10 Low-Sugar Fruits That Can Also Improve Heart Health

According to the Centers for Disease Control and Prevention (CDC), taking care of what you eat is a straightforward way to improve your heart health and reduce your risk of heart disease. They note that "heart disease" is a term used to describe potentially fatal heart conditions, such as coronary artery disease (CAD), arrhythmias, heart failure, and heart attacks. If you're wondering why a heart-healthy lifestyle matters, consider this: Heart disease is the leading cause of death in the U.S., with someone dying from it roughly every 33 seconds, according to the CDC. At the core of this widespread health issue are several risk factors, including high blood pressure (hypertension) and high blood cholesterol (hypercholesterolemia), which strain your heart by damaging blood vessels and promoting plaque buildup in the arteries, respectively, increasing the risk of serious complications (per Mayo Clinic).

Many people looking to improve their heart health start by making smarter food choices. Yet, fruits are often an overlooked food group when it comes to heart-healthy diets, as most focus on adding healthier fats and proteins to their meals. However, the American Heart Association says that choosing the right fruits gives you the opportunity to add a wide range of nutrients that support cardiovascular health, such as fiber, vitamins, minerals, and antioxidants, while keeping your daily sugar count under control. This article highlights 10 low-sugar fruits rich in heart-healthy compounds, perfect for anyone looking to take proactive steps toward better heart health, one meal or snack at a time.

Whether you prefer strawberries, blueberries, raspberries, or blackberries, berries are known for packing a powerful punch of antioxidants, and with an average of just 9 grams of sugar per cup, they are one of the best fruits for those following a heart-healthy and low-sugar diet. What makes berries particularly beneficial for the heart is their high concentration of anthocyanins, which are actually the antioxidant pigments responsible for their rich red, blue, and purple colors, as explained in a 2020 review published in Molecules.

According to the review, anthocyanins have been linked to lower triglycerides and low-density lipoprotein (LDL) cholesterol levels (the "bad" type), as well as increased high-density lipoprotein (HDL) cholesterol levels (the "good type), making their food sources (e.g., berries) a potential candidate for heart disease prevention. For instance, according to a 2019 study published in Advances in Nutrition, high anthocyanin intake was linked to a 25% risk reduction for CAD and up to a 10% risk reduction for high blood pressure, the latter of which, besides being a key risk factor for heart disease, was especially noticeable in women over 60 years old. 

Luckily, adding berries to your diet is both easy and delicious. You can start by adding a handful to your morning oatmeal or yogurt, enjoying them as a snack with nuts or on their own, or adding them as a topping for pancakes or chia pudding. Alternatively, you could also give frozen berries a chance, which is a great way to use them year-round for nutritious smoothies or your favorite homemade baked goods.

With their soft texture and sweet and juicy flavor, peaches tend to make their seasonal debut right in time for summer. However, they can be more than just a summer treat, seeing that their potassium content makes them a heart-smart addition to your diet. With only 12 grams of natural sugar in a medium-sized peach (about 147 grams) and 179 milligrams of potassium in the same serving, which accounts for 4% of the mineral's recommended daily value (DV), peaches support heart health without spiking blood sugar levels. According to the Office of Dietary Supplements, potassium is a key mineral for blood pressure regulation. Low potassium levels can lead to hypertension due to the mineral's role in making sure your blood vessels remain flexible instead of stiffening and by helping your body balance sodium levels, reducing the strain on the cardiovascular system.

On that note, a 2019 animal study published in Nutrients determined that peach extract might have natural antihypertensive effects. An older study from 2013 published in Food Chemistry found similar results, explaining that the fruit's extract might keep the hormone angiotensin II from spiking, which would cause blood vessels to tighten and raise blood pressure. 

Since peaches are highly versatile for both sweet and savory dishes, there are many easy and delicious ways to enjoy them in your diet. For example, add some fresh peach slices to yogurt, grill them for a naturally caramelized dessert or salad topping, or blend them for a fresh peach dressing. However, keep in mind that canned peaches might have added sugars, so be sure to check their label before buying.

With just 9 grams of sugar per cup and a heart-healthy antioxidant content, watermelons are a hydrating, low-sugar fruit that can be a summer ally for your heart. What makes watermelon especially beneficial for heart health are two key compounds: lycopene and L-citrulline. 

On the one hand, a 2018 review published in Frontiers in Pharmacology explains that lycopene is a powerful antioxidant that gives watermelon and other red-colored fruits and veggies their characteristic color. In addition, the review adds that lycopene has numerous potent heart-protective effects, including preventing plaque buildup, improving blood vessel function, and lowering total and LDL cholesterol levels.

