Here are the top 10 fruits that offer the greatest health benefits – especially friendly for people with the “three highs.”

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1. Apple – The People’s Nutritional King

The saying “An apple a day keeps the doctor away” isn’t just a myth. Apples are rich in soluble fiber (pectin), which lowers cholesterol and stabilizes blood sugar. They’re also high in polyphenols with strong antioxidant properties, which protect blood vessels and reduce arteriosclerosis risk. Apples are low in calories and help you feel full – great for weight control.

Best Way to Eat:
✔ Eat with the skin on – the skin contains the most antioxidants.
✔ Eat in the morning or between meals – avoid eating immediately after meals to aid digestion.

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2. Blueberry – The Natural “Vascular Cleaner”

Packed with anthocyanins, blueberries are dubbed “vascular cleaners” and are especially beneficial for people with high blood pressure or cholesterol. Studies show that eating 50g daily for 8 weeks can reduce blood pressure by 5 mmHg. Blueberries are antioxidant-rich, support vision, and protect cardiovascular health.

Best Way to Eat:
✔ Wash and eat fresh; add to yogurt or oatmeal.
✔ 30–50g per day is enough – avoid excess sugar.

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3. Banana – The Natural “Blood Pressure Reducer”

Bananas are rich in potassium, which helps expel excess sodium and balance blood pressure. They’re also high in fiber, promoting bowel movements and reducing constipation. However, due to their sugar content, people with diabetes should limit intake to half to one banana daily.

Best Way to Eat:
✔ Choose moderately ripe bananas – avoid overripe ones with too much sugar.
✔ Eat in the morning or before noon – avoid eating at night to prevent sleep disruption.

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4. Grapefruit – A Blood Lipid-Lowering Expert

Grapefruit contains naringin, which helps lower blood lipids and reduce arteriosclerosis risk. It’s also high in vitamin C and fiber, boosting immunity and improving gut health. However, grapefruit can interfere with certain medications, especially blood pressure or cholesterol drugs – consult a doctor if you’re on such prescriptions.

Best Way to Eat:
✔ Eat fresh after peeling.
✔ 100–200g per day is sufficient – avoid overconsumption.

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5. Kiwi – The Vitamin C King and Heart Protector

Kiwi boasts twice as much vitamin C as oranges. It enhances insulin sensitivity and helps regulate blood sugar. Its fiber content also promotes bowel movements and reduces constipation.

Best Way to Eat:
✔ Peel and eat fresh, or slice into salads.
✔ 1–2 kiwis per day is ideal – don’t overconsume.

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6. Pear – Soothing, Cooling, and Diabetic-Friendly

Pears are water-rich, aiding digestion and reducing constipation. They’re high in fiber and vitamins, making them a good choice for diabetics. Varieties like snow pear and Ya pear can be chosen according to taste.

Best Way to Eat:
✔ Eat fresh or stew them – especially helpful for coughs or throat discomfort.
✔ 100–200g per day is sufficient.

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7. Orange – Anti-inflammatory and Vascular Protector

Oranges are rich in flavonoids, which reduce vascular inflammation and prevent arteriosclerosis. They’re also high in vitamin C and fiber, supporting immunity and digestive health.

Best Way to Eat:
✔ Peel and eat fresh.
✔ 100–200g per day is enough – moderate sugar intake.

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8. Cherry – A Blessing for Gout Sufferers

Cherries help lower uric acid levels, reducing gout flare-ups. They’re also rich in vitamin C and antioxidants that strengthen immunity and protect heart health.

Best Way to Eat:
✔ Eat fresh after washing, or add to yogurt or salad.
✔ 30–50g per day is ideal – avoid excess sugar.

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9. Dragon Fruit – The Intestine’s “Cleaner”

Dragon fruit is fiber-rich, promoting gut health and lowering blood sugar. It also contains anthocyanins with powerful antioxidant effects that support cardiovascular health.

Best Way to Eat:
✔ Peel and eat fresh.
✔ 100–200g per day is sufficient.

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10. Pomegranate – The Heart’s Guardian

Pomegranate polyphenols reduce blood pressure and lower cardiovascular disease risk. They also provide vitamin C and fiber, boosting immunity and digestion.

Best Way to Eat:
✔ Eat fresh seeds or juice them.
✔ 50–100g per day is enough – moderate intake recommended.

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Fruits Are Great – But How to Eat Them for Maximum Health?

✔ 200–350g of fruit per day – about one apple and half a banana.
✔ Choose low-GI fruits – like apples, grapefruits, and kiwis. They release sugar slowly and won’t spike blood sugar.
✔ Avoid fruit juices – juicing strips fiber and raises sugar content.
✔ Eat before meals or between meals – not right after eating to avoid indigestion.

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In Conclusion: Fruits Are Natural “Medicine,” But the Key Is Eating Them Right!

Fruits provide essential nutrients and help regulate metabolism, lowering the risk of the “three highs.” But it’s all about choosing the right fruits and the right amounts. Apples, blueberries, bananas, grapefruit, kiwis... these aren’t just delicious – they’re also your natural allies for a longer, healthier life.

An apple a day may not make you instantly healthy, but stick with it, and over time, it’ll quietly transform your metabolism and keep the “three highs” at bay – leading to a healthier, better life.