Chickpeas
Chickpeas contain such ingredients as high fiber, potassium, and
vitamins C and B-6. Each of these nutrients has been shown to support
heart health significantly. The high fiber that appears in significant
amounts in chickpeas has been shown in studies to also considerably
lower the amount of total cholesterol in the bloodstream, which in turn
is known to aid in decreasing the risk of heart disease. In one cited
study, it was found that those individuals who reportedly consumed 4,069
mg per day of potassium were shown to have a 49 percent lower risk of
death caused by heart disease.
Coffee
It seems every other day there is a new study out that touts the
benefits of coffee on the human body. For years researchers have said
that coffee aids in the prevention of heart failure, stroke, and even
lowering the risk of mortality. The active ingredient in coffee that
makes it so beneficial for heart health is that of the caffeine. In
recent findings, scientists have concluded that the caffeine present in
coffee does indeed protect us against heart damage. Studies have
determined that the caffeine works in conjunction with the
mitochondria—the powerhouse if you will—within our cells. Studies have
shown that the caffeine slows down the cell division in the body, which
can be most crucial to preventing cardiovascular diseases.
Cranberries
Often known to many as one of the classes of foods referred to as
“superfoods,’ cranberries are considered one of the most healthful foods
available. Native to North America, cranberries are farmed across
Canada and the Northern US. Registering high in nutrients and
antioxidants, cranberries have been linked to aiding in the decreasing
of blood pressure—which in turn supports overall cardiovascular health.
In recent studies, data has suggested that the polyphenols—present in
the cranberries themselves—may actually help to reduce the risk of
cardiovascular diseases. This reduction is achieved by the prevention
of platelet build-up on the walls of blood vessels, as well as the
reduction of blood pressure through anti-inflammatory mechanisms.
Figs
Studies over the years have shown one thing to remain true—deaths due
to heart disease drop with each additional serving of fruit. Included
in that study is the carotenoid-containing fruits better known as figs.
Figs, like many other fruits that mother nature has provided, are
nutrient dense—containing a generous amount of fiber, vitamins, and
potassium. They are also chock full of plague-fighting potent
polyphenols. When working towards preventing, or even day to day
fighting off of heart disease, this little gem is definitely one ally
you will want in your arsenal. Figs are also known to immunize LDL, or
“bad” cholesterol, against the attack of free radicals as well
protecting against the onset of atherosclerosis—an abnormality in the
inner layer of the arterial walls.
Flax Seeds
Flax seeds have been considered a prized ingredient for centuries,
due to their health-protective properties. In recent years, flax seeds
have joined the elite class of foods—superfoods that is. Each and every
day, more and more research points to just how beneficial these little
gems are to our health. Flax seeds are nutrient-rich, with only one
tablespoon containing a generous amount of protein and heart-healthy
fiber and omega 3 fatty acids. In animal studies, one of the fatty
acids present in flax seeds, ALA (alpha-linolenic acid) showed to
prevent the deposit of cholesterol into the blood vessels of the heart,
as well as aiding in reducing arterial inflammation as well.
Tumeric
For centuries, Tumeric has been hailed in India as a wonder spice.
It is not only the ingredient that gives curry its color, but it is also
packed will all types of medicinal aids. In recent decades, science
has been seeing what the India culture had known for centuries—there are
indeed medicinal properties within Tumeric. The compounds of use in
heart health are called curcuminoids, the most notable of which is
Curcumin. As it would happen, Curcumin is the main active ingredient
within Tumeric, not only presenting as a potent antioxidant but also has
what many terms as powerful anti-inflammatory significance, which has
shown to aid in the prevention of heart disease. When considering a
Curcumin supplement, keep in mind that the most effective choices are
those that contain piperine, as this substance increased the herbs
ability to absorb into the bloodstream.
Ginger
Recent research points to the possibility that ginger could possibly
play a significant role in the maintaining of a healthy heart. In fact,
ginger has been used by many cultures for centuries to aid in the
treatment of various cardiovascular conditions. It is believed that
ginger does indeed help in the reduction in the risk of heart attack and
stroke. Ginger works in the same manner as the current NSAID’s on the
market. The natural in nature herb acts to block the very genes that
are responsible for causing inflammation to begin with. Other studies
state that ginger may very well aid in the lowering of blood cholesterol
as well as preventing the clotting of blood. When it comes to heart
health, the anti-coagulating properties of ginger is a significant aid
for those with heart disease. The unobstructed flow of blood throughout
the body can significantly reduce the possibility of heart attacks or
even strokes due to blood clots forming.
