11 Heart-Healthy Fruits and Veggies to Eat This Fall

Brussels sprouts are a cruciferous vegetable high in antioxidants, including glucosinolate, which the body turns into isothiocyanates (heart-healthy compounds) during digestion. Antioxidants may have health-protecting benefits that can help lower inflammation in the body, notes Michael S. Fenster, MD, a cardiologist and professional chef in Tampa, Florida. For example, the consumption of cruciferous vegetables high in isothiocyanates — such as Brussels sprouts — are associated with a 10 percent decreased risk of all-cause mortality, according to a study published in May 2022 in Food Chemistry.

"The modern Western diet creates chronic inflammation in the body, which is at the root of many diseases, including heart disease," says Finckenor. This is because many Americans eat too much saturated fat and refined sugar.

Brussels sprouts are also a good source of fiber, with about 3 grams (g) per cup, and an equal amount of protein, according to MedlinePlus. According to the Mayo Clinic, fiber-rich foods can help control blood sugar and weight, both of which lower heart disease risk and help you live longer. Soluble fiber can also help lower cholesterol, a key heart disease risk factor.

Enjoy Brussels sprouts raw, shaved in salads, or roasted.

Antioxidants called carotenoids give red, orange, and yellow produce its signature hue. Beta-carotene, alpha-carotene, lutein, and zeaxanthin are all included in this group of compounds. A meta-analysis published in April 2022 in the journal Frontiers in Nutrition concluded that these compounds may help fight oxidative stress, which has been tied to inflammation and several chronic diseases, namely, cardiovascular disease, type 2 diabetes, neurodegenerative disease, some cancers, and age-related diseases.

A half-cup of winter squash also contains 220 percent of your daily vitamin A. According to the National Institutes of Health, vitamin A has antioxidant properties that protect against heart disease.

For best results, roast or grill squash with olive oil or make roasted butternut squash soup.

Broccoli keeps growing well into the first part of fall, even in northern states. This staple is actually a type of cabbage and is a great way to add roughage to your diet. A cup of broccoli contains about 10 percent of your daily dose of dietary fiber and 2 g of protein, according to the U.S. Department of Agriculture (USDA). Eating a high-fiber diet keeps you fuller longer, which may help prevent obesity, heart disease, and diabetes, according to the Mayo Clinic.

Aside from the tried and true roasting, sautéing, or grilling methods for cooking broccoli, try using grated broccoli and its cousin, cauliflower, as a grain substitute. Here are seven broccoli-based recipes to try if you get stuck.

Like squash, sweet potatoes are loaded with beta-carotene, so you’ll get heart-healthy, anti-inflammatory benefits when eating them, as well as potassium — almost 12 percent of your daily dose in one medium-sized sweet potato, according to the USDA.

These spuds also have sporamins, powerful antioxidants unique to this vegetable that are being studied for their positive effects on colon cancer, according to a review published in August 2022 in the journal Antioxidants. And they're packed with fiber, giving you almost 4 g, or 16 percent of your daily value, in a medium-sized potato with the skin, Dr. Fenster says. Bonus? You can have your sweets and eat them, too, even if you have type 2 diabetes. Sweet potatoes have a low glycemic index, meaning that a diet high in sweet potatoes doesn’t raise blood sugar even in people with diabetes, Fenster adds.

For best results, bake them with chili powder and olive oil, or roast and drizzle with a small amount of maple syrup, a natural sweetener that also has plant-based compounds that act as antioxidants, says Fenster.

Some research points to pomegranates, which are often touted as a superfood and heart-friendly, thanks to a micronutrient called ellagic acid. “Those compounds may help block the buildup of cholesterol in the arteries,” Finckenor says. Whole pomegranates are a good source of potassium, too, which is helpful for controlling high blood pressure. It’s important to note that some cholesterol medications may interact with pomegranate or its juice, according to the American Heart Association (AHA). Your doctor can let you know for sure.

You can drink pomegranate juice, but Finckenor says it's better to eat the fruit itself to get the most fiber. Try using the seeds in oatmeal, yogurt, cereal, salad, or even guacamole. To get to the seeds, cut off the top and bottom of the fruit, then quarter the remainder. Soak the quarters in water until the seeds separate from the membrane, then drain and dry the seeds — like this.

