We are being bombarded with hundreds of food choices daily, each boasting of different nutritional benefits.  But despite all these, we are understandably more concerned with the effect of these foods on the very organ that keeps us alive – our heart. The heart is nothing more than a simple pump, but this pump made up of intricate details of tissues and cells, is important and therefore needs to be protected.  Eating the appropriate types of food will help in protecting this organ that determines the quality of our lives.

1. Oatmeal

   If a person drops one point in serum cholesterol, his risk of developing heart ailments drops by two percent.  If there is high cholesterol level, a person will have greater risk of acquiring coronary artery disease which can lead to complications such as arrhythmia, congestive heart failure and myocardial infarctions.  Low-density lipoprotein (LDL), known as being the bad cholesterol, carries cholesterol from the liver to different parts of the body.  Because it is low-density, cholesterol accumulates fast on the blood vessels, creating plaques that will eventually cause narrowing of the blood’s passageway.

   Oatmeal contains beta-glucan, a fiber that has shown to lower total cholesterol.  According to a study published in the Archives of Internal Medicine, those who eat 21 grams of beta-glucan fiber has 12% less risk of coronary artery disease and 11% less of cardiovascular diseases.  Moreover, studies made in Tufts University has shown that avenanthramides help prevent free radicals from oxidizing LDL cholesterol.  IF LDL cholesterol is not oxidized, there is less accumulation of cholesterol around the blood vessels that may result to atherosclerosis.  Avenanthramides is an antioxidant compound unique to oatmeal.  Consuming 13 grams of oatmeal fiber per day is good for protecting oneself from heart ailments.

2. Low-Fat Yogurt

   Yogurt is produced when milk is fermented with a culture of bacteria.  The fermentation causes lactose to form into lactic acid.  This gives yogurt its tangy flavor.  Yogurt contains nutrients beyond those of milk. Protein, calcium, vitamins B2, B6 and B12 are the nutritional benefits one can get from yoghurt.  Low-fat yogurt has been depleted with fat, which is just beneficial to those who are trying to manage their weight.

   How does yogurt benefit the heart?  According to a study made in Spain, those who took 2-3 servings of low-fat dairy products, such as yogurt, has 50% reduced risk of developing hypertension as compared to those who did not.  Additionally, a feeling of fullness resulted in a study made in University of Washington for men and women who were given 200-calories of yogurt for snacks.  These conditions, decreasing hunger and lowering blood pressure, can help in protecting the heart from devastating diseases.

3. Sweet Potatoes

   Sweet potatoes are root vegetables that are large, starchy and sweet tasting.  These are rich in nutritional content, such as complex carbohydrates, dietary protein, beta-carotene, vitamin C and vitamin B6.  Sweet potatoes are also rich in quercetin, chlorgenic acid and caffeic acid. These are dietary phenols that have shown to reduce low-density lipoproteins, which are responsible for the accumulation of cholesterol in the arteries that causes an increase in blood pressure.

   Sweet potato is also potassium-enriched.  Potassium is important in maintaining a healthy heart as well as in reducing the blood pressure to normal levels. Potassium also maintains electrolyte balance in the body, an important condition that will prevent heart attack and stroke.  Eating two to three medium-sized sweet potatoes is equivalent to eating the required daily allowance for fiber.

4. Blueberries

   Blueberries are enriched with nutrients that are beneficial to the human body.  These are very low in calories, that is why it is moving up to be one of the fruits that is an excellent source of the required daily nutrients of the body.  In fact, a research made by Tufts University showed that blueberries ranked highest in its antioxidant capability.

   Compared to red wine, blueberries have 38% more anthocyanin.  Anthocyanin, pterostilbene, resveratrol, favonols and tannins are known substances that inhibit the development of inflammation in the body.  All these substances aids in promoting the integrity of the cardiovascular system.  Because anthocyanin also enhances the effect of vitamin C thereby enhancing the collagen matrix of the various tissues of the body, blueberry is actually protecting the heart muscles from damages caused by atherosclerosis and myocardial infarctions.

5. Oranges

   Vitamin C is not just what makes oranges good for the body.  Oranges contain a variety of phytochemicals that have antioxidant properties.  One important phytonutrient is flavanone, particularly the molecule herperidin, which according to studies have shown to lower blood pressure, cholesterol and helps in lowering inflammatory reactions in the body.

   In a study made by an Australian research group in 2003, the citrus family protects against cardiovascular diseases because of folate which has the capacity to lower homocysteine, a substance that increases the risk of cardiovascular diseases.  Citrus fruits also contain potassium which is important in maintaining the stability of the heart’s rhythm.  Additionally, citrus fruits lower the risk of heart disease and hypertension as it prevents one from becoming overweight and obese.

6. Tofu

   Tofu is a soybean product after soymilk is processed through curdling.  Tofu is popular for those who do not want to eat meat and meat products since it can be used as their source of protein.  Soy protein, according to studies, can lower total cholesterol up to 30%, lower LDL levels by 35-40%, lower triglyceride levels, raise high-density lipoprotein (HDL) levels and lower the tendency to form blood clots by the platelets.

   Moreover, it contains omega-3 fatty acids, which is important in preventing arrhythmia, improve ratio of HDL against LDL and reduce inflammation which causes clogging of cholesterol in arteries.

7. Edamame beans

   Edamame is soybean that is collected when the soy plant is still young and green.  A half-cup of these beans contain 11-grams of protein and 125 calories.  It contains enough dietary fibers to help lower cholesterol level, and has isoflavonone which lowers the risk of heart disease.  This popular Japanese food contains high doses of omega-3 and omega-6 fatty acids, vitamins and minerals, such as manganese, zinc, phosphorus, potassium and iron, which protect the heart from complex diseases.

8. Salmon

   Aside from it being low in saturated fats and calories, salmon is beneficial because of its high protein content and increased levels of special fat called omega-3 fatty acids.  Omega-3 fatty acids prevent arrhythmia, heart attacks and strokes. Additionally it creates a good balance of HDL and LDL ration.  But what is significant in salmon and its omega-3 fatty acids is its function in the inflammatory process.  While other prostaglandins are harmful to the body, omega-3 induced prostaglandins actually have anti-inflammatory effect.  It works by preventing the platelets by clumping together, ensuring smooth flow of the blood in the arteries and veins. This therefore translates to a decreased risk of heart attacks and stroke.

9. Almonds

   Almond nut is the seed of the almond fruit.  Almonds have been shown to lower LDL levels with its high content of monounsaturated fats. Almond also contains vitamin E which has an antioxidant factor. Potassium is also found in almonds which balance the electrolytes of the body allowing the muscles to contract evenly.   But the most important nutrient that is beneficial to protecting the cardiovascular system is magnesium.  Magnesium is a natural calcium-channel blocker.  When magnesium is present around the muscles, particularly the myocardium, or the heart muscle, there is less resistance as opposed to having an increase in calcium.  If calcium cannot enter the muscles, the muscles relax thereby preventing unnecessary arrhythmia and heart attacks. One-fourth cup of almonds contains 99mg magnesium and 257 mg of potassium.

10. Swiss Chard

    Swiss chard is considered super food for the heart. It is a green leafy vegetable that contains carotenoids, lutein, vitamin C, magnesium, manganese and potassium, all necessary nutrients to protect one from cardiovascular diseases.  The vitamin B6 content of Swiss chard reduces the risk of high blood pressure another heart diseases caused by the increased blood pressure of the body.

Sources
medicalnewstoday.com
webmd.com
healthmad.com
jn.nutrition.org
suite101.com
nutraingredients.com
whfoods.com
americanheart.org
steadyhealth.com
senseitalks.com