The Role of Fruit in the Best Heart Health Diet

Lower your risk of heart disease and boost heart health by filling up with fruit as part of the Pan-Asian Mediterranean diet

Mediterranean and Pan Asian peoples, who experience lower rates of heart disease than we do in the United States, integrate fresh fruit into their diet with great results—and I believe anyone seeking optimum heart health should, too. That’s why fruits play a key role in my heart-healthy Pan-Asian Mediterranean (PAM) diet. Specifically, fruits have lots of water and fiber, as well as antioxidants, vitamins, and minerals (not to mention flavor) that promote a healthy heart and a healthy body. So, fill up the fruit bowl!

How Much Should You Eat?

As part of the PAM diet, I recommend that you aim for one to two servings of fruit daily. One serving of fruit is equal to:

• 1 medium piece, such as a peach or an apple
• ½ large grapefruit or ¼ cantaloupe
• ½ cup berries or chopped, fresh fruit
• ½ cup cooked or frozen fruit
• ¼ cup dried fruit

Note: Serving guidelines are based on a 1,800 to 2,000 calories-per-day eating plan. If your goal is weight reduction, consume smaller portions in order to lower your caloric intake.

More Dr. Sinatra Advice on Eating for Heart Health

Can meat be part of a heart-healthy diet? Learn how the PAM diet for optimal heart health includes a wide variety of meat options.

What role do vegetables play in the heart-healthy PAM diet? Find out how many veggies you need to eat every day as part of the PAM eating plan for a healthy heart.

Want more specifics on the PAM diet for optimal heart health? Get all the details on the heart-healthy PAM eating plan.