posted March 27, 2008 03:40 AM         

25 Top Heart-Healthy Foods

With the help of these nutrition experts from The Cleveland Clinic and the American Dietetic Association, we've put together a list of the "best of the best" heart-healthy foods.

The foods listed here are all top-performers in protecting your heart and blood vessels. We've also got menu ideas -- so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.

1. Salmon
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2. Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

3. Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4. Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost -- stir in some beans.

5. Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6. Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

7. Red wine
Catechins and reservatrol (flavonoids).
Toast your good health! A glass of red wine could improve "good" HDL cholesterol.

8. Tuna
Omega-3 fatty acids; folate; niacin.
Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" a light dressing -- in your office fridge.

9. Tofu
Niacin; folate; calcium; magnesium; potassium.
Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

10. Brown rice B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

11. Soy milk
Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12. Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!

13. Carrots
Alpha-carotene (a carotenoid); fiber.
Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14. Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15. Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16. Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

17. Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

18. Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

19. Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Got orange juice? Check out the new nutrient-packed blends.

20. Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

21. Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, raisins.

22. Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

23. Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

24. Dark chocolate
Reservatrol and cocoa phenols (flavonoids).
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

25. Tea
Catechins and flavonols (flavonoids).
Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.

Your Guide to Nutrients in Heart-Healthy Foods

Phytoestrogens are substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL "bad" cholesterol and triglycerides, and even blood pressure.

Phytosterols are plant sterols that chemically resemble cholesterol -- and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.

Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.

Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL "bad" cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-flavonoid polyphenols include ellagic acid (found in all types of berries).

Omega-3 fatty acids (found in fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure.

B-complex vitamins -- like Vitamin B-12 (folate) and vitamin B-6 -- protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (vitamin B-3) helps increase HDL "good" cholesterol.

Vitamins C and E are antioxidants that protect cells from free radical damage. Magnesium, potassium, and calcium help lower blood pressure. Fiber-rich foods help lower cholesterol levels.

posted March 27, 2008 03:54 AM         

A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.

posted March 27, 2008 05:48 PM         

Prevention of angina and heart attacks are enhanced with supplementation when used in conjunction with guidelines concerning diet and lifestyle (both plenty of rest and physical activity). Several important nutrients for heart attack and heart health are described below.

Magnesium: Magnesium is found to be low in those who have suffered heart attacks when spasms of the arteries are at fault. Those experiencing irregular heart rhythms should also be helped by magnesium.

The green food supplements rich in chlorophyll, such as barley grass or wheatgrass, also contain magnesium in a natural and highly assimilable form.

Coenzyme Q10: Co Q10 increases oxygen supply to the heart and has been implemented against coronary heart problems. See Also: Benefits of Co Enzyme Q-10 Supplementation in Cardiovascular Health

Vitamin E: A powerful antioxidant that improves circulation and thins the blood, reducing the risk of clots. It helps reduce cholesterol and saturated fat that clog arteries. It also helps to minimize scarring after a heart attack. Use d-alpha-tocopherol form.

Note: If you take prescription blood-thinners, consult your doctor before taking supplemental vitamin E.

Vitamin C: Fights arteriosclerosis, protects the artery walls and hinders clotting. More details.

Selenium: Selenium is an important antioxidant that helps protect from heart attacks. More details.

Chromium: Chromium supplementation raises HDL and helps protect against heart attack. More details.

Copper: Excess copper may contribute to heart attack risk. More details.

Iron: One Finnish study showed that iron may increase the risk of hear attack. Several American studies showed no correlation between and Iron and heart attack risk. Experts recommend that you take iron supplementation only if you are suffering from iron deficiency and anemia. More details.

Grape Seed Extract: A powerful antioxidant. Reduces the clotting tendency of the blood. Best used in combination with lecithin.

Chinese red yeast rice extract: Promotes blood circulation and regulates cholesterol levels.

Alpha-lipoic acid: An antioxidant that lowers LDL levels.

Alpha-linolenic acid (ALA): An omega-3 fatty acid. ALA was found to lower the risk of a fatal heart attack by over one-third in a clinical trial.

Inositol hexaphosphate (IP6): Protects the heart by preventing blood clots and reducing cholesterol and triglyceride levels.

L-Arginine: An amino acid that boosts production of nitric oxide, which dilates the arteries to allow better blood flow.

Lecithin: Contains choline and inositol, important parts of the vitamin B complex. Aids in lowering cholesterol levels.

