Aurelio Rojas, Cardiologist: Strawberries (150-250 g per day) Are the Best Option to Satisfy Hunger and Protect Your Heart

The world of nutrition and taking care of oneself is becoming increasingly fashionable; that’s why many people constantly search for all those foods that can help and protect health truly. Among the most common ones are kiwi or beetroot, beneficial for digestive transit or for circulation. However, there is an extraordinary fruit that hardly anyone talks about: the strawberry. Cardiologist Aurelio Rojas has taken on revealing why it can be very beneficial for the heart and even for aiding weight loss.

One of the biggest enemies to our health is sugar, definitively. Dr. Rojas explains that strawberries are perfect precisely to keep this in check: “They improve insulin resistance and help control blood sugar spikes, and this is much more important than you think.”

This, though it may seem minor, is a fairly important benefit, since, as the cardiologist warns, every time we suffer a sudden sugar spike after eating, we trigger inflammation and accelerated aging of our cells and blood vessels. In the long run, this translates into a much higher risk of experiencing heart attacks or cardiac problems. Strawberries, thanks to their “powerful combination of fiber and polyphenols,” manage to make sugar absorbed slowly and in a controlled way.

They Have a Satiety Effect

You’ve surely heard of those trendy weight-loss medications that help curb hunger. They work by activating a hormone in our body called GLP-1, which is responsible for sending the brain the signal that we’re full. Well, Dr. Aurelio Rojas explains that strawberries achieve this same effect in a completely natural way, something he himself calls “truly fascinating.” When eaten, the beneficial compounds in the strawberry mingle with the good bacteria in our gut and, together, stimulate the release of this satiety hormone. The result is simple: you feel full for a much longer time and avoid grazing between meals without needing to resort to any drug.

A “Shield” Against Aging

For the cardiologist, the most important benefit of eating strawberries is their ability to help and support the heart. This fruit helps to drastically reduce inflammation and oxidative stress, two of the main causes that lead the heart to age and weaken ahead of time.

What Is the Recommended Daily Dose?

@doctorrojass

Science has been watching for years something very interesting: its polyphenols, fiber and bioactive compounds seem to improve glycemic response, reduce inflammation and favor mechanisms related to satiety and metabolism. And this matters a lot more than it seems. Because today we know that behind many modern problems — fatigue, constant hunger, obesity, diabetes, inflammation or cardiovascular disease — there are metabolic disturbances and chronic silent inflammation. The most curious thing is that some real foods seem to activate small biological pathways similar to the ones we now try to enhance with medications And also: -A lot of satiety -Very few calories -Rich in fiber and vitamin C -Benefits on glucose and inflammation -Good for microbiota and cardiovascular health Most studies use amounts around 150–250 g/day (approx. 8–15 strawberries). Scientific references: • Basu A et al. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome. Nutr Res. 2010. • Ellis CL et al. Strawberry consumption improves insulin sensitivity in adults with abdominal adiposity. J Nutr. 2016. • Burton-Freeman B et al. Strawberry supplementation and cardiometabolic risk: a review. Crit Rev Food Sci Nutr. 2019. • AHA Scientific Statement on dietary patterns and cardiometabolic health. Circulation. 2021. • PREDIMED Study Investigators. Primary prevention of cardiovascular disease with Mediterranean diet. N Engl J Med. 2013.

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You don’t need to keep munching them non-stop, but you do need to be consistent. Dr. Rojas outlines exactly how much you would need to take to notice the benefits: “So, how many should you eat per day? Approximately between 150 and 250 grams daily, that’s roughly between 8 and 15 strawberries, depending on the size of each one.”