Long considered the health fruit par excellence, the apple maintains an excellent reputation, far from being usurped. Rich in fiber, satiating and beneficial for cholesterol, it remains a valuable ally after 60 years. Yet when it comes to protecting arteries and supporting cardiovascular health, another group of fruits might do even better: berries.
Little everyday allies
Blueberries, raspberries, blackberries, blackcurrants… These small, colorful fruits concentrate nutrients that are particularly interesting for the heart and blood circulation. And according to nutrition specialists, they deserve a place of choice in the diet of seniors. As Julie Boët, dietitian nutritionist, teaches us.
Why arteries become more fragile after age 60
With age, the arteries gradually lose their elasticity. Result: cardiovascular risk increases over the years.
Julie Boët, dietitian nutritionist, rightly recalls the importance of diet during this period of life:
“Around the age of 60, cardiovascular health becomes a priority, because the arteries naturally tend to lose flexibility over time. This phenomenon can lead to an increase in blood pressure and the deposition of plaques in the vessels.”
In this context, certain foods stand out for their richness in protective compounds… and berries come out on top.
Berries, natural allies for the arteries
According to Julie Boët, berries have a particularly interesting nutritional composition for preserving blood vessels:
“Whether blueberries, raspberries, blackberries or even blackcurrants, they are naturally rich in antioxidants, particularly anthocyanins, pigments which give them their intense color and which help protect the walls of the arteries.”
These famous antioxidants play a key role against oxidative stress, a mechanism involved in cellular aging and the development of cardiovascular diseases.
But their benefits don’t stop there. Anthocyanins also help improve endothelial function, in other words the ability of blood vessels to dilate properly to ensure good circulation.
“Consuming berries regularly can help, modestly but effectively, to preserve the flexibility of the arteries and support cardiovascular balance”underlines the specialist.
A beneficial effect also on cholesterol and the brain
The positive effects don’t stop there. Berries combine several interesting benefits after 60 years. Their richness in fiber helps regulate cholesterol while promoting good intestinal transit. They also provide vitamin C, essential for the immune system and the production of collagen.
Another significant advantage: their antioxidant compounds are also beneficial for cognitive functions.
“They also provide compounds that are beneficial for cognitive functions, a significant aspect with advancing age,” specifies Julie Boët.
Clearly, these little fruits not only support the heart: they also contribute to healthy aging overall.
How to choose and consume berries
To fully benefit from their benefits, you must choose them carefully. Julie Boët recommends favoring fresh, well-colored berries without excessive humidity.
Local and seasonal fruits remain the most nutritionally interesting. But frozen versions are also an excellent alternative: “They are usually picked when ripe and retain much of their nutrients.”
On the other hand, it is better to limit processed products such as industrial juices or very sweet jams, often low in fruit and high in added sugars.
In terms of consumption, simplicity remains the best option: fresh, whole and without cooking to preserve their fiber and avoid blood sugar peaks. They slip easily into natural yogurt, porridge, fruit salad or simply as a snack.
The apple remains excellent… but the berries go further
Be careful, however: this is not about pitting apples against berries. “The apple remains a very interesting fruit for health, in particular thanks to its fiber and polyphenol content.”
But to specifically support arteries and cardiovascular health after age 60, berries appear to offer an added benefit thanks to their exceptional concentration of protective antioxidants.
As Julie Boët points out, they must above all be integrated into a global approach:
“Berries do not in any way replace medical treatment in the event of cardiovascular pathology. They are part of a global approach, alongside a varied diet, regular physical activity, good sleep and appropriate medical monitoring.”
A small daily gesture which, in the long term, could make a real difference for the heart.