Potassium: Needed to maintain regular heart rhythm. Lowers cholesterol.

S-Adenosylmethionine (SAMe): A natural antidepressant. Also lowers homocysteine levels. Make sure that you maintain a correct balance of vitamins B6 and B12 and folic acid when you take SAMe.

Folic acid with Vitamin B6 and B12: Lower homocysteine levels. Deficiency of folic acid in the heart muscle leads to heart disease. Low folate levels may be more dangerous than high cholesterol for people with heart disease.
Note: If you take anticonvulsant medication for epilepsy, do not exceed 400 mcg of folic acid per day from all sources, as it may induce seizures.
Chromium: Helps raise levels of HDL ("good cholesterol").

Garlic: Beneficial for the heart, promotes circulation, and aids in reducing high blood pressure.

Glucosamine: Plays an important role in the formation of heart valves.

Daily Dosages:
Magnesium, 250 mg three times daily
Coenzyme Q10, 50 mg three times daily
Vitamin E, with mixed tocopherols, 400 IU
Vitamin C, with bioflavonoids, 1,000 mg three times daily
Grape seed extract - 150-300 mg daily
Vitamin B3 (niacin) - 50 mg daily.
Vitamin B6 (pyridoxine) - 50 mg daily.
Vitamin B12 - 1,000-2,000 mcg daily.
Folic acid - 400 mcg daily.
Note: If you take anticonvulsant medication for epilepsy, do not exceed 400 mcg of folic acid per day from all sources, as it may induce seizures.

posted March 27, 2008 06:02 PM         

Amaranth is defined as a "never-fading flower" in Greek. Various Amaranthus species were grown by the Aztecs 5,000 to 6,000 years ago, prior to the disruption of the South American civilization by the Spanish conquistadors. Both the grain amaranth and leaves are utilized for use for human as well as for animal food [10]. The nutritional value of amaranth has been extensively studied [11-14]. Grain amaranth has higher protein than other cereal grains and has significantly higher lysine content [15,16]. It has been shown that amaranth leaves are an excellent source of protein, with its maximal accumulation in the blossoming phase [17] (17.2–32.6% from dry weight for varius samples).

Amaranth grain consists of 6 to 9% of oil which is higher than most other cereals. Amaranth oil contains approximately 77% unsaturated fatty acids and is high in linoleic acid, which is necessary for human nutrition. The lipid fraction is unique due to the high squalene content. Detailed studies on amaranth grain oil have been researched further in the last 2–3 decades [18-21]. Vegetable amaranth has received significantly less research attention than grain amaranth. However, it has been rated considerably higher in minerals, such as calcium, iron, phosphorous [22,23] and caretonoids [24] than most vegetables. Pharmacological properties of different amaranth species also have been investigated. It was determined that Amaranth paniculatus and Amaranth cruentus are good sources of flavanoids, especially for rutin, which are mostly produced in the stage of blossoming [25]. Usage of amaranth as livestock feed indicated relatively high protein qualities [26-28].

(my comment ~ Linus Pauling has shown that hi dosages of vitamin c, combined with lyseine, constitute a valid cure for heart disease.)

clinical studies with amaranth (detailed on the website)

Evaluation of the dynamics of the clinical indices during diet therapy with the inclusion of amaranth oil
The diet therapy with amaranth oil contributed to the decrease or disappearance of headaches, weakness, increased fatigability, shortness of breath during a physical activity, edema of legs toward the evening hours and feeling of intermission of heart function in most patients.

The positive dynamics on electrocardiograms were observed in 40–50% of patients and were displayed by rhythm normalization (disappearance of sinus tachycardia, bradycardia, single ventricular and supraventricular extrasystole), decrease in the intensity of the signs of coronary deficiency (which was evident by the change in the interval S-T and wave T).

Results given in Table 7 shows that the level of systolic arterial pressure was decreased by 18%, 19%, and 21% in the course of the treatment in patients of the 1st , 2nd and 3rd of the main group and the groups of comparison – by 18%, diastolic – by 14%, 15%, 19% and by 17%. In addition, heart rate in the course of the treatment tended to decrease in patients of all the groups.

The degree of decrease in excess body weight in the course of the treatment of the patients in the main groups and the groups of comparison amounted to 6.5%, 6.2%, 5.1% and 6.1%. The average daily loss of body weight for the patients of the main groups and the groups of comparison was equal to 304 g, 348 g, 219 g and 271 g, accordingly.

