Hypertension, or chronic high blood pressure, is one of the leading risk factors for heart disease. Heart disease is the primary killer of men and women worldwide and most forms of heart disease are preventable, according to MayoClinic.com. Hypertension and heart disease initiate when the heart becomes weakened by pumping blood through blocked artery walls. A buildup of fatty substances, referred to as plaque, occurs when too much cholesterol or triglycerides accumulate in the blood vessels. Several factors contribute to the occurrence of plaque accumulation, but diet is the most controllable source for preventing hypertension and heart disease.
Nuts
Nuts contain unsaturated fatty acids and heart-healthy nutrients, which protect the heart by decreasing low-density lipoproteins, or bad cholesterol, in the blood. MayoClinic.com indicates that nuts also reduce the risk of developing blood clots and improve the lining of the arteries to allow normal blood flow. Eat nuts in moderation, approximately 1 to 2 oz. a day, while also cutting back on saturated fat intake. Nuts that are most potent for fighting hypertension and heart disease include walnuts, almonds and macadamia nuts. Hazelnuts, pecans and peanuts are also healthy choices for the heart. Do not slather nuts in chocolate, sugar or salt as this will not benefit your heart.
Whole Grains
Whole grains are foods that contain the entire grain including bran, germ and endosperm. The American Heart Association indicates that knowing this difference matters in regards to eating heart healthy. Whole-grain foods benefit hypertension and the heart by providing adequate fiber for digestion, reducing blood cholesterol levels and offering a source of valuable dietary nutrients such as folate, iron and selenium. Whole-grain products are marked as such in product packaging and contain higher grams of dietary fiber on nutrition labels. Wheat bread, oatmeal and multigrain beans are examples of whole-grain foods. Wild rice, whole-grain corn and rye bread are also whole-grain foods. Cereals containing oat bran, granola or barley are heart healthy. As a rule of thumb, refined grains that are white usually are not whole grain and do not serve the same health benefits.
Vegetables
Vegetables are a good source of healthy carbohydrates for energy, are low in calories and contain vitamins, nutrients and fiber for lowering blood pressure and protecting the heart. According to HolisticOnline.com, a high-fiber diet is important in protecting the arteries from fat accumulation. Choose broccoli, carrots and onions to aid in lowering blood pressure. The George Mateljan Foundation further suggests consuming more vegetables such as asparagus, green beans and mushrooms, which are high in vitamin B3, or niacin, to decrease blood cholesterol. Spices and herbs are also helpful in protecting the heart and serve as a healthy substitute for salt, which increases blood pressure.
Fruits
Fruits contain antioxidants, which are important for lowering bad cholesterol and protecting the heart. Blueberries, strawberries and oranges are rich in antioxidants. MayoClinic.com also notes that pomegranate fruit or juice is also important in lowering cholesterol and protecting the heart, due to containing higher volumes of antioxidants than other types of fruit juice. Keep in mind when drinking fruit juice to read the label and choose juices without added sugars.
References
- HolisticOnline.com: Food/Diet Therapy for Hypertension
- MayoClinic.com: Nuts and Your Heart: Eating Nuts for Heart Health
- American Heart Association: Whole Grains and Fiber
- MayoClinic.com: Pomegranate Juice: Can It Lower Cholesterol
- University of Maryland Medical Center: Omega-3 Fatty Acids
- George Mateljan Foundation: Niacin-B3
