how to improve heart health | best food for your heart
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Here, we provide details of the best foods for your heart-health. Regularly eating vegetables and fruits can lower cholesterol levels and prevent heart disease.TRANSCRIPT
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Jessica July 26, 2021
Super Foods that Protect Against Heart Diseasehealthreachcares.org/heart-healthy-foods
There are many different foods that protect against heart diseaseand others that have the
opposite effect. Foods that protect against heart disease range from nuts and seeds to
vegetables, specific vitamins or organically grown produce.
Foods that have the opposite effect have been well documented. Foods that contain trans
fatty acids, highly processed or high amounts of white flour all contribute to poor
nutritional habits and increased risks of diabetes, heart disease and high blood
pressure.
Although scientists have pinpointed several different foods that protect against heart
disease the real protection comes from some of the different natural chemicals in the
foods.
For instance, flavonoids are a chemical that scientists believe protect against heart
disease. These chemicals are found in tomatoes, red wine, and dark chocolate. In a new
study researchers found that organically grown tomatoes have a higher level of flavonoids
that protect against cardiovascular disease. Published in The Journal of Agriculture and
Food Chemistry the researchers said that the level of flavonoids in an organically grown
tomato is almost twice as high as those conventionally grown.
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The lead author of the study was surprised by the increase in the amount of flavonoids
found in the tomatoes over time. The levels continued to increase with each planting that
used organic methods for pest control and fertilization.
Another chemical that has been found in foods that protect against heart disease is folic
acid. In a recent study released in the British Medical Journal researchers found through
evaluation of randomized and cohort studies that folic acid reduces the levels of
homocysteine concentrations in the blood. Homocysteine is responsible for an increased
risk of cardiovascular disease resulting in both heart disease and stroke.
The study showed that folic acid decreased the levels of homocysteine and thus reduced
the risk of heart disease. Folate is found in green leafy vegetables, oranges,
strawberries, avocados, peanuts, broccoli, asparagus, chickpeas and lentils.
Another food that protects against heart disease are raw nuts and seeds. Several clinical
studies have found that nuts have a beneficial effect on lipid levels in the blood. The study
found that eating nuts daily decreased the total cholesterol and LDL cholesterol (the bad
type of cholesterol) while raising the HDL or good cholesterol. Studies have also shown
that the nuts will also increase the overall lifespan of those who consume them.
In several large prospective studies (The Iowa Women Health Study, Nurses Health Study
and The CARE Study) the researchers have found an inverse relationship between those
who eat nuts and those who have a high risk of atherosclerotic heart disease. This means
that those who eat a healthy diet of nuts have a decreased risk of the disease.
Another known food that protects against heart disease are Walnuts Nutrition Facts,
fish high in Omega 3 fatty acids. In a statement released in Circulation scientists revealed
that omega 3 fatty acids appear to affect cardiac function, cardiac mechanics and arterial
endothelial cardiac function. This means they protect the heart against arrhythmias and
clogged arteries. Major food sources of linolenic acid and omega 3 fatty acids are flaxseed
and fish. Farm raised catfish tend to have the least amount while salmon and trout appear
to have the most omega 3 acids.
Including foods that protect against heart disease and stroke into your diet is a good start
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