Conclusion

1. The inclusion of amaranth oil in the diet has a beneficial action upon the clinical presentation of Coronary Heart Disease and Hypertension. Its beneficial action is seen best when used at a dose of 18 ml per day.

2. Amaranth oil decreases the amount of total cholesterol, triglycerides, LDL and VLDL significantly. The concentration-dependent cholesterol lowering effect of characterizing amaranth oil has been proven.

3. The inclusion of amaranth oil in the diet contributes to an increase in the concentration of polyunsaturated fatty acids, particularly, long-chain acid of omega 3 families in patients suffering from hypertension and coronary heart disease.

4. Our studies indicate that Amaranth oil can be considered as an effective natural antioxidant supplement capable of protecting cellular membranes against oxidative damage.

posted March 27, 2008 06:12 PM         

Cayenne pepper is one of the most powerful and beneficial herbs known to mankind, but unfortunately very few know of its efficacy. Cayenne pepper and heart health should be synonymous for anyone with heart disease or cardiovascular issues but it is not. Due to the power and might of Big Pharma and their unholy alliance with the United States government, many Americans are simply unaware of natural herbs that can dramatically improve their heart health.

"If this is true, then why haven't the masses heard of it?" you may ask. A fair question. In a word, money. Literally billions of dollars have been spent on heart disease care and research, not to mention the billions on pharmaceutical drugs fighting cholesterol.

In fact, the number-one-selling drug in the US is Lipitor -- ostensibly sold to reduce cholesterol and by extension heart disease. Cayenne could eliminate all that.

Before discussing the benefits of cayenne pepper and heart health however, let's consider the result of the billions that have been "invested" in the name of curing heart disease for if there is one fundamental criterion by which government and medical institutional spending should be judged, it should be by the results.

According to a May 25th, 2006 report by the BBC, heart disease is the biggest killer in the United Kingdom. Across the pond in the United States, the National Heart Foundation says, "Coronary heart disease is the single greatest cause of death for both men and women in the US, eclipsing all other causes, including cancer and lung diseases.

Every year more than 479,000 Americans die of coronary heart disease." Clearly, the current allopathic (traditional Western medicine) approach is lacking.

The unholy collusion between government, pharmaceutical interests and institutional medicine, with its powerful financial influence, pervades nearly every facet of society. Homeopathic medicine is not only derided but persecuted and even criminalized while allopathic medicine is deified as the only way to health. In reality, the joining of the best of allopathic and homeopathic interventions would be ideal, but for that to happen, results would have to be the final arbiter as to an intervention's effectiveness, not corporate and governmental interests.

Background Info

So, what is cayenne? You probably recognize its name as a potent condiment often used in cooking, but its value lies well beyond its culinary uses. It is an herb that is nothing short of amazing.

It is a multi-talented herb that is also known, although obliquely so, as African red pepper, American red pepper, Spanish pepper, capsicum, and bird pepper. Cayenne is derived from two related plants. Specifically, the American variety (Capsicum minimum) is distinguished from its African counterpart the African birdseye cayenne (Capsicum fastigiatum) although both are highly beneficial to man. The African birdseye cayenne is the most pungent with small, yellowish red pods while the American variety is distinguished with its herb-sized plants and larger fruit or pods.

The food value of cayenne is known, of course, but its real value is as a medicinal and nutritional herb. Its medical uses include using it for wounds, heart disease, heart attacks, heart problems at large, ulcers, congestion, colds, chills, bleeding of the lungs, neuralgia, lumbago, hemorrhage, hemorrhoids, high and low blood pressure, indigestion, and kidney and related problems. (This is by no means a comprehensive list as to the herb's effectiveness.)

Cayenne is a stimulant and as such is an activator, carrier, and accentuator to other herbs as well. Still, it can and should be used by itself. Let's discuss now some of those ancillary uses before we talk in depth about capsicum and heart health.

Cayenne pepper anti-fungal properties are tangible although this is not its primary health benefit. It has been shown in some studies to be active against collectotrichum and phomopsis, both of which are fungal pathogens. These important fungal pathogens affect strawberries and other fruits and are not directly related to humans per se.

