In 2006, more than 81 million people in the United States had some form of cardiovascular disease, according to the American Heart Association. These artery-damaging conditions, including high blood pressure, coronary artery disease, stroke and heart failure are largely preventable and often reversible through lifestyle modifications. Plant foods offer a wealth of desirable options with few or no side effects.
Garlic
Garlic extract has been shown in numerous studies to protect against several cardiovascular risk factors. A study published in the June 2009 "Critical Reviews in Food Science and Nutrition" found that garlic, whether extract, fresh or in its oil extract form, has benefits on the cardiovascular system. Garlic scavenges free radicals, protects cell membranes, lowers cholesterol and blood pressure, and has anti-platelet activity. All of these activities help to clear arteries and prevent atherosclerosis, concludes the study.
Red Wine
An antioxidant in grape skins and red wine--known at resveritrol--has protective effects on endothelium, which are the cells that line arteries. Atherosclerosis occurs when inflammation acts on the endothelial cells, damaging them and leading to plaque formation. Resveratrol increases production of nitric oxide, which promotes blood vessel dilation and inhibits clotting. Resveratrol also inhibits endothelial cells from reacting to pro-inflammatory signals, according to research published in the August 2010 BioFactors.
Quercitin
An antioxidant found in berries, black and green tea, and other plant foods, quercitin has vasodilating effects on arteries, according to a study in the September 2006 journal Cardiovascular Research. Quercitin also inhibits oxidation of LDL cholesterol, which is the harmful form of cholesterol, and inhibits platelet activation, keeping the arteries free of plaque and blood clots, according to the website CureZone.com.
Nuts
Compounds found in nuts make them particularly healthy for arteries, according to a study published in the September 2010 Current Atherosclerosis Reports. The study cites certain compounds present in nuts as being responsible for the beneficial effects, including L-arginine (an amino acid), fiber, minerals, tocopherols, phytosterols, which are cholesterol-like substances that decrease cholesterol absorption, and polyphenols, which are a class of antioxidants. Additionally, the study claims, statistical evidence shows an association between consumption of nuts and lowered incidence of coronary artery disease.
Green Leafy Vegetables
Spinach, kale, broccoli and other deep green vegetables contain high amounts of magnesium, calcium and potassium, which relax the smooth muscles that line arteries, normalize nerve conduction to the heart and blood vessels, and regulate fluid balance and blood pressure, according to the website TheFreeLibrary.com. Green vegetables are also a good source of vitamin C, which is necessary for the production of collagen, a component of blood vessel walls. Healthy collagen ensures supple, flexible blood vessels.
References
- National Institutes of Health: Garlic--Nature's Protection Against Physiological Threats
- National Institutes of Health--Effect of Resveratrol on endothelial cell function: Molecular Mechanisms
- Cardiovascular Research: The Dietary Flavonoid Quercetin Activates BKCa Currents in Coronary Arteries Via Production of H2O2.
- Cure Zone: Quercetin
- National Institutes of Health: Nuts and Berries for Heart Health.
