Written by: Michele Routhenstein: Heart Dietitian, MS RD CDE CDN
Pears are known for being juicy and delicious, but they’re also a heart health ally.* Their natural sweetness and versatility make them easy to incorporate into meals, whether in salads, baked goods, or savory dishes. With so many benefits and uses, adding more pears to your plate is a simple step toward better heart health.*
Let’s explore pears and heart health, plus some simple, tasty ways to add them to your diet.
1. Rich in Fiber
Pears are an excellent source of fiber, an essential nutrient that most American adults aren’t getting enough of in their daily diets. Research conducted by the International Food Information Council indicates that two-thirds (67%) of consumers believe they meet their fiber needs, but 2009-2010 NHANES survey data indicates that only about 5% do.
One average-sized pear contains approximately 6 grams of fiber, helping you to meet more than 20% of your daily needs.
In particular, pears contain soluble fiber, which is a type of fiber that binds to cholesterol as it moves through your digestive system.
2. Antioxidants
Antioxidants, like vitamin C, can help protect the body tissue from damage and help keep the immune system strong. Our cells are constantly exposed to unstable molecules called free radicals, which can cause oxidative stress that promotes cellular damage that negatively affects heart health.
Eating a variety of colorful fruits and vegetables is among the easiest ways to get your fill of dietary antioxidants. An average-sized pear has 7.7 mg of vitamin C or 8% of the Daily Value (DV).
3. Sodium-Free
When your blood pressure levels are regularly higher than normal, this can increase your risk of developing heart health problems.
Along with getting regular physical activity, eating a diet that is generally low in sodium and high in beneficial nutrients can help support balanced blood pressure.
Foods that tend to be high in added salt and sodium are often highly processed and packaged items or meals you might find on restaurant menus. It’s also possible to exceed your daily sodium recommendations when cooking meals at home if you often add a lot of salt to recipes.
4. Low in Calories and Fat
Overconsumption of calories and fat can promote unintentional weight gain. According to the American Heart Association, obesity is associated with a higher risk of cardiovascular disease among other health problems.
While fat is an essential nutrient, it contributes more calories per gram than protein and carbohydrates, so foods that are higher in fat are generally also higher in calories per serving. It is helpful to be aware of this if you’re keeping track of your overall calorie and fat intake.
With their naturally low-calorie and fat content, pears make a heart-friendly snack that can support healthy weight management. One average-sized pear contains around 100 calories and is fat-free.
Eating fruits and vegetables can help keep you fuller for longer between meals and potentially prevent overeating which leads to weight gain.
5. Vitamin C
Vitamin C is a water-soluble vitamin and natural antioxidant, which helps support immune function, cellular health, and heart health.
According to a 2020 review article published in PubMed, some studies suggest that adequate Vitamin C intake may help relax blood vessels, improve blood flow, and support healthy blood pressure. Vitamin C is also important for the production of collagen (the main structural protein in our bodies), which supports the structure of blood vessels and keeps them flexible and strong.
A growing body of research suggests that there may be an inverse association between dietary vitamin C intake and circulating vitamin C levels with the risk of heart health problems. However, there are limitations to the current body of research and more studies are needed to validate these results and examine cause and effect.
Vitamin C is found in an array of fruits and vegetables, including pears. One average-sized pear has 7.7 mg of vitamin C along with trace amounts of other vitamins and minerals.
How to Get More Pears on Your Plate
As you can see, pears contain an array of nutrients and can be a balanced addition to any diet. They have vitamins, minerals, fiber, and antioxidants that can support heart health and overall wellness. Not to mention, they sure are tasty.
Need some ideas? Here are some of our favorite ways to serve pears with meals and snacks that can support heart health:
Add Pears to Breakfast
Start your day off by adding juicy and refreshing pears to these recipes:
- Smoothies: Blend a pear with spinach, almond milk, and a scoop of protein powder for a refreshing, nutrient-packed smoothie.
- Oatmeal: Dice fresh or cooked pears and sprinkle them over oatmeal with a dash of cinnamon and chopped nuts.
- Yogurt: Layer pears with Greek yogurt and granola for a quick, balanced breakfast.
Top Salads with Pears
Salads can reap the added benefits of pears:
- Green Salads: Slice pears into a mixed green salad with walnuts, tuna, and a drizzle of balsamic vinaigrette for a tasty, heart-healthy combination.
- Grain Bowls: Pair pears with quinoa, spinach, roasted chickpeas, and a light vinaigrette for a balanced, satisfying lunch.
Use Pears as a Natural Sweetener in Baking
Naturally sweet, pears can reduce the amount of added sugar needed for certain recipes:
- Muffins and Bread: Add grated pears to muffin or banana bread batter for natural sweetness and moisture.
- Pies and Crisps: Combine pears with berries for a fresh, flavorful filling in homemade pies or crisps.
Pair Pears with Savory Dishes
The natural sweetness of pears can balance out savory spreads like these:
- Charcuterie Boards: Pears pair wonderfully with olives, crackers, nuts, and berries for a snack or appetizer board.
- Roasted Pears with Lean Proteins: Roast pears alongside poultry, salmon, or tofu for a sweet, savory side dish.
End Your Day with a Pear Dessert
Fruits like pears can make a sweet and satisfying treat:
- Baked Pears: Halve and core fresh pears, sprinkle them with cinnamon and honey or maple syrup and bake until tender. Serve warm with Greek yogurt or a sprinkle of chopped walnuts.
- Poached Pears: Simmer pears in a mix of water, a splash of vanilla extract, and spices like cinnamon and star anise until they’re soft and fragrant. Poached pears make a light, elegant dessert that’s naturally sweet.
- Pear Sorbet: Blend frozen pear slices with a little lemon juice to make a quick, easy dessert with no added sugars.
Pears have vitamins, minerals, fiber, and plenty of flavor to help support your diet goals. They can be enjoyed in many ways beyond a simple handheld fruit, adding versatility to your menu while supporting a healthy heart.
*Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors.
References
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- USDA FoodData Central. (2019). Pears, raw, bartlett. Retrieved from: https://fdc.nal.usda.gov/food-details/746773/nutrients
- Surampudi P, Enkhmaa B, Anuurad E, Berglund L. Lipid Lowering with Soluble Dietary Fiber. Curr Atheroscler Rep. 2016 Dec;18(12):75. doi: 10.1007/s11883-016-0624-z. PMID: 27807734.
- Halliwell B. Understanding mechanisms of antioxidant action in health and disease. Nat Rev Mol Cell Biol. 2024 Jan;25(1):13-33. doi: 10.1038/s41580-023-00645-4. Epub 2023 Sep 15. PMID: 37714962.
- USDA FoodData Central. (2019). Pears, raw, bartlett. Retrieved from: https://fdc.nal.usda.gov/food-details/746773/nutrients
- US Food and Drug Administration. (2024). Daily Value on the Nutrition and Supplement Facts Labels. Retrieved from: https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
- Fuchs FD, Whelton PK. High Blood Pressure and Cardiovascular Disease. Hypertension. 2020 Feb;75(2):285-292. doi: 10.1161/HYPERTENSIONAHA.119.14240. Epub 2019 Dec 23. PMID: 31865786; PMCID: PMC10243231.
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- Morelli MB, Gambardella J, Castellanos V, Trimarco V, Santulli G. Vitamin C and Cardiovascular Disease: An Update. Antioxidants (Basel). 2020 Dec 3;9(12):1227. doi: 10.3390/antiox9121227. PMID: 33287462; PMCID: PMC7761826.