However, cayenne immune system benefits are of interest to researchers. Currently, it is being studied by many nutritional supplement companies for its therapeutic and nutritional benefits. If you desire a natural antifungal aid, garlic is preferred over cayenne for garlic has long been known for its anti-fungal properties. (In Russia, it has long been called "the Russian penicillin.")

Benefits of Capsicum

Capsicum increases metabolism by immediately influencing the venous structure. It is remarkable with its immediate effects on the circulatory system as it feeds the vital elements into the cell structure of capillaries, veins, arteries and helps adjust blood pressure to normal levels. Yes, cayenne pepper for high blood pressure is certainly one of its core uses, but it cleans the arteries as well.

It also stimulates the peristaltic motion of the intestines and aids in assimilation and elimination. When taken internally, it warms the body and has even been used by some herbalist doctors to help severe frostbite as cayenne not only facilitates the healing of the flesh but it helps rebuild tissue as well.

Notwithstanding its hot taste, it is superb for rebuilding the tissue in the stomach for it actually facilitates rapid healing with stomach and intestinal ulcers. Capsicum for ulcers is not something most would have considered due to its native calidity but the author can testify to this aspect of this wonder herb.

Its Dramatic Effects

Dr. John Christopher, the famed natural herbalist, was persecuted relentlessly by the government while assisting patients in curing cancer, heart disease, pleurisy, tuberculosis, infertility, rheumatism, leukemia, and other maladies. One of his greatest stories in his long career was how he could instantly stop a heart attack if he could get the patient to drink a glass of warm cayenne water. In his writings, he said, "A teaspoon of cayenne should bring the patient out of the heart attack."

(While this is not directly related to heart health, with internal hemorrhaging, if the patient can drink a glass of extra warm water with cayenne, Dr. Christopher wrote, "...by the count of ten the bleeding will stop. Instead of all the pressure being centralized, it is equalized and the clotting becomes more rapid.")

Perhaps now you can see why cayenne is regarded as a "miracle herb." With over 700,000 Americans experiencing a stroke each year and almost half a million dying of heart disease, the cure to a healthy heart is as close as your local grocery store. The cayenne detoxification drink, when taken religiously, will dramatically improve your heart health as well as your venous structure.

Side Effects & Bad Points

What are the side effects of too much cayenne ? What are its bad points? Well, it is certainly hot to the taste. Drinking what the author calls the cayenne detoxification drink is not for the faint of heart (on second thought perhaps it is!). When initially starting to drink the capsicum detoxification drink, it tends to come out of the body's orifices with a burning sensation.

Not to worry, though. It is very beneficial. In fact, capsicum will help clear up hemorrhoids if taken regularly -- especially if the hemorrhoid sufferer changes their diet to one more rich in fiber.

To mitigate its heat, the author suggests starting with just a half a teaspoon of cayenne in a glass of eight ounces of lukewarm water (or even less if desired). Have another glass of just water nearby as drinking cold water after the cayenne drink will help mitigate the calidity of the drink's after effects. Yes, you can take it in capsule form but its effects won't be immediate the way it would be by direct application.

There are also some who suggest combining lemon water and cayenne for fast metabolism. (There are also some who think that a combination of cayenne lemon fat burn facilitates adipose loss. That is debatable, but drinking a concoction of lemon water and cayenne for fast metabolism is certainly more palatable.)

Drinking the capsicum detoxification drink daily will produce noticeable benefits, and the body will acclimate very quickly to its native heat. Within a month or two, you will be able to drink a tablespoon of capsicum without too much discomfort.

Yes, you could go on a cayenne fruit diet, but drinking it is easier and more convenient. One last comment: no significant side effects have been reported. Of course, taking too much of anything is not healthy, a problem never really attributed to cayenne due to its heat. In terms of health side effects, there are none. As with all things, though, use with discretion and wisdom.

Conclusion

If you are concerned about your heart health, or if you are suffering from heart ailments, cayenne should be a daily staple in your diet. This incredible herb is a wonder and can tremendously affect your health. Cayenne is one of the greatest health secrets in the world.

In fact, the Hunzas of Asia Minor have lived for centuries on a diet of apricots and cayenne, with many living to the age of 150. Cayenne certainly is a great condiment, used with panache by great cooks and chefs, but its true value lies in its medicinal qualities. Slowly and surely, its remarkable benefits are gaining awareness by a public becoming increasingly disenchanted by traditional medicine's non-causal approach. Perhaps now you can see why cayenne is a prince among herbs.