Seasonal fruits come with their own set of benefits. As winter approaches, it is time to stock up on all the nutritious foods that come along with the season, including sweet potatoes, or Shakarkandi, as it is so famously known in India. Although sweet potatoes and regular potatoes are both commonly referred to as root vegetables, they belong to different botanical families. In addition, unlike regular potatoes, sweet potatoes hold a distinctive nutritional profile, which is particularly beneficial for the heart. Here's a detailed understanding of the same.
Loaded With Fibre
Sweet potatoes are a good source of dietary fibre, which may reduce the risk of developing Cardiovascular Diseases (CVDs), according to a study published in the Journal of Chiropractic Medicine. The study suggests that it improves serum lipid concentrations, lowers blood pressure, and reduces inflammation, all of which directly impact heart health. In general, fibre is crucial for digestive health. It promotes regular bowel movements, prevents constipation, and also helps regulate blood sugar levels and contributes to a feeling of fullness, supporting weight management.
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Low In Saturated Fat
Saturated fats are a type of dietary fat that is considered unhealthy for your heart. According to the American Heart Association (AHA), they are found in animal-based foods like beef, pork, poultry, full-fat dairy products, eggs, and tropical oils like coconut and palm, which can raise cholesterol levels, in turn increasing one's risk of heart disease. Sweet potatoes are naturally low in saturated fat, which is why they can help maintain healthy cholesterol levels and reduce the risk of heart problems.
How Potassium In Sweet Potatoes Benefits The Heart
Sweet potatoes are also great sources of potassium, which is said to benefit heart health. A 2010 study published in the British Medical Journal (BMJ) found that increased potassium intake not only reduces blood pressure in people with hypertension but was also associated with a 24% lower risk of stroke. This is because potassium balances the effects of sodium in the body. Sodium can lead to water retention and increased blood volume, putting strain on the blood vessels and raising blood pressure. Potassium counteracts this by promoting the excretion of sodium through urine and relaxing blood vessel walls, which helps lower blood pressure and reduce the risk of hypertension.
Rich in antioxidants
The sweet winter food contains various antioxidants, such as beta-carotene, which is converted into vitamin A in the body. According to Mount Sinai, research suggests that people who eat four or more daily servings of fruits and vegetables rich in beta-carotene may reduce their risk of developing heart disease or cancer. Such antioxidants help combat oxidative stress and inflammation, which are factors that can contribute to heart disease.
Also Read: Is Your Heart In Good Shape? 5 Important Tests That Can Tell You
Anti-Inflammatory Properties
Chronic inflammation can contribute to various health issues, including heart disease. Therefore, people must have foods that contain anti-inflammatory properties that refer to their ability to reduce inflammation in the body. The tasty and nutrient-dense sweet potatoes are one of the foods widely available during the winter. It has the ability to lower inflammation in the body, contributing to overall health. In fact, a study published in BioMed Research International suggests that purple-fleshed sweet potatoes offer anti-inflammatory properties that reduce the risks of cardiovascular disorders and cancer.
Conclusion
Sweet potatoes are not only delicious to eat; they’re also rich in various nutrients that improve overall health. In particular, their heart-healthy benefits are something that must be considered, given the rising number of heart disease cases, even among young people. Their high fibre content aids in maintaining healthy cholesterol levels, while their potassium content helps regulate blood pressure. Packed with antioxidants and vitamins, sweet potatoes contribute to overall cardiovascular well-being and possess anti-inflammatory properties, which are also said to reduce cancer risk.