Color Your Heart Healthy

What is still our nation's number 1 killer? Cardiovascular disease (CVD) has been on the top of the list for decades. Despite remarkable progress in understanding CVD, CVD therapy, surgical procedures, and research advances in prevention strategies, it remains a leading cause of death, disability, hospitalization, and prescription drug use in our nation but also worldwide!

While it is common and normal to worry about other chronic diseases, it's worth noting that there are more effective strategies for preventing cardiovascular disease than any other chronic disease out there! In fact, 90 percent of heart disease risk factors are controllable!

For example, overproduction of oxidants in the human body plays a major role in the development of CVD. Scavenging these oxidants with antioxidant phytochemicals from the diet is an important way to lower the level of oxidative stress (that is, ongoing, oxygen-based damage to the lining of delicate blood vessels) that promotes CVD.

One of the easiest approaches to making sure you get a wide variety of all the antioxidant phytochemicals out there is to eat a colourful diet. When you paint your plate with a wide range of colourful produce, you benefit from all the different actions various plant chemicals and antioxidants can take to defend your heart.

The Forgotten Neutrals: White to Pale Yellow

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You may be surprised to find out that the largest class of phytochemicals are flavonoids which are mostly colourless. White vegetables, such as cauliflower, onion, garlic, turnips, mushrooms, eggplant (think of its interior) and jicama are rich in heart-healthy antioxidants. Garlic, for example, contains organosulfur compounds that can lower may risk factors for cardiovascular disease. One of these is allicin, one of garlic's most active ingredients. Allicin has shown the potential of reducing total blood and LDL cholesterol as well as raising good HDL cholesterol.

Mushrooms house an unusual, yet potent phytochemical - ergothioneine, or ET - that forms from an amino acid. Numerous studies show that ET helps protect mitochondria in cells. Thus, researchers believe they can promote cardiovascular health since heart cells have higher concentrations of mitochondria (a cellular structure used to create energy to run the cell) than other cell types in the body.

The Royals: Purple to Blue

Although many fruits and vegetables fall under this category, berries are one of the most outstanding examples. In fact, they are considered essential for a heart-healthy diet.

From the most common blackberry, raspberry, cranberry, and strawberry to the less common acai, black currant, chokeberry, and mulberries, these purple, blue, or dark red jewels work in multiple ways to protect the heart, blood vessels, platelets, and lipoproteins circulating in the blood. The main phytochemicals in berries are called polyphenols and flavonoids (anthocyanins and ellagitannins).

Studies show their potential to ameliorate inflammation, decrease oxidative stress, and even decrease the activity of enzymes involved in carbohydrate digestion. This can help protect against metabolic problems that contribute to CVD.

Other anthocyanin-rich foods your heart can benefit from include eggplant, purple grapes, purple cabbage, and plums.

Go Beet Red!

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Betalain is an antioxidant that gives beets their purplish-red color and has shown to protect against the oxidation of LDL ("bad") cholesterol.

Lycopene is a natural carotenoid that gives tomatoes, watermelon, or grapefruit their red or pink colors. Lycopene functions in multiple ways to benefit in preventing CVD and is associated with heart attack prevention.

Red fruits and veggies are also a great source of flavonoids with antioxidant properties, such as anthocyanins. Anthocyanins typically appear in plants as an anthocyanidin molecule paired with a sugar. Strawberries, grapes, red wine, sweet cherries, red cabbage, and blood oranges are abunant in anthocyanidins.

Studies that research the effect of anthocyanins on CVD risk suggest that the benefits may be due to a reduction in arterial stiffness and in blood pressure, both of which are strong risk factors for CVD.

Polyphenol-rich pomegranates have demonstrated the ability to prevent cardiovascular complications by decreasing LDL cholesterol and increasing HDL cholesterol.

Go Green!

What can greens do for your heart? They are an excellent source of the carotenoids lutein and zeaxanthin, both of which can prevent blood lipids from oxidizing, which can lead to atherosclerosis.

Research has found that these phytonutrients can prevent thickening of the carotid artery (found in the neck) which is a telltale sign of atherosclerosis. On the flipside, those with low lutein levels were shown to have more clogged arteries.

Green cruciferous vegetables, such as Brussels sprouts or broccoli, may reduce the risk of CVD due to their high glucoraphanin content. This plant nutrient triggers anti-inflammatory activity in the cardiovascular system and has the power to lower cholesterol levels.

A common and effective way to introduce more green "power" veggies into your diet is a smoothie or green drink powder with which you can pack up to 5 servings of phytonutrient-rich green veggies in one sitting.

Orange you Healthy!

The main phytonutrient here is an easy one to remember - carotenoids! Studies suggest that diets high in carotenoid-rich fruits and veggies are associated with a reduced risk of CVD. Several examples include papaya, pumpkin, carrots, winter squash, tangerines, sweet potatoes, canteloupe, and, of course, oranges!

Studies suggest that zeaxanthin, a type of carotenoid, is especially important for arterial health and protection against early stages of atherosclerosis.

For maximum absorption, remember to eat carotenoid-rich produce in the presence of a little fat (such as an extra virgin olive oil). As little as 3-5 grams of fat in a meal is enough to ensure good absorption.