7 Summer Fruits and Veggies That Are Great for Your Heart

Many summer fruits and vegetables are rich in vitamins, minerals, and fiber, which help lower blood pressure and support heart health while also keeping you hydrated in the heat.

How to Choose Summer Produce

“Go for local produce if possible—they tend to be fresher, higher in nutrients, and more affordable when in season,” Sherry Gray, MPH, RD, a registered dietitian and extension educator at the University of Connecticut, told Verywell in an email.

Eating a wide variety of fruits and vegetables offers a mix of antioxidants and maximizes heart health benefits. “If you’re not used to eating fruits and vegetables regularly, start with one or two a day and build from there,” Gray said.

Here are seven fruits and vegetables to help support your heart this summer.

1. Tomatoes

Tomatoes are a summer staple loaded with heart-healthy nutrients like potassium, vitamin C, and folate, which may help lower homocysteine levels—a risk factor for heart disease.

With varieties like plum, heirloom, green, cherry, and beefsteak, tomatoes offer plenty of ways to add color and nutrition to your meals. “I like to cook tomatoes in pasta and add fresh arugula, a little olive oil, and parmesan cheese,” Gray said.

2. Blueberries

Blueberries are rich in anthocyanins, antioxidants that can fight oxidative stress and inflammation—two risk factors for heart disease.

Regular consumption of blueberries has been linked to lower cholesterol levels. Their high fiber content also helps manage cholesterol and supports overall heart health.

3. Peaches

Peaches are a nutrient-dense summer fruit packed with potassium, vitamin C, fiber, and beta-carotene. These nutrients can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. Once converted to vitamin A in the body, beta-carotene offers additional heart-protective benefits.

Peaches are versatile and easy to enjoy—try them grilled, mixed into salsas, or added to fruit salads.

4. Apricots

Like peaches, apricots are a summer stone fruit rich in antioxidants, fiber, and heart-protective compounds.

They contain pectin, which acts as a natural laxative, and they’re packed with vitamins A, B, and C, along with phenolic compounds and carotenoids that support blood vessel health.

5. Watermelon

Watermelon is a hydrating summer fruit rich in potassium, fiber, and lycopene—an antioxidant linked to improved blood pressure and reduced risk of cardiovascular disease.

It also contains L-citrulline, an amino acid that may help lower blood pressure and arterial stiffness, although most studies use supplements or extracts in amounts much higher than what you can typically consume.

6. Zucchini

Zucchini and other summer squash are rich in potassium, a key nutrient for controlling blood pressure and lowering the risk of stroke and heart disease. Since many Americans fall short on potassium, adding more zucchini to your diet is a simple way to support heart health.

Zucchini also provides vitamin C and fiber, which help with digestion and removing cholesterol from the blood.

7. Strawberries

A small 2021 study found that eating 2.5 servings of strawberries daily may improve cardiometabolic risk factors and insulin resistance. Strawberries are rich in antioxidants and vitamin C, which help fight free radicals that can damage the heart.

Enjoy fresh strawberries on their own, blended into a smoothie, chopped in a salad, or as a topping for oatmeal or Greek yogurt.