy Boost + How To Cook Them

Grapes (green, red, and black) are in season now and contain a mix of beneficial antioxidants and other polyphenols1, including flavonoids and resveratrol, which have anti-inflammatory properties and play a role in supporting heart health.

Everyone's favorite gourd isn't just great for carving, it's also smart for your heart. Pumpkin is rich in potassium2, with 1 cup of the puree offering nearly 500 mg of this heart-healthy mineral. And the same serving is packed with 6 grams of filling fiber. 

This bell-shaped winter squash is harvested from mid-August through November. The butternut's intensely orange flesh is packed with sight-saving beta-carotene3. It's also a superfood for heart health. One cup of cooked butternut boasts one-quarter of the fiber you need for the whole day, and as much potassium as a potato, which is important for maintaining healthy blood pressure. 

This seasonal beauty isn't just delicious in fall desserts. Studies have found that eating apples daily may help lower cholesterol levels4 and other markers associated with heart disease. The soluble fiber in apples—pectin—is the component that's responsible for the cholesterol-lowering effect. It actually blocks cholesterol in the gut and encourages the body to use it instead of storing it. 

This dark leafy green is available year-round but peaks in late fall to early winter. In addition to being fantastic for your eyes, kale also contains a hefty amount of calcium (359 mg per 2 cups cooked). While we think of calcium mostly for bone health, it's also super important for our hearts. The mineral, along with magnesium and potassium, helps regulate blood pressure. Plus, calcium plays a role in weight management, which is also smart for your ticker.

How to use: Kale is delicious chopped in salads, sautéed with garlic, and used in baked dishes, like this Butternut & Kale Lasagna.