Foods That Protect Against Heart Disease – Part 1

There are many different foods that protect against heart disease and others that have the opposite effect. Foods that protect against heart disease range from nuts and seeds to vegetables, specific vitamins or organically grown produce.

Foods that have the opposite effect have been well documented. Foods that contain trans fatty acids, highly processed or high amounts of white flour all contribute to poor nutritional habits and increased risks of diabetes, heart disease and high blood pressure. Although scientists have pinpointed several different foods that protect against heart disease the real protection comes from some of the different natural chemicals in the foods.

For instance, flavenoids are a chemical that scientists believe protect against heart disease. These chemicals are found in tomatoes, red wine, and dark chocolate. In a new study researchers found that organically grown tomatoes have a higher level of flavenoids that protect against cardiovascular disease. Published in The Journal of Agriculture and Food Chemistry the researchers said that the level of flavenoids in an organically grown tomato is almost twice as high as those conventionally grown. (1)

The lead author of the study was surprised by the increase in the amount of flavenoids found in the tomatoes over time. The levels continued to increase with each planting that used organic methods for pest control and fertilization.

Another chemical that has been found in foods that protect against heart disease is folic acid. In a recent study released in the British Medical Journal researchers found, through evaluation of randomized and cohort studies, that folic acid reduces the levels of homocysteine concentrations in the blood. Homocysteine is responsible for an increased risk of cardiovascular disease resulting in both heart disease and stroke. (2)

The study showed that folic acid decreased the levels of homocysteine and thus reduced the risk of heart disease. Folate is found in green leafy vegetables, oranges, strawberries, avocados, peanuts, broccoli, asparagus, chick peas and lentils.

References:

(1) Journal of Agricultural and Food Chemistry: Ten-Year Comparison of the Influence of Organic and Conventional Crop management Practices on the Content of Falvonoids in Tomatoes

http://ucce.ucdavis.edu/files/datastore/234-848.pdf

(2) British Medical Journal: The Effect of Folic Acid Based Homocysteine Lowering on Cardiovascular events in People with Kidney Disease

http://www.bmj.com/content/344/bmj.e3533

RESOURCES

MayoClnic: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease

http://www.mayoclinic.com/health/heart-healthy-diet/NU00196

HelpGuide: Heart Healthy Diet Tips

http://www.helpguide.org/life/healthy_diet_heart_disease_stroke.htm

Better Health Channel: Heart Disease and Food

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Heart_disease_and_food

FitDay: 7 Foods that Help Prevent Heart Disease

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/7-foods-that-help-prevent-heart-disease.html#b