The heart-healthy benefits of fall vegetables

When the air turns crisp and the leaves start to fall, grocery store shelves and farmers’ markets overflow with colorful seasonal vegetables. Beyond cozy autumn vibes, many fall veggies are packed with nutrients that can give your heart health a serious boost. Here are some of the top benefits of adding fall vegetables to your plate:

Rich in fiber for lower cholesterol

Vegetables such as Brussels sprouts, pumpkins and sweet potatoes are excellent sources of dietary fiber. Fiber helps reduce LDL cholesterol levels (the “bad” cholesterol) and supports healthy digestion. Eating fiber-rich fall produce regularly can help lower your risk of heart disease.

“Fiber is one of the simplest and most effective ways to improve heart health. Seasonal vegetables make it easy to add more fiber to your meals without feeling like you are sacrificing flavor,” shares Dr. Matthew Deshotels, a cardiologist with expertise in lipid disorders like high cholesterol.

Full of antioxidants that protect arteries

Deep orange and red vegetables, such as carrots, pumpkins and butternut squash, are high in beta-carotene and vitamin C, both powerful antioxidants. These nutrients help reduce inflammation and protect blood vessels from oxidative stress, allowing arteries to remain flexible and strong.

Packed with potassium for blood pressure control

Fall favorites like acorn squash, beets and turnips provide a healthy dose of potassium. Potassium helps balance sodium levels in the body and keeps blood pressure in check, an essential factor in preventing stroke and heart disease.

Support healthy weight management

Vegetables are naturally low in calories but high in nutrients and fiber, which means they help you feel full without overeating. Maintaining a healthy weight is one of the best ways to reduce strain on your heart. A tray of roasted seasonal veggies can make a hearty, satisfying side dish that’s good for both taste buds and health.

Provide heart-friendly phytochemicals

Many fall vegetables contain unique plant compounds called phytochemicals that protect cardiovascular health. For example, beets are rich in nitrates that improve blood flow, while cruciferous vegetables, such as Brussels sprouts, contain compounds linked to lower inflammation and can reduce the risk of heart disease.

Easy ways to add fall vegetables to your diet

• Roast a mix of carrots, Brussels sprouts and beets with olive oil and herbs for a simple side dish.
• Puree pumpkin or butternut squash into a creamy, heart-healthy soup.
• Add shredded cabbage or kale to salads for extra crunch and nutrients.
• Bake sweet potatoes and top them with cinnamon for a nutrient-rich, comfort food.

Fall vegetables are tasty, colorful and a seasonal gift for your heart. By filling your plate with these nutrient-dense foods, you can enjoy comforting autumn meals while supporting long-term cardiovascular health.

Learn more about Baylor Medicine Cardiology. 

By Chandler Williams, senior communications associate in the Margaret M. and Albert B. Alkek Department of Medicine