For fruits and vegetables to lower your heart attack risk, they need to help prevent heart disease. The National Heart, Lung and Blood Institute advises that heart disease is hardening of the arteries, which might lead to heart attack. A diet high in fruits and vegetables will benefit your health in several ways, but there are specific fruits and vegetables that can lower your risk of heart attack.
Berries
Raspberries, blackberries, blueberries, chokeberries, cranberries, mulberries, strawberries and just about any other edible berry you can name, all have a favorable impact on heart health. Berries contain compounds called anthocyanins, which reduce the risks of heart disease by lowering blood sugar levels, inflammation and "bad" LDL cholesterol, and raising "good" HDL cholesterol, according to researchers at Oklahoma State University. Published in the March 2010 issue of "Nutrition Reviews," researchers also point out that berries are high in antioxidants and therefore can prevent oxidative damage in arteries, which leads to atherosclerosis, a risk factor for heart disease.
Oranges
Oranges are high in vitamin C, an antioxidant that helps prevent damage to cells and the buildup of plaque on arterial walls. Oranges also reduce the chances of heart attack by lowering the risk of heart disease and reducing blood pressure. The December 28, 2010, issue of "Cardiology Research and Practice" explains that orange juice, particularly when consumed with meals, lowers blood sugar, inflammation and the risk of heart disease and stroke.
Bananas
Bananas are high in potassium, with 1 cup of mashed banana containing 806 mg, or 23 percent of the recommended daily intake, according to the USDA National Nutrient Database. If you have too much sodium in your body and not enough potassium, it may lead to heart attack. According to the American College of Cardiology, potassium works against the effects of excess sodium, which lowers the risk for heart attack.
Pomegranate
Nuclear transcription factor kappaB is a protein found in your cells, which initiates the cells' responses to stress and other influences. This factor kappaB response purportedly influences negative conditions including cancer and heart attacks. Published in the December 2004 issue of the "Annals of the New York Academy of Sciences," researchers report that pomegranate juice interrupts the factor kappaB response pathway, which helps to prevent heart attack.
Apples
Apples lower your heart attack risk in more ways than one. They are high in fiber, which helps keep your cholesterol down, and phytochemicals. According to the May 12, 2004, issue of "Nutrition Journal," apple phytochemicals reduce heart disease risk by preventing atherosclerosis or hardening of the arteries, lowering the risk of heart attack.
Broccoli
Broccoli, raw or steamed, offers protection from heart disease and heart attack risk, according to researchers at the University of Connecticut School of Medicine. Published in the March 2010 issue of the "British Journal of Nutrition," their study shows that broccoli contains a compound called sulforaphane, which activates protective survival proteins in the cells that protect the heart. The report claims steamed and fresh broccoli showed the greatest benefit to heart protection.
Peppers
Peppers -- red, green, yellow, sweet or hot -- help lower your heart attack risk due to the action of capsicum and capsaicin. These two phytochemicals help reduce the risk of heart attack by improving the health and function of the cells that line the blood vessels and decreasing the risk of heart disease, according to a study published in the February 2010 issue of the "Journal of the Medical Association of Thailand."
Leafy Greens
Leafy greens include spinach, kale, collard greens, dandelion, mustard and any other edible green leaf you can imagine. Greens are loaded with vitamins, minerals and fiber that protect the heart. USDA researchers, reporting in the June 2008 issue of "Nutrition Research," state that for maximum benefits, you should steam leafy greens, and their consumption helps to prevent heart disease.
References
- National Heart, Lung and Blood Institute: Coronary Heart Disease
- "Nutrition Reviews"; Berries: Emerging Impact on Cardiovascular Health; A Basu, et al.; March 2010
- "Cardiology Research and Practice"; Efficacy of Dietary Behavior Modification for Preserving Cardiovascular Health and Longevity; M McAllister Pryde, et al.; December 28, 2010
- USDA National Nutrient Database: Keyword: Banana
- American College of Cardiology: "CardioSmart"; A Measured Approach: Sodium, Potassium, and Heart Disease; July 19, 2011
- "Annals of the New York Academy of Sciences"; Suppression of the Nuclear Factor-kappaB Activation Pathway by Spice-Derived Phytochemicals: Reasoning for Seasoning; BB Aggarwal, et al.; December 2004
