Heart
The heart is a muscle, responsible for pumping blood throughout the entire body. Heart disease is the leading cause of death in the United States. Major risk factors for heart disease include high blood pressure, high blood cholesterol, diabetes, obesity, smoking, and physical inactivity.
A balanced diet and regular exercise are the keys to preventing heart disease and reducing the risk factors for heart disease. Numerous studies have been conducted on the beneficial effects that specific foods and nutrients have on the heart.
Beneficial Foods
| Apples | Lower cholesterol. Contain high amounts of flavonoids, which help prevent coronary disease. |
| Avocado | Contains oleic acid, which may help lower cholesterol. Avocado's abundant potassium content also helps fight heart disease, and stroke. |
| Broccoli | Significantly reduces risk of heart disease, even compared with other vegetables. |
| Buckwheat | High buckwheat intake was shown to be associated with low cholesterol in the Yi people of China, who consume buckwheat regularly. |
| Celery | Lowers cholesterol by increasing bile acid secretion. |
| Cherries | Reduce risk of heart disease by lowering blood lipids. |
| Coconut Oil | Lowers cholesterol and helps prevent heart disease. |
| Dandelion Greens | May help lower bad cholesterol (LDL) and raise good cholesterol (HDL). |
| Grapefruit | Slows the progression of arteriosclerosis. Lowers cholesterol, especially red grapefruit. |
| Macadamia Nuts | Reduce bad cholesterol (LDL) and arterial clogging. |
| Olive Oil | Studies have shown that Mediterranean people have lower risk of heart disease than Americans due to their consumptions of olive oil. |
| Onions | Thin the blood and help prevent red blood cell clumping. Help prevent cardiovascular disease. |
| Papaya | Reduces the risk of heart attacks and atherosclerosis. Prevents oxidation of cholesterol, preventing cholesterol from building up on blood vessel walls. |
| Pecans | Lower cholesterol and reduce the risk of heart disease. |
| Pumpkin Seeds | Oil present in these seeds helps prevent heart disease. |
| Quinoa | Effective in preventing or treating artherosclerosis. |
| Strawberries | Are a rich source of the phenols that help protect the heart from disease. |
| Tomatoes | Reduce the risk of cardiovascular disease and lower cholesterol levels, due to the presence of lycopene in conjunction with other phytonutrients. Especially effective for women. |
Beneficial Nutrients
| Calcium | Helps the heart muscle contract and relax. |
| Chlorophyll | Fights and prevents arteriosclerosis. |
| Fiber | Eliminates cholesterol, reverses and lowers the risk of heart disease. |
| Magnesium | Helps stabilize heart rhythms. Helps prevent abnormal blood clotting in the heart. Lowers chances of heart attack or stroke, and can aid in recovery. |
| Omega-3 Fatty Acids | Reduces risk of coronary disease by reducing the amount of cholesterol in the bloodstream, and preventing hardening of the arteries. |
| Omega-9 Fatty Acids | Reduces the risk of cardiovascular disease by lowering cholesterol and hardening of the arteries. |
| Phosphorous | Helps maintain a strong, steady heartbeat. |
| Potassium | Prevents arteriosclerosis. Strengthens and maintains the heart muscle. |
| Selenium | Lowers incidence of cardiovascular diseases by inhibiting LDL cholesterol oxidation. |
| Sodium | Helps maintain the heart beat. |
| Vitamin B3/Niacin | Lowers bad cholesterol (LDL) and raises good cholesterol (HDL). |
| Vitamin B5/Pantothetic Acid | May help lower cholesterol. |
| Vitamin B9/Folate | Prevents cardiovascular diseases, especially heart disease and stroke, possibly by reducing the level of the amino acid homocysteine in the blood. |
| Vitamin C | Lowers cholesterol. Fights cardiovascular disease. |
| Vitamin E | Reduces the risk of coronary disease and stroke by lowering cholesterol and preventing plaque buildup. |
| Vitamin K | Prevents heart disease by preventing the hardening of arteries. |