A Heart Healthy Diet
Foods That Reduce Risk of Cardiovascular Disease and Chronic Disease
Foods high in polyphenols have antioxidant, antiviral, anticancer properties. An antioxidant food list for a heart healthy diet, cardiovascular disease prevention.
Most people know by now that scientists have discovered that polyphenols are "good for you" and that an antioxidant helps maintain good heart health. But much more than that, polyphenols promote healing of disease and disease prevention. More and more, scientists are discovering that healthy antioxidant-rich food as close to the natural state as possible is a natural cure and prevention for a variety of diseases.
Polyphenols are compounds that reduce oxidative stress and prevent chronic diseases, such as heart disease or cardiovascular disease. Polyphenols can be found in greater abundance in some of the foods we eat than in others. The antioxidant properties of polyphenols are why they work to prevent disease, and the extra punch from these compounds give the food it's antiviral, anticancer and anti-inflammatory properties. Consider incorporating the antioxidant-rich food below into your heart healthy diet as they may help prevent or reverse heart disease.
Green tea is high in polyphenols
Green tea is big in the news these days, and with good reason. Green tea is rich in antioxidants and polyphenols, which is why it is good for heart health. Green Tea is of the genus Camellia, species Sinensis, and family Theaceae. The leaves are the part that are used, steeped in water. Green tea is lauded for supporting cardiovascular health, preventing capillary fragility, maintaining healthy cholesterol levels, and inhibiting platelet aggregation (important to prevent cardiovascular disease). Green tea is also a nervous system stimulant due to its caffeine content.
Vegetables high in polyphenols
Vegetables highest in polyphenols include: artichoke, beetroot, cabbage, broccoli, red chicory, red chili, and red pepper.
Olive oil contains polyphenols
Olive oil, especially virgin olive oil, contains polyphenols. Olive oil has been shown to increase high density lipoprotein (HDL) cholesterol levels and decrease oxidation - which translates to being very good for people who have cardiovascular disease or coronary artery disease (CAD). (Scientific study).
Antioxidant Rich Herbs
Herbs high in antioxidant capacity include: Garden sage, marjoram, garden thyme, and rosemary. Adding these herbs to salads as a seasoning may be a great healthy heart recipe since they are said to have higher polyphenols than vegetables. Ginger is also a good antioxidant source and so is cumin.
Raw and steamed vegetables retain more health benefits
Eating vegetables raw is the best way to get the full value of the vitamins, minerals and nutrients. If you don't want to eat them raw, then try steamed vegetables as a healthy heart recipe. Steamed vegetables retain much more of the phenolic and antioxidant value. Other types of cooking - including boiling and baking - greatly reduce the phenolic, vitamin and nutrient content as it escapes into the air and juices.
Steaming vegetables rather than boiling is an easy change and you may find you really like the taste better. There are a number of high quality steamers on the market today that make steaming food easy and help you create delicious, healthier meals.
Red Wine, Dark Grapes, Seeds and Juice, Milk Chocolate
Recent studies have shown that polyphenols in milk chocolate are higher than in red wines and black or green teas. (Antioxidant and polyphenols information).
The American Heart Association
The American Heart Association recommends a heart healthy lifestyle and diet that includes:
- Vegetables and fruits
- Unrefined whole grain foods (help reduce bad cholesterol)
- Eat fish at least twice a week. "Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout, and herring) may help lower your risk of death from coronary artery disease."
- For more information about a heart healthy diet, cardiovascular disease, high blood pressure, stroke, explanations of polyphenols and antioxidant, and more, please visit The American Heart Association website.
