With their potent mix of dietary fiber, polyphenols, and antioxidants, raspberries do more than just add a pop of color to your plate—they can improve your blood pressure, enhance your cholesterol profile, and even help combat inflammation, making it a powerful addition to your diet.
Healing Effects of Raspberries
A 2024 meta-analysis reveals that consuming raspberries can significantly lower LDL (“bad” cholesterol) and total cholesterol, especially in individuals over 35 with metabolic syndrome. Additionally, raspberries boost HDL (“good” cholesterol) and improve blood pressure.
The bioactive compounds in raspberries, such as dietary fiber and polyphenols, play a crucial role in how the body metabolizes fats. These compounds also offer antioxidant and anti-inflammatory benefits.
Furthermore, the polyphenols in raspberries enhance nitric oxide production, which is vital for relaxing blood vessels. This leads to improved blood flow and reduced blood pressure.
“Raspberries are naturally low in fat, and are a good source of potassium and fiber. Fiber-rich foods help lower cholesterol and potassium is an important mineral for keeping blood pressure in check. One cup of raspberries contains about 186 mg of potassium and 8 grams of fiber,” Melissa Ann Prest, Registered Dietician Nutritionist with a Doctor of Clinical Nutrition and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times.
“Raspberries are rich in polyphenols, which have been associated with improved endothelial function. The high potassium content in raspberries contributes to blood pressure regulation by helping balance sodium levels in the body and dietary fiber in raspberries can help reduce cholesterol levels, particularly LDL. Additionally, the antioxidants in raspberries may reduce oxidative stress,” Mary Curristin, a nutritionist from ART Health Solutions, Told the Epoch Times.
Nutritional Interventions To Optimize Health
“Nutritional interventions are a powerful tool in managing and preventing conditions such as cardiovascular disease, diabetes, obesity, and certain cancers,” Curristin said.
“Integrating nutrition into disease management not only complements traditional treatments but often leads to better health outcomes”, she added.
Curristin emphasized that optimizing health involves considering a range of nutritional interventions, starting with a balanced and varied diet.
“Using nutrition as a therapeutic approach to disease management is a core component of the work we do as registered dietitian nutritionists, Prest said.
Nutrition and lifestyle management are a part of most disease management recommendations like pre-diabetes, diabetes, heart disease, blood pressure, kidney disease, and cancer, she added.
Ways To Enjoy Raspberries
- Add fresh raspberries to your morning oatmeal or yogurt. For a quick breakfast, blend raspberries into a smoothie with spinach, banana, and a splash of almond milk.
- Enjoy on their own as a refreshing snack paired with a handful of almonds or a dollop of Greek yogurt for added protein.
- Toss raspberries into a mixed green salad for a sweet and tangy twist. Combine them with spinach, feta cheese, walnuts, and a light balsamic vinaigrette.
- Use as a natural sweetener in desserts. Raspberry compote can be mixed into chia seed pudding for a healthy treat.
- Create a raspberry sauce to drizzle over grilled chicken or salmon. Simply simmer raspberries with a bit of honey and balsamic vinegar.
- Make your own raspberry jam using fresh or frozen raspberries, a touch of honey, and chia seeds and spread it on sourdough toast.
Ensure To Eat a Varied Diet
While raspberries offer significant health benefits, it’s crucial to remember that a varied diet rich in different fruits, vegetables, and nutrients is essential for overall wellness.
“Make sure to paint a rainbow on your plate to ensure a broad range of nutrients,” Curristin said.
To make sure you’re getting a balance of macronutrients and a variety of vitamins, minerals, and antioxidants, Curristin suggests to start the day with porridge topped with fresh raspberries, flaxseeds, and walnuts, alongside a cup of green tea. Have a large salad with mixed leaves, cherry tomatoes, cucumber, peppers, grilled chicken breast and quinoa drizzled with olive oil for lunch, an apple with a handful of almonds for a mind-afternoon snack and grilled salmon with mixed greens and sweet potato for dinner. Enjoy Greek yogurt with a drizzle of honey, a square of dark chocolate and a sprinkle of chia seeds to end of the day.
Prest advises incorporating fruits, vegetables, nuts, seeds, legumes, and plant proteins into every meal, as they are anti-inflammatory, nutrient-rich, low in fat, and high in fiber.
“For breakfast, blend a dark green leafy vegetable with raspberries, banana, honey, and flax seeds for a nutritious smoothie, and pair it with whole grain toast. For lunch, opt for a cup of bean soup and a salad made with quinoa, diced bell peppers, carrots, sweet potatoes, and chicken breast. At dinner, fill half your plate with vegetables like steamed broccoli, a quarter with a protein such as grilled salmon, and the remaining quarter with a starchy option like roasted red baby potatoes. Finish with a side of fresh strawberries for dessert,” she recommended.
A version of this article has been published by the Epoch Times.