Grapefruit
With its nutrient-packed content of antioxidants and fiber,
grapefruit has been shown to aid in lessening the risk for heart
disease. With the regular consumption of grapefruit, it is believed
that individuals will see a reduction in the factors related to heart
diseases, such as high blood pressure and cholesterol. One study showed
that grapefruit had a significant effect on the decrease in total
overall cholesterol counts, as well as LDL or “bad” cholesterol levels.
The reason that grapefruit is so beneficial to heart health is based on
the fair amount of potassium that the fruit contains. Potassium is an
essential mineral in the maintaining of heart health overall, and when
the adequate intake is achieved can also help with the prevention of
high blood pressure, known to affect heart health significantly.
Green Tea
There are many factors involved in overall heart health. One heart
disease factor is that of atherosclerosis or the building up of plaque
that adheres to the arterial vessel walls. The problem with
atherosclerosis is that before you really notice any symptoms, the
damage is pretty much done. According to a new study, a molecule that
is found in green tea can actually aid in the prevention of
atherosclerosis, which is believed to be a significant contributor to
both heart attacks and stroke. In a study conducted in 2006, those
participants that stated they drank at least 5 cups of green tea a day,
showed significantly less cardiovascular problems than those who said
they only drank one green tea a day. In subsequent studies, green tea
has shown to play a significant role in the lowering of cholesterol as
well as the prevention of the risk of stroke.
Kidney Beans
Kidney beans are chock full of nutritional fiber, and as such are one
of the best sources for lowering your cholesterol. A study that was
published in the Archives of Internal Medicine confirmed that eating
such high fiber foods as kidney beans do indeed aid in the prevention of
heart disease. However, kidney beans help with heart health by way of
more than their fiber content. They are also rich with significant
amounts of folate and magnesium. Folate is responsible for lower levels
of homocysteine, which elevated int eh blood are precursors to heart
attack, stroke, and even peripheral vascular disease. Through the
study, it was estimated that consuming the 100% of Folates recommended
daily failure would, in turn, reduce the possibility of a heart attack
by 10%.
Oranges
The nutrients that are present in oranges have shown to provide a
rather wide range of health benefits. The American Heart Association
has stated that by increasing the consumption of amounts of a compound
found in citrus, such as oranges, can, in fact, lower the risk of
ischemic stroke in women. Oranges are high in potassium, which in turn
helps reduce the development and problems associated with high blood
pressure. Worth noting is that a high potassium intake, over 4700mg
daily, how show to reduce the overall risk of mortality due to heart
health conditions by as much as 20 percent.
Kale
Kale has, in recent years, been hailed as pretty much a miracle
food. This leafy vegetable offers a rather wide range of health
benefits, with cardiovascular and heart health amongst the list. Kale
is chock full of potassium and fiber, nutrients that work to maintain
good heart health, as well as other areas of the cardiovascular system.
Potassium, in studies done, has shown to play a significant part in the
overall reduction of the risk of heart disease. Along with the
decrease in the risk of heart disease, potassium is also associated with
the risk reduction, if not prevention, of stroke. Finally, potassium
has also shown to aid in the dilation of the blood vessels, which in
turn helps in more effective and efficient blood flow.
Garlic
Admittedly, garlic is not the most appealing smell there is, but when
it comes to heart health, it more than gets the job done. Studies have
shown that when used in a supplement form, garlic has made a
significant impact in lowering the blood pressure in those suffering
from high blood pressure. In fact, some data shows that garlic
supplements may be as effective, if not more effective than those doctor
prescribed medications. Garlic also appears to have a significant
effect on reducing total as well as LDL cholesterol—by 10-15%. Studies
show that garlic will work on lowering the “bad” cholesterol, but in
turn, seems not to affect “good” cholesterol in any significant amount.
