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To begin this discussion on nutrition and heart disease, a brief note on the physiology of the heart will throw more light into this subject. The heart starts beating at about the eighth week of pregnancy and continues to do so throughout an individual’s life. The heart cannot afford to fail in its function of pumping blood to the whole body. In performing this function, the heart also ensures that adequate blood is pumped to the heart itself. The arteries that pump blood to the heart are known as the coronary arteries. Blockage or narrowing of these vessels can lead to what is known as coronary heart disease. disease As this narrowing increases, a left sided chest pain known as angina will set in due to a reduction in blood, oxygen and nutrients supply to the heart. Total blockage of a coronary artery that supplies a section of the heart causes death of that portion of the heart giving rise to what is known as heart attack. The commonest cause of narrowing of the coronary artery is artherosclerosis. Artherosclerosis is the build up of cholesterol and fatty deposits known as plaques on the inner wall of the artery. There are certain risk factors associated with coronary heart disease and they include, dehydration, family history, excessive alcohol consumption, cigarette smoking, stress, lack of exercise, hyperlipidemia and obesity. More than a risk factor, long standing dehydration can be considered a cause of artherosclerosis. In a state of dehydration, the brain sends signals to the liver to produce more cholesterol which come into use when the body goes into a rationing mode as a result of dehydration. In this state, water is redistributed from the muscles, bones and joints to the brain, heart, lungs, liver and kidneys – the five vital organs in the body. Cholesterol will have to be deposited between the cells in the walls of the capillaries to take over the usual adhesive function of water between the cells. Cholesterol, being impermeable to water, drastically reduces the passage of water out of the blood in the capillaries into the muscles. These cholesterol deposits initially found between the cells will eventually begin to grow into the lumen of the capillaries where they join together to form plaques. At this time also, the blood level of cholesterol is very high and such hypercholesterolemia can easily be managed by increasing ones daily consumption of water. Nutrition and Coronary Heart Disease Diet What you eat plays a very significant role in ensuring the good health of the heart. To begin with, whatever you eat must not be excessive. Do not over eat. You will have to eat more of some food, reduce some and avoid others entirely to keep your heart healthy throughout your life. To keep your heart healthy, you have to eat more of the low calorie, nutrient rich foods like fresh, raw vegetables and fruits. They are rich sources of vitamins, minerals, fiber and substances that directly prevent heart disease. Whole grains like whole wheat and oats, brown rice, barley and ground flaxseed are also high in fiber, minerals and vitamins. Also recommended to keep the heart healthy are low fat proteins found in foods like skimmed milk, low fat yoghurt, egg white, cold water fish such as tuna and salmon. Others are skinless poultry, legumes (kidney and black beans, lentils), soybeans , tofu and lean meat. To ensure that the heart is healthy, high calorie, high sodium foods like fast foods, processed and refined foods should be avoided. These will include, white flour products such as white bread and cakes, pastries, pasta etc. White sugar, table salt and white rice. Others are unhealthy fats like saturated, hydrogenated and trans fats such as is in margarine, butter, shortening etc. Finally as part of the principles of preventing coronary heart disease you need to take different varieties of the food that you are allowed to take. It ensures that your heart gets all that it needs to stay healthy from different sources and it makes it less boring for you. These are things that you have not been used to eating. Classification of nutrients that can keep the heart healthy and prevent cardiovascular diseases There are certain organ-specific nutrients and substrates that GOD, in His creative wisdom made specifically for the different organs of the body. These nutrients keep the organs healthy and help such organs to perform their functions optimally. Also, when these nutrients are consumed regularly, sufficiently, they help to prevent diseases that are peculiar