If citrus is the first thing that comes to mind when you think of vitamin C, you’re not alone. But plenty of fall veggies pack in the immune-boosting vitamin, including cauliflower. According to the U.S. Food and Drug Administration (FDA), about one-sixth of a medium-sized head of cauliflower contains all the vitamin C you need in a day.

To get the most out of this vegetable, roast it, or turn it into soup by simmering in water with garlic and salt until tender, then pureeing the mixture.

Beans and legumes are one of the main foods recommended for a healthy heart diet. They are rich in fiber, vitamins, and minerals without saturated fat. If you can swing it, opt for fresh beans instead of canned, which can be high in salt. Green beans are also a good source of fiber, with 4 g per cup, according to the FDA, and they contain B vitamins like B6, which is associated with better heart health.

When cooking green beans, resist drowning them in a can of creamy soup and instead steam or roast your beans. You can also experiment with different flavor profiles by seasoning with spices like curry or Ethiopian berbere.

Beets are widely recognized as a natural source of nitrates, which the body converts into nitrites to keep your arteries healthy, Finckenor says. Beet juice can help manage high blood pressure, according to a study published in July 2022 in Antioxidants. Don’t be alarmed if your urine turns pink or stools turn red after eating beets, though. Called beeturia, the condition affects 10 to 14 percent of the population after eating beets. While it’s usually nothing to worry about, beeturia can be worse in people with an iron deficiency.

When cooking beets, consider roasting them as a side dish, tossing some in salads, or steaming beets and sprinkling with olive oil, salt, and pepper. And if the taste of beets isn’t for you, try adding beetroot powder to a smoothie for a healthy nitrate boost.

“An apple a day may really keep the cardiologist away,” Fenster says, citing the fruit's high content of heart-healthy compounds like pectin, a type of fiber, and quercetin, an antioxidant, particularly in the fruit’s peel. Apples have also been shown to improve and regulate blood sugar, and if you’re eating the fruit whole, apple puree may improve blood lipid profiles. Apples are also high in cholesterol-lowering soluble fiber, according to a study published in September 2021 in Current Allergy and Asthma Reports.

If you’re tired of eating raw apples, try sautéing them with onions, lemon juice, and spices like rosemary or basil to use as a topping for any protein. Or bake them either whole or sliced. Also, apple slices with peanut butter and a dash of cinnamon make for an undeniably delicious, surprisingly filling, and healthy snack any time of day.

Pears stand out for their fiber content, with almost 6 g of fiber in one medium-sized pear, per the USDA. Research has found that people who eat more fruits and vegetables overall have lower rates of cardiovascular disease, Finckenor says. A meta-analysis published in March 2021 in Circulation, a journal of the AHA, examined studies that tracked the nutritional intake of 66,719 women and 42,016 men from 1984 to 2014 and 1986 to 2014, respectively. The researchers found that those who consumed five servings per day of fruit and vegetables, or two servings of fruit and three servings of vegetables, had the lowest mortality rates, including cardiovascular disease. The takeaway is that eating more fruits, vegetables, and legumes will help promote heart health because of fiber’s beneficial influence on controlling your blood pressure and cholesterol levels.

To retain all the fiber when eating pears, leave the skins on and eat them as is. You can also poach or bake them.

These types of winter squash are beneficial beyond jack-o'-lanterns or your grandma’s pumpkin pie recipe. Pumpkins provide potassium, antioxidants, and vitamins A and C — key nutrients for a healthy heart. Potassium helps regulate blood pressure and antioxidants bolster the immune system.

Researchers from a study published in May 2022 in Plants concluded that more people should be aware of the “nutritional and therapeutic uses of pumpkin as an ingredient in the daily diet.” According to the USDA, 1 cup of cooked pumpkin contains 12 percent of your daily potassium and vitamin C, and 100 percent of your daily value of vitamin A.

To prepare a pumpkin, cut it in half and remove the seeds, pulp, and stringy innards. Chop into small pieces and peel, boil for 25 to 30 minutes until tender, then mash or puree in a blender or food processor.

Pro tip: Don’t throw away the pumpkin seeds. According to a review published in June 2022 in the journal Plants, these tiny seeds are nutritional powerhouses, with antioxidants, zinc, magnesium, iron, protein, and healthy fats that help protect the heart. Add them to salads and smoothie bowls, or enjoy them on their own as a snack for a solid boost to your daily nutrition.

Additional reporting by Adam Meyer.