If you like spicy foods, green chili may be a good addition to your diet. Along with adding flavor to your recipes, green chili supplies a variety of nutrients that may be healthy for your heart. Heart disease is the leading cause of death in the United States, and green chili can be part of a balanced diet to lower your risk.
A green chili pepper has only 18 calories, so it can support a healthy weight to lower your risk for heart disease. It is free from saturated fat and cholesterol, which raise levels of unhealthy cholesterol in your blood. Green chili can be a heart-healthy alternative to salt for flavoring your food because each green chili provides only 3 mg sodium. A high-sodium diet can cause high blood pressure and an increased risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Carotenoids
Some of the phytonutrients, or plant nutrients, in green chili are alpha-carotene, beta-carotene and lutein and zeaxanthin. These nutrients are carotenoids and they have antioxidant activities, according to the Linus Pauling Institute Micronutrient Information Center. Antioxidants protect the cells of your body against damage by chemicals called free radicals, and a diet high in antioxidants may lower your risk for heart disease. Heart disease, Parkinson's disease, Alzheimer's and cataracts are all examples of diseases that may be caused by oxidation.
Vitamin C
A single green chili provides 109 mg vitamin C, or 182 percent of the daily value. Vitamin C is not only essential for a strong immune system and proper wound healing, but it is also an antioxidant, according to the Linus Pauling Institute Micronutrient Information Center. A higher intake of vitamin C may lower your risk for coronary heart disease, as well as for risk factors for heart disease such as diabetes and high blood pressure.
Healthy Meals
Green chili is healthiest for your heart when you eat it with other nutritious foods. If you have your green chili as a topping for a beef burrito made with fatty ground beef, a refined flour tortilla and full-fat cheese and sour cream, the total calories, saturated fat and cholesterol will probably outweigh any potential benefits from green chili. Instead, green chili on a bean burrito with a whole-grain tortilla and diced tomatoes is lower in calories and fat, and higher in fiber.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Linus Pauling Institute Micronutrient Information Center; Vitamin C; Victoria Drake; November 2009
- Linus Pauling Institute Micronutrient Information Center; Carotenoids; Victoria Drake; June 2009
- U.S. Department of Agriculture: Vegetables and Vegetable Products