to the organs. In this series, we shall begin with the heart, nutrients that are healthy to the heart specifically and those that can prevent diseases of the heart. Classification of heart healthy nutrients Now, I will be presenting 10 categories of nutrients that keep the heart healthy if consumed in the proper way. These nutrients are sourced from water, vegetables, fruits, whole grains, beans and fish. The different categories are as follows: Water The body should be well hydrated to prevent cholesterol build up in the arteries. As I have often recommended, alkaline water (Lasena Artesian Natural Mineral Water), is the one of choice. Make sure you drink sufficient water daily. By sufficient water daily, I am talking of 8 to 10 glasses daily, for an otherwise healthy individual. Antioxidants Antioxidants are elements that are capable of releasing electrons to free radicals in order to stabilize them and prevent them from destroying the heart or any other organ, cell or tissue in the body. Examples of antioxidants that support the health of the heart are vitamins C and E and minerals such as potassium, calcium and magnesium. Also, there are plant chemicals like polyphenols. Phytosterols These are plant sterols that are similar to cholesterol. They act like cholesterol but do not have the same effect as it. They reduce blood cholesterol. Polyphenols They are plant chemicals that lower LDL cholesterol, lower the blood pressure and as antioxidants protect blood vessels from free radical damage. Examples of polyphenols are the flavonoid polyphenols like catechins, flavonones, isoflavones, anthrocyanins, resveratrol etc. Phytoestrogens Found in flaxseed, phytoestrogens have a weak oestrogen-like action. They lower the LDL ‘bad’ cholesterol and triglycerides They prevent blood clots and also lower the blood pressure. Carotenoids Alpha and beta carotenoids, lycopene and lutein. They are antioxidants that protect the heart. Omega 3 fatty acid There are two major sources of omega 3 fatty acids. One is from fresh, cold water fish such as tuna, salmon, herring and mackerel. The other is plant-based. Flaxseed and walnut are the main plant sources of omega 3 fatty acid. They protect against heart disease by preventing plaque build up on the walls of arteries. Other properties of omega 3 are; increasing HDL ‘good’ cholesterol and reducing LDL cholesterol and triglycerides. They also reduce blood clot formation and lower the blood pressure. Vitamins Apart from the antioxidant vitamins, the B complex vitamins prevent artherosclerotic plaque formation and increase blood level of ‘good’ HDL cholesterol. Minerals Minerals that play a positive role in the health of the heart are potassium, calcium and magnesium. Fiber Found predominantly in vegetables and fruits, fiber helps to lower the level of cholesterol in the blood and liver. They are of two types: soluble and insoluble fiber. The insoluble fiber is not absorbable and so function exclusively in the intestines where they bind to bile salts and cholesterol and excrete them out of the body. A summary of these nutrients shows clearly that what we eat and drink help to ensure a healthy living and give health to our organs and bodies generally. I will like to emphasize that in the case of heart diseases most of the nutrients are targeted towards reducing cholesterol such as the LDL-cholesterol and there are those that increase the HDL-cholesterol. For example, the phytochemicals, phytosterols, polyphenols, phytoestrogens and carotenoids are particularly suited for this. 25 Foods That Support A Healthy Heart There are at least 25 foods that you need to add to your menu list that you should eat regularly to ensure that your heart is healthy. Regular consumption of these foods will help to prevent heart disease. The 10 classes of nutrients that I have classified above viz: water, antioxidants, phytosterols, polyphenols, phytoestrogens, carotenoids, omega 3 fatty acids (unsaturated fatty acids), vitamins, minerals and fiber can be sourced from these 25 different kinds of food. Here now is the list of the 25 heart healthy foods and the nutrients they contain according to these 10 categories of nutrients listed above. Furthermore, these foods will be presented according to the following groupings: vegetables, fruits, grains/nuts, beans, fish and others. Vegetables Spinach, thick, dark green leaves that contain lutein, (a carotenoid), B-complex vitamins and folate. Also, there are minerals like magnesium, potassium, and calcium and like any other vegetables, there is