On the other hand, a 2022 study published in Nutrition, Metabolism & Cardiovascular Diseases explains that L-citrulline is an amino acid that improves heart health by helping the body produce nitric oxide, a compound that relaxes blood vessels and improves circulation, thus reducing blood pressure. In fact, according to a 2019 study published in Nutrients, those who consumed 2 cups of watermelon daily showed a lower systolic blood pressure (the top number in a blood pressure reading) at the end of the intervention than those who consumed a calorically equivalent amount of low-fat cookies, an effect that the study attributed to the fruit's L-citrulline content. 

To add more watermelon to your diet, eat it fresh as a simple snack or dessert, or blend it into smoothies or juices. For a savory twist, pair it with feta cheese and mint for a heart-healthy summer salad, or add it to salsa with lime and chili for a flavorful topping.

Grapefruits are often labeled as weight loss friendly, which explains why they tend to make their way to most fad diet menus (think the grapefruit diet). However, regardless of what dietary trends dictate, one thing is certain: grapefruits are not just highly nutritious but also provide many health benefits, including boosting your immune, skin, kidney, and heart health (per Healthline). Plus, with about 12 grams of sugar per cup, they're considered a low-sugar fruit compared to many others, making it a smart option for people watching their sugar intake. 

According to an older 2014 test-tube and animal study published in the Journal of Food and Drug Analysis, antioxidants (namely flavonoids) also make grapefruits a heart-healthy fruit. The study determined that grapefruit juice helped lower total cholesterol, triglycerides, and LDL cholesterol levels while increasing HDL cholesterol levels in rats fed a high-cholesterol diet. These changes lead to a lower risk of developing atherosclerosis (when plaque builds up in the arteries, potentially blocking blood flow). Researchers believe the juice helps reduce cholesterol levels by increasing the amount of cholesterol and bile acids in bile, which helps the body flush out more cholesterol through the digestive system. They also found that flavonoids in grapefruit inhibit angiotensin I-converting enzyme (ACE) activity, thus supporting more relaxed blood vessels and better blood flow, contributing to lower blood pressure. 

To add more grapefruit to your diet, eat it fresh in slices for breakfast or add it to a fruit salad for a zesty twist. However, remember that grapefruit can interact with certain medications, so check with your doctor beforehand.

Known for their crisp texture and natural sweetness, apples are a heart-friendly fruit that can also keep your blood sugar under control. While a small apple (about 165 grams) contains around 20 grams of natural sugar, positioning it among the highest sugar-containing fruits on this list, apples keep your blood sugar levels from spiking thanks to their low glycemic index (GI), which averages around 36. According to Healthline, GI values under 55 are considered low. Plus, according to an older 2015 review published in Nutrients, apples' fiber and antioxidants (pectin and polyphenols, respectively) are the compounds that grant this fruit a heart-healthy status. 

Per the review, both compounds lead to lower cholesterol levels by promoting bile acid excretion through feces. As a soluble fiber, pectin also inhibits cholesterol absorption, further contributing to a lower cholesterol count. Regarding blood pressure control, the review explains that flavonoids (a type of polyphenol in apples) help blood vessels work better by increasing nitric oxide, which keeps blood pressure from spiking. For example, in a 2019 study published in The American Journal of Clinical Nutrition, people with high blood cholesterol who ate two apples a day had reduced triglycerides, total cholesterol, and LDL cholesterol compared to the control group, as well as better blood vessel function. 

To add more apples to your day, enjoy them raw for a crunchy snack, mixed with yogurt, tossed into a salad, cooked with oatmeal, or baked with cinnamon for a naturally sweet treat.

Often described as buttery or creamy, avocados are a fruit with an impressive heart-healthy nutrient profile. Plus, with just 1 gram of sugar per cup, they're extremely low in this nutrient. When it comes to boosting heart health, a 2018 review published in The American Journal of Clinical Nutrition shares that avocados are packed with monounsaturated fats (MUFAs), a type of healthy fats that help prevent heart disease by lowering LDL cholesterol while increasing HDL cholesterol. Moreover, they're also rich in dietary fiber, which helps lower cholesterol, and have a high potassium and magnesium content, two minerals essential for maintaining normal blood pressure. In short, avocados contain an abundance of heart-friendly nutrients that support cardiovascular wellness.

Luckily, incorporating avocados into your diet is easy and delicious. You can enjoy them for breakfast by making the infamous avocado toast, which simply requires you to mash them onto whole-grain bread and top them with an egg. Alternatively, blend them into smoothies for an extra creamy snack, or use them in salads, sandwiches, or even as a topping for soups and bowls for a hearty lunch or dinner. What's more, mashed avocados work as a substitute for butter in baking recipes, proving that they really can do it all in the kitchen.

With their tangy flavor, natural sweetness, and heart-protective nutrients, oranges are more than just a tasty snack. A medium-sized orange contains 14 grams of natural sugar, but its fiber helps prevent blood sugar spikes. That same fiber also works in tandem with flavonoid antioxidants to support heart health.

