Heart disease is the leading cause of death in New Mexico. Diet plays a major role in heart health and can impact your risk of heart disease.
Leafy Greens
Leafy green vegetables like spinach, kale, and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. They’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting. They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease. One analysis of eight studies found that increasing leafy green vegetable intake was associated with up to a 16% lower incidence of heart disease. Another study showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease
Berries
Blackberries, raspberries, and strawberries (as well as blueberries) are jam-packed with important nutrients that play a central role in heart health. They are rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease.
Studies show that eating lots of berries can reduce several risk factors for heart disease. An analysis of 22 studies showed that eating berries was associated with reductions in “bad” LDL cholesterol, systolic blood pressure, body mass index and certain markers of inflammation.
Beans
Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol.
Multiple studies have also found that eating beans can reduce certain risk factors for heart disease. One study shows that eating pinto beans reduced levels of blood triglycerides and “bad” LDL cholesterol. One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL cholesterol. And, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease.
Tomatoes
Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease. Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.
One review of 25 studies showed that a high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke. Another study found that eating two raw tomatoes four times per week increased levels of “good” HDL cholesterol. Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke.
Garlic
For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.
In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure. One review compiled the results of 39 studies and found that garlic can reduce total cholesterol. Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke.
Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.
These foods are readily available at the Santa Fe Farmers’ Market! Click here to learn about other foods you can enjoy while staying healthy!