Red Wine
It has always been said that red wine, when consumed in moderation,
is suitable for heart health. It is believed that the alcohol in red
wine, coupled with antioxidants, work in conjunction to reduce the risk
of coronary artery disease—which in turn is responsible for causing the
majority of heart attacks. Although the reason behind the benefits of
red wine in heart health is still being studied, on theory leans towards
that fact that the antioxidants aid in the increase of HDL which is
known as the “good” cholesterol, which is responsible for protecting
against the buildup of cholesterol. A polyphenol in red wine, known as
resveratrol, has been getting a lot of press in recent years. This
substance is suspected of actually helping in the protection of blood
vessel wall lining, which can reduce the risk of problems of a
cardiovascular nature.
Chocolate
A myth that needs to be set straight is that not all chocolate has
proven beneficial to heart health—on dark chocolate. With that said,
studies out of England have shown that those individuals who indulge in
3.5 ounces of dark chocolate per day, which is roughly a little more
than two Hershey bars, result in a lower rate of heart disease than
those who ward off chocolate altogether. The belief is that the acting
nutrients are those of flavonoids—which are present in the cacao
bean—which is powdered and used in chocolate. Flavonoids have a
multitude of benefits, including lowering blood pressure, increasing
blood flow to the brain and the heart, and working in preventing blood
clots.
Salmon
Scientists will state that if you are worried the least bit about
heart disease, the intake of 1-2 servings of fish each week will
significantly lower your odds of dying from a heart attack. The reason
quite simply being the omega-3 fatty acids that are present in the fish
themselves. These unsaturated fats have long believed to be beneficial
in reducing the risk of mortality from heart disease. Recent research
has gleaned on the fact that it may very well not only be the omega-3
acids but the combination of other nutrients as well in fish that have a
substantial effect on over heart health.
Lentils
These tasty legumes seem to be coming into their own as of late.
However, they have always been known to be a valuable, high-end source
of soluble fiber, which has shown to aid in the lowering of cholesterol,
which in turn helps to keep the vessel and artery walls clean and free
of buildup. This, in turn, has shown to reduce the chances of both
heart disease and stroke significantly. Lentils in their essence are an
excellent source of folate and magnesium, which as we learned above are
very essential nutrients in maintaining overall heart health.
Magnesium acts to maintain and improve blood flow, distributing oxygen
and nutrients through the body. Low levels of magnesium have actually
been shown to be directly associated with the development of many types
of heart disease.
Almonds
Considered one of the most popular tree nuts worldwide, almonds are
chock full of nutritious, healthy fats and antioxidants, while at the
same time offering an excellent source of Vitamin E, which has been
linked in studies in lower the rates of acquiring heart disease.
Almonds also aid in controlling and lowering blood pressure, one of the
leading factors to heart attacks, stroke, and even kidney failure.
Recent studies have shown that a deficiency in magnesium, which is
abundantly present in almonds, can have a significant effect on blood
pressure, regardless of weight. By correcting an existent deficiency,
many have seen a considerable reduction in blood pressure.
Blueberries
Researchers conducted a study at King’s College, London, which showed
that by eating 200 grams of blueberries every day, an individual can
reduce the risk of developing cardiovascular disease by 20 percent.
Data also showed that those individuals who consumed the daily intake of
blueberries also experienced a reduction in their systolic blood
pressure, with results mimicking those of taking prescribed blood
pressure medications. The heart health benefits come from the
anthocyanins or the phytochemical within the fruit that gives it it’s
blue coloring. Contrary to previous beliefs, the impact on heart health
was not from the fiber, vitamins or even minerals in the fruit, but the
power of the anthocyanins instead.
Beets
Recent studies have shown that beets can aid in significantly
lowering blood pressure by as much as 4-10 mmHg over the course of a few
short hours. The most beneficial effect seems to be in the systolic
blood pressure, which represents the amount of pressure when the heart
contracts, rather than the diastolic blood pressure which is when the
heart is at rest. The data also showed that the consumption of raw
beets, rather than cooked, achieved the best results for individuals.
It is suspected that the blood pressure lowering ability may very well
come from the nitrates in beets. When ingested, your body converts the
nitrates to nitric oxide, which in turn dilate blood vessels aiding in
the reduction in blood pressure overall.