fiber. Broccoli, a cruciferous vegetable, it contains beta-carotene, vitamins C and E and folate. Minerals found in broccoli are potassium and calcium, with fiber. Carrot, contains alpha-carotene and fiber. Sweet potato, beta-carotene, vitamins A, C and E with fiber. Asparagus, beta-carotene, lutein, B-complex vitamins, folate and fiber. Red pepper, beta-carotene, B-complex vitamins, folate, potassium and fiber. Tomatoes, beta and alpha-carotene, lycopene, lutein, vitamin C, folate, potassium and fiber. Fruits: Orange, beta and alpha-carotene, flavones, vitamin C, potassium, folate and fiber. Blue berries, beta-carotene, lutein, anthocyanin (flavonoid), ellagic acid (polyphenol), vitamin C, folate, magnesium, potassium, calcium and fiber. Cantaloupe; alpha and beta-carotene, lutein, B-complex vitamins, vitamin C, folate, potassium and fiber. Papaya (Pawpaw); beta-carotene, beta-cryptoxanthin, lutein, vitamins C and E, folate, calcium, potassium and magnesium. Grains/nuts Brown rice; B-complex vitamins, niacin, magnesium and fiber. Oatmeal; B-complex vitamins like niacin (vitamin B3), vitamin E, folate, magnesium, potassium, calcium and soluble fiber. Flaxseed; omega 3 fatty acids, phytoestrogen and fiber. Almond; omega 3 fatty acids, vitamin E, phytosterols, magnesium and fiber. Walnut; omega 3 fatty acids, vitamin E, folate, magnesium, phytosterols and fiber. Legumes Kidney beans; omega 3 fatty acids, B-complex vitamins, niacin, folate, calcium, magnesium and soluble fiber. Black beans; omega 3 fatty acid, B-complex vitamins, niacin, folate, calcium, magnesium and soluble fiber. Soy milk; isoflavones, B- complex vitamins, niacin, folate, magnesium, potassium, calcium, phytoestrogens. Soy protein; omega 3 fatty acids, B-complex vitamins, potassium, magnesium, good quality protein, phytoestrogen and fiber. Tofu; niacin, folate, minerals like magnesium, potassium and calcium Fish Tuna; omega 3 fatty acid, folate and niacin. Salmon, omega 3 fatty acid. Others Green tea, contains catechins and flavonoids. Dark chocolate (unrefined cocoa), contains resveratrol and cocoa phenols. Red grapes (red wine), contain catechins and resveratrol.
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Meyvelerin ve sebzelerin en sağlıklı gıda seçenekleri olduğu bilinen bir gerçektir. Onlar vücudumuzun büyümek için ihtiyaç duyduğu en temel besin maddelerini içerir. Ancak, ne yazık ki abur cubur gibi sağlıksız gıdalar bu sağlıklı gıdaların yerini almıştır. Abur cubur gıdalar sıfır besin değerine sahip olmasına rağmen meyveler ve sebzeler temel vitaminler, mineraller, aminoasitler, antioksidanlar açısından zengindir. Vücudumuzun kendi başına üretemediği mikro besinleri meyve ve sebzelerden temin edebiliriz. Ayrıca bu mikro besinler yağ yakımında ve kas kütlesini kazanmada yardımcı olurlar. Sizin için en besleyici meyvelerin ve sebzelerin bir listesini derledik. Sağlıklı bir zihin, beden ve ruh için yediklerinize mutlaka bunları ekleyin. MEYVELER • Mango Porsiyon: 1 mango Kalori: 201 Yağ: 0,8 g Karbonhidrat: 32,3 g Protein: 1,7 g Bunların dışında mango 5 gram lif, potasyum, magnezyum, kalsiyum, fosfor, A ve C vitamini içerir. Tek dezavantajı kalori içeriğinin biraz yüksek olmasıdır. • Nar Porsiyon: Yarım fincan nar tanesi Kalori: 72 Yağ: 1g Karbonhidrat: 16 g Protein: 1,4 g Nar magnezyum, potasyum, lif, B1, B2, B6, C, E ve K vitaminleri açısından zengindir. Ayrıca, çok lezzetlidir. • Guava Porsiyon: 1 guava Kalori: 112 Yağ: 1,6 g Karbonhidrat: 23,6 g Protein: 4,2 g Guava A, B3, B6, C ve K vitaminleri bakımından çok zengin bir kaynaktır. Aynı zamanda niasin, likopen (antioksidan) ve lif bakımından zengindir. Diyetinize guavayı mutlaka ekleyin. • Ahududu Porsiyon: 1 fincan ahududu Kalori: 64 Yağ: 0,8 g Karbonhidrat: 14,7 g Protein: 1,5 g C ve K vitaminleri, folat ve lif içerir. • Portakal Porsiyon: 1 orta boy portakal Kalori: 62 Yağ: 0,2 g Karbonhidrat: 15,4 g Protein: 1,2 g Portakal, A, C vitaminleri, beta-karoten, lif (çözünür ve çözünmez) ve kalsiyum ve potasyum gibi mineraller içerir. • Avokado Porsiyon: 1 fincan doğranmış avokado Kalori: 234 Karbonhidrat: 12,5 g Protein: 2,9 g Bir fincan avokado B5 vitamininin günlük değerinin% 42’sini, K vitamininin günlük değerinin % 35’ini karşılar ve 10 gram lif içerir. Ayrıca, zengin bir potasyum ve C vitamini kaynağıdır. SEBZELER • Lahana Porsiyon: 1 fincan doğranmış lahana Kalori: 33 Yağ: 0,6 g Karbonhidrat: 6 g Protein: 2,9 g A,B6 ve C vitaminleri açısından bir zengin bir kaynak olan lahana aynı zamanda K vitamini, manganez, kalsiyum, bakır, potasyum, lif ve omega-3 yağ asidi açısından da zