For those that don't have amounts DEMAND YOUR DOCTOR come up with the protocol amounts. Your hospital dietician should have created protocols on all these foods decades ago assuming that the board of directors set the right goals for the stroke department. If they didn't the board of directors needs to be fired.
20 Surprising Foods That Benefit A More Heart Healthy Lifestyle
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.
