Cardiovascular disease, commonly known as heart disease, encompasses various conditions, including coronary artery disease, cerebrovascular disease, aortic atherosclerosis, and peripheral artery disease. A common feature of these issues is the development of atherosclerosis, which involves plaque build-up in the arteries. In the United States, cardiovascular disease stands as the leading cause of death, accounting for 1 in every 5 fatalities in 2020.
Among the top ten risk factors for cardiovascular disease are an unhealthy diet and physical inactivity. Although addressing dietary habits can be challenging, it is promising that many individuals can modify at least two risk factors. Additional contributors to cardiovascular disease include but are not limited to dyslipidaemia, pre-diabetes and diabetes, as well as hypertension.
Did you know that green plant foods are rich in heart healthy nutrients such as vitamin K, folate, anti-oxidants, and dietary fibre?
- Vitamin K is crucial for blood clotting, helping to prevent excessive bleeding in the event of an injury. Moreover, it may play a role in inhibiting artery hardening, which is linked to cardiovascular disease.
- Folate is vital for heart health as it helps lower homocysteine levels, an amino acid that can harm blood vessels when elevated. A deficiency in folate, along with high homocysteine levels, may signal an increased risk for cardiovascular issues.
- Anti-oxidant nutrients help counteract oxidative stress, which can lead to inflammation and chronic diseases like cardiovascular disease.
- Dietary fiber can aid in lowering total and LDL cholesterol, potentially enhancing cardiovascular health.
Incorporating leafy green and cruciferous vegetables into your diet may decrease the risk of various cardiovascular conditions. Scientific research strongly supports that increasing fruit and vegetable intake can lower the likelihood of hypertension, coronary heart disease, and stroke.
Leafy Greens
Kale
Kale is a cruciferous vegetable packed with health-boosting nutrients such as carotenoids, glucosinolates, and phenolic compounds, all of which offer anti-oxidant benefits and support cardiovascular health.
Additionally, kale is rich in vitamin K, a crucial nutrient for maintaining a healthy cardiovascular system.
This leafy green also provides dietary fiber, which can help reduce LDL cholesterol levels; steaming kale may enhance these benefits.
While all types of kale offer health advantages, the most commonly found varieties includeds curly kale, lacinato kale, and purple kale.
Other heart-healthy leafy greens to consider are collard greens, dandelion, mixed greens, mustard greens, spinach, various sprouts, and watercress.
Green Fruits
Avacado
Avocados are abundant in essential nutrients and significant phytochemicals, making them a valuable addition to your diet for supporting cardiovascular health. According to findings from the Health Professionals Follow-up Study and the Nurses’ Health Study, both of which are prospective cohort studies, increased avocado consumption may reduce the risk of cardiovascular disease for both men and women.
These fruits are an excellent source of vitamin K, folate, dietary fiber, various anti-oxidant nutrients, and heart healthy fats, all contributing positively to cardiovascular well-being.
Including avocados in your diet is linked to enhanced overall diet quality, improved nutrient intake, and a decreased risk of metabolic syndrome.
When selecting ripe avocados, look for those that are slightly soft and free from dark, sunken spots or cracks. If you have firmer avocados, you can ripen them by placing them in a paper bag or fruit basket at room temperature for a few days. It’s best to avoid refrigerating them until they are ripe, and once they reach that stage, they can be stored in the refrigerator for approximately a week.
Kiwi
Kiwi is rich in vitamin C, vitamin E, and polyphenols, all of which are beneficial nutrients for cardiovascular health. This fruit is packed with anti oxidants that may shield human DNA from oxidative stress, a factor that can lead to cardiovascular disease. Additionally, kiwi is a source of dietary fiber, which can help reduce cholesterol levels and support heart health.
Regular consumption of kiwi may also contribute to lower blood pressure, as evidenced by an 8-week study involving hypertensive men and women aged 35-69. The study indicated that participants who ate three kiwis daily experienced reduced blood pressure, possibly due to enhanced endothelial function compared to those who consumed apples.
When selecting a kiwi, hold the fruit gently between your thumb and forefinger and apply light pressure. The ripest and sweetest kiwis will yield slightly under your touch. Avoid choosing kiwis that feel overly soft, have wrinkles, or show signs of damage or bruising.
Legumes
Green Beans
Green beans are classified as legumes, providing protein, f iber, and phenolic compounds essential for a balanced diet. The phytochemicals found in green beans and other legumes may help protect against a variety of health issues, including coronary heart disease, diabetes, high blood pressure, and inflammation.
When purchasing green beans, it’s best to buy them loose, allowing you to sort through and select those that feel smooth and display a vibrant green colour. Look for beans that are free from bruises and brown spots with a firm texture. To store unwashed beans, place them in a vegetable bag in the refrigerator, where they can last for up to seven days.
Green Peas
Legumes, such as dried peas, are excellent additions to your diet, as they provide fiber, protein, and anti-oxidant polyphenols.
These dried peas are rich in potassium, which can help reduce blood pressure and support heart health.
The diverse range of nutrients in dried peas may promote cardiovascular protection, lower blood pressure, and decrease inflammation levels.
When stored in an airtight container in a cool, dark, and dry environment, dried peas can last for several months, and refrigerating them can extend their shelf life even further.
Mung Beans
Mung beans are rich in nutrients that support cardiovascular health, including folate, magnesium, and fiber.
Much like Swiss chard, they also contain vitexin, an anti oxidant that helps protect against reactive oxygen species and lipid peroxidation, benefiting heart health.
These beans can aid in lowering cholesterol levels, potentially due to increased faecal bile acid and sterol excretion, along with reduced cholesterol absorption and synthesis.
Mung beans also exhibit anti-hypertensive properties; particularly, mung bean protein isolates show ACE inhibitory activity in vitro, although in vivo results may vary due to digestion-related changes.
Commonly, mung beans are incorporated into soups and curries.
Herbs
Green Tea
Catechins are flavonoids present in green tea that help maintain healthy blood pressure levels. They do this by enhancing nitric oxide production, improving blood flow, and promoting vasodilation. In addition to being enjoyed as a hot drink, chilled green tea can also be incorporated into smoothies for an extra nutritional kick.
Parsley
As a rich source of vitamin K, parsley can significantly contribute to cardiovascular health. Additionally, it is packed with folate and anti-oxidants that promote heart health and may help prevent plaque build-up in the arteries. When selecting parsley, look for varieties that are deep green in colour and have crisp leaves.
