Look around you - every 7 min in Canada someone dies of heart disease or stroke. According to Statistics Canada and the Heart and Stroke Foundation, 9 out of every 10 Canadians has at least 1 risk factor for heart disease and it costs us roughly $21 billion dollars per year in doctor’s fees, hospital costs, and lost wages. In Canada and Europe, heart disease remains the #1 cause of death for both men and women. And unless you were born with a heart condition, the sad truth is that most heart disease is completely preventable.
Known in Eastern traditions as a blood purifier, this fabulous little root vegetable contains betaine and folate, two key nutrients that lower an amino acid called homocysteine, which is an inflammatory marker that damages blood vessels. Beets are also chock-full of potassium, an important mineral for heart health that is usually outweighed by sodium in our processed diets. Enjoy beets boiled, baked or shredded raw in salads/slaws at least 3 times per week. Better yet, give my Super Beet & Lentil Salad a try!
2. Extra Virgin Olive Oil
Rich in polyphenols (anti-oxidants) and the monounsaturated fat oleic acid, this Mediterranean staple helps lower blood pressure and bad cholesterol, reduces inflammation and has even been shown to reduce death rates in people with heart disease. Always choose “extra virgin” which indicates the first pressing of the olives, and preserves the most amount of vitamins, anti-oxidants and essential fatty acids. Enjoy 2 tbsp per day for the most benefits, and ask for it on your next salad from The Salad Bar Maastricht!
3. Garlic & Onions
Another traditional heart health food, garlic is great at lowering bad LDL cholesterol and triglyceride levels. It also reduces the plaque in your arteries and helps to thin the blood, keeping blood flow smooth and reducing your blood pressure in turn. To get the most benefits from garlic, press/crush the cloves to release the active ingredients allicin. Onions are in the same family as garlic, and so they have similar beneficial properties. Consume daily sautéed or whole roasted cloves with other vegetables for the most potent effects. NOTE: if you are on any blood-thinning medication, consult your doctor before adding/removing these foods.
4. Dark Leafy Greens
Think of kale, swiss chard, and spinach when it comes to your dark green leafies – these veggies contain vitamins and minerals like magnesium and potassium which help regulate blood pressure levels and help with heart electrical conductivity. They also contain tons of fiber, which helps to lower cholesterol levels. Enjoy these veggies raw, sautéed, or lightly steamed with some freshly squeezed lemon juice, and aim for at least 1 serving per day.
5. Wild Salmon
Salmon is one of the best sources of omega-3 fatty acids, which are known to reduce inflammation, improve circulation and mood, and help control blood sugar levels. But there is a difference between wild and farmed – wild fish eat other small fish and incorporate omega-3s into their fat while farmed fish are fed grains, and incorporate more inflammatory omega-6 into their fat. Another concern that some may have is that large fish like salmon tend to be more contaminated with toxins like PCBs and mercury – independent lab tests by the Environmental Working Group found that on average farmed salmon has 16 times more dioxin-like PCB than wild salmon. While it is recommended that pregnant/nursing mothers limit their weekly intake, having a serving or two every week of wild salmon can be health-promoting. If you want omega-3s without any risk of mercury, then choose fish oils from reputable companies that use fish lower on the food chain, like sardines and mackerel.
Here’s to healthy hearts!
- Dr. Crystal
- Bowden, J (2007). The 150 Healthiest Foods on Earth. Beverly, MA: Quayside publishing Group
- Lver, M., George, PM., Elmslie, JL., Atkinson, W., Slow, S., Molyneux SL., Troughton, RW., Richards, AM., Frampton, CM., & Chambers, ST. (2012). Betaine and secondary events in an acute coronary syndrome cohort. Plos One 7(5): 1-9.
- McPherson, R., Frohlich, J., Fodor, G., & Genest, J. (2006). Cardiovascular Society position statement – Recommendations for the diagnosis and treatment of dyslipidemia and prevention of cardiovascular disease. Can J Cardiol. 22(11):913-927.
- Scott, O., Galicia-Connoly, E., Adams, D., Surette, S., Vohra S., & Yager JY. (2012). The safety of cruciferous plants in humans: a systematic review. Journal of Biomedicine and Biotechnology; 1-28.
- Sobenin, IA., Pryanishnikov VV., Kunnova LM., Rabinovich YA., Martirosyan DM., & Orekhov AN. (2010). The effects of time-released garlic powder tablets on multifunctional cardiovascular risk in patients with coronary heart disease. Lipids in health and Disease; 9: 119-125.
- Teres, S., Barcelo-Coblijn, G., Benet, M.m Alvarez, R., Bressani, R., Halver JE., & Excriba PV. (2008). Oleic acid content is responsible for the reduction in blood pressure induced by olive oil. PNAS; 105(37): 13811-13816.
- Weitz, D., Weintraub, H., Fisher, E., & Schwartzbard, A. (2010). Fish oil for the treatement of cardiovascular disease. Cardiol Rev. 18(5): 258–263.
- Heart and Stroke Foundation of Canada, Retireved Feb 20, 2013 http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3483991/k.34A8/Statistics.htm
- Statistics Canada, Retrieved Feb 20, 2013 http://www.statcan.gc.ca/pub/82-003-x/2012002/article/11653-eng.htm