Fruits and Veggies for a Healthy Heart
People who have a diet rich in apples, soy, greens, onions and other heart-healthy foods have a definite advantage when it comes to a healthy heart.
Recently I chaperoned a field trip to a museum, where the students were able to join a video conference to view a live heart surgery. It was a very informative program. I was happy to see that part of the program involved discussing risk factors for heart disease. Of course, one of the main "risks" is a diet low in fruits and veggies. Other risks include overweight, lack of exercise, smoking, high cholesterol, high blood pressure. People who have a diet rich in apples, soy, greens, onions and other heart-healthy foods have a definite advantage when it comes to a healthy heart.
The heart is a muscle, about the size of your fist, that circulates the blood in your body over 1000 times each day. Arteries carry blood (with its oxygen and nutrients) to each cell in the body. They can get clogged, starving the cells of oxygen and nutrients, leading to death of the cells. When a blockage occurs in an artery supplying the heart, it is called a heart attack. If an artery to the brain is clogged, it is called a stroke. If you have ever known anyone who had a heart attack or stroke, it is a sudden and life-altering experience, requiring intense medical interventions. An illness often grabs our attention and makes us think of what we can change to be healthier.
This is where fruits, veggies and other plant foods become the stars of the show. They reduce the risk of heart disease in several ways. They keep arteries healthy. Foods like beans, oats, and almonds help the artery lining produce a substance called NO (nitric oxide). NO keeps the lining from becoming "sticky". If the lining becomes sticky, sludge floating along in the bloodstream may stick to it, forming a lump or plaque. This plaque can grow and eventually block the artery. Munching a handful of almonds every day can help keep the lining plaque-free.
Plant foods help reduce LDL "bad" cholesterol. LDL can lodge in the artery lining causing damage, which triggers the body's repair mechanism. Immune cells respond by releasing messenger chemicals called CRP and IL-18 to help organize the process. However, these chemicals actually promote further damage in a self-perpetuating cycle of inflammation. So people with high levels of bad cholesterol and inflammatory chemicals have an increased risk of heart disease. By adding ground flax seed, garlic and onions to your diet you can help keep cholesterol in balance. A glass of orange juice or freshly made lemonade will provide antioxidants to help neutralize inflammation.
One of the tastiest ways to help your heart is to enjoy a green salad with a side of whole grain bread. These foods are rich in a variety of B vitamins. Three of these - folate, B6 and B12, are especially important. The 3-B's prevent the formation of the molecule called homocysteine, which sticks to the lining of the blood vessel and leads to blockages. People with elevated homocysteine can have up to a 5x higher risk of stroke, so a diet high in B-vitamins - from whole grains, leafy greens, and vegetables - is very important.
While many people enjoy an occasional treat, some people have a diet very high in refined sugars from consuming candy, snack cakes or sugary drinks every day. Over time, this can lead to high levels of sugar and insulin (the hormone that regulates blood sugar) in the blood. High blood sugar triggers clot formation. One study of a group of adults found that a 30% increase in blood sugar led to a 70% increase in the risk of heart disease over 5 years. Fruits and veggies provide fiber to help normalize blood sugar and prevent clot formation.
Lastly, plant foods help normalize blood pressure. High pressure can shear or damage the artery lining, providing a starting point for a clot. Chives, garlic and onions help to maintain a normal blood pressure, preventing the damage to the blood vessel lining.
The value that plant foods provide is tremendous. By including healthful fruits and veggies you can dramatically improve the health of your heart. With a healthy diet, the beat goes on!
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