For example, according to an older 2010 study published in Nutrition Research, orange flavonoids, especially hesperidin and naringin, have been shown to improve blood cholesterol profiles, even when oranges are consumed in juice form. In fact, the study determined that orange juice intake lowered LDL cholesterol levels while increasing free-cholesterol transfer to HDL cholesterol, meaning that more cholesterol particles were carried away from the arteries, preventing their buildup (a risk factor for heart disease).

Meanwhile, pectin, a type of soluble fiber found in the orange's white part, helps lower cholesterol levels through multiple mechanisms. For instance, a 2019 review published in Nutrients explains that pectin leads to gel formation in the intestines, decreasing cholesterol absorption and promoting its excretion. Moreover, since it is not digested in the small intestine but can be fermented by bacteria in the large intestine, it leads to the production of short-chain fatty acids (SCFA), which provide added cholesterol-lowering effects. 

To add more oranges to your diet, enjoy them fresh on their own or on top of salads, parfaits, or morning oats. Alternatively, you could enjoy their juice as long as you consume it in moderation, seeing that orange juice is more likely to spike your blood sugar levels.

Kiwi may be small, but it packs a big nutritional punch, especially when it comes to heart health. Plus, with only 8.5 grams of natural sugar per 100 grams, kiwi is considered a low-sugar fruit. Among kiwi's key heart-healthy nutrients are its antioxidant and soluble fiber content. Starting with its antioxidants, a 2019 review published in Diabetes, Metabolic Syndrome, and Obesity shares that they promote nitric oxide production and prevent platelet aggregation, promoting blood vessel relaxation and preventing blood clots from forming, respectively, both of which improve overall blood flow, reducing blood pressure. Regarding its soluble fiber, the review adds that it helps lower triglycerides and cholesterol by trapping them as they pass through the digestive system and helping remove them from the body.

In fact, an older 2004 study published in Platelets confirmed that eating up to three kiwis daily might reduce platelet aggregation by 18% and triglyceride levels by 15% compared to the control group. Similarly, another 2019 study published in the Journal of Human Hypertension found that consuming the same amount of three kiwis per day resulted in a 15% reduction in platelet aggregation and an 11% reduction in ACE activity, further proving kiwi's blood pressure-reducing properties. 

As with most fruits, kiwi can be enjoyed on its own, added to yogurts or salads, or blended into smoothies. Yet, it can also boost the flavor profile of your savory dishes. So, try chopping it into salsas or serving it as a side at your summer barbecues for a fresh and citrusy twist.

Pomegranate is an antioxidant powerhouse known for its ruby-red color and tart flavor. This, together with its roughly 12 grams of sugar per ½ cup of seeds, fits this fruit well into a heart-healthy, low-sugar eating pattern. According to a 2018 review published in Frontiers in Pharmacology, antioxidant compounds in pomegranate, such as anthocyanins, proanthocyanidins, and flavonoids, grant it numerous cardio-protective effects, including reducing oxidative stress and inflammation and protecting blood vessel walls, all of which are key contributors to high blood pressure and atherosclerosis.

Furthermore, the review adds that even drinking pomegranate juice might offer some of the fruit's blood pressure-reducing benefits. For example, evidence shows that long-term pomegranate juice intake might reduce systolic blood pressure (the top number in a blood pressure reading) in people with hypertension, likely due to the antioxidants' effect on inhibiting ACE activity. 

To add this seasonal fruit to your meals, sprinkle the seeds over salads or bowls for a fresh yet crunchy twist, or mix them into yogurt or oatmeal. You can also drink its juice or use it as a base for vinaigrettes or marinades. Just be mindful of portion sizes if drinking the juice, as it can concentrate its sugar content.

Sweet and juicy, with a deep purple color, plums are a nourishing fruit that can do wonders for your heart. Containing only about 6 grams of sugar per fruit, they're also a smart choice for people watching their sugar intake. 

Yet, when it comes to protecting your heart, plums have some key nutrients up their sleeve. According to a 2023 review published in the Journal of Nutritional Science, plums pack a punch of antioxidants, such as vitamin C, phenolic acids, and flavonoids, which help lower total and LDL cholesterol levels. Moreover, the review adds that their fiber content also helps keep your blood cholesterol levels under control. 

A 2021 study published in the Journal of Medicinal Food suggests that eating dried plums (or prunes) may also help support better cholesterol levels and reduce inflammatory markers that increase the risk of heart problems. Furthermore, a 2019 animal study published in Molecules suggests that prune extract may help regulate blood pressure by promoting the production of substances like nitric oxide and activating potassium channels, two separate mechanisms that lead to the dilation or relaxation of blood vessels, ultimately helping to lower blood pressure. 

While plums can be enjoyed fresh as a healthy snack, they make a delicious addition to salads, especially if you grill them beforehand. Alternatively, you could eat their dried counterpart, prunes, by adding them to yogurt or oatmeal. However, keep in mind that dried plums have a more concentrated sugar content, so be sure to practice portion control.