Heart disease is America's number one killer. Almost half a million men and women in the United States die from this disease each year. Luckily, lifestyle modification, including eating a plant-based diet rich in legumes, fruits, vegetables, whole grains and healthy fats is a great way to help prevent heart disease. Many vitamins and minerals are considered especially heart-protective.
Black Beans
All beans are excellent sources of soluble fiber. Bean-rich diets can lower cholesterol within weeks, and antioxidants help to protect the heart from free radical damage. Black beans are extremely high in antioxidant compounds called anthocyanins. The darker the bean's exterior coating, the higher its level of antioxidant activity.
Spinach
Spinach is an excellent source of vitamins C and A (beta-carotene). These powerful antioxidant nutrients help prevent low-density lipoprotein (LDL) cholesterol from oxidizing and forming plaque on artery walls. Spinach is rich in folate, magnesium and calcium. Folate helps break down homocysteine, a harmful substance in the blood linked to heart disease. Magnesium and calcium are important minerals that regulate blood pressure.
Oranges and Citrus Fruits
Oranges are full of vitamin C and dietary fiber, which both protect the heart. However, oranges contain other compounds even more powerful in antioxidant activity. The peel and pith of the oranges contain citrus flavanones, one of which is the phytonutrient compound hesperidin. Hesperidin has been shown to lower levels of LDL cholesterol and raise levels of high-density lipoprotein (HDL) cholesterol.
Salmon
Omega-3 fatty acids are special fats found in oily fish such as salmon and tuna that help to thin the blood, reduce blood pressure and lower the risk of stroke. Omega-3 fatty acids may also lower levels of LDL cholesterol and raise levels of HDL cholesterol in the blood.
Garlic and Onions
Garlic and onions contain a class of phytonutrients called Allylic sulfides. They help to raise HDL cholesterol, lower blood fat (triglyceride) levels and offer heart protection. In addition, they help smooth blood flow by preventing platelets from sticking together and forming blood clots. Chopping or crushing the garlic and onions releases the phytonutrients.
Oats
Oats are an excellent source of soluble fiber, which helps to lower blood cholesterol levels. Oats contain compounds called saponins, which appear to assist dietary fiber by binding cholesterol and carrying it out of the body. Oats are also rich in an antioxidant compound known as tocotrienol, which helps keep LDL cholesterol from sticking to artery walls and forming plaque on arteries.
Cranberries
Cranberries are particularly rich in flavonoids. Flavonoids are plant pigments responsible for giving fruits and vegetables their bright yellow, red and purple hues and have antioxidant abilities. One disease-fighting flavonoid, quercitin, may help to prevent damage to the linings of blood vessels. People who consume more flavonoid-rich foods have a significantly lower risk of stroke.
Nuts, Especially Walnuts
Nuts contain several nutrients that keep blood flowing well and arteries open. They are excellent sources of vitamin E, an antioxidant that prevents LDL cholesterol from oxidizing and forming plaque on artery walls. Walnuts are a particularly good choice, because they are the most antioxidant-rich nut. Walnuts are high in omega-3 fatty acids as well, which offer many heart-protective benefits.
Grapes and Grape Juice
Grapes contain flavonoids, the phytonutrients that offer antioxidant benefits in addition to giving grapes their vibrant purple color. Grapes are rich in the flavonoid quercitin as well as the flavonoid-type compound resveratrol. Both compounds decrease the risk of heart disease by reducing harmful blood clots and protecting LDL cholesterol from forming plaque on artery walls.
Soy Foods
Soy foods, such as soybeans, may decrease LDL cholesterol while increasing HDL cholesterol. In addition, soybeans are rich in dietary fiber, provide omega-3 fatty acids (which help prevent blood platelets from becoming sticky and forming harmful clots) and increase blood levels of nitric oxide (which is a molecule that helps expand blood vessels).
References
- International Journal fo Vitamin and Nutrition Research; The Role of Folate, Antioxidant Vitamins and Other Constituents in Fruit and Vegetables in the Prevention of Cardiovascular Disease; M. Eichholzer, J. Lüthy, F. Gutzwiller and H.B. Stähelin; January 2001
- Critical Reviews in Food Sciences and Nutrition; Garlic: Nature's Protection Against Physiological Threats; M.S. Butt, M.T. Sultan and J. Iqbal; June 2009
- Journal of the American Medical Association; Optimal Diets for Prevention of Coronary Heart Disease; F.B. Hu and W.C. Willett; November 27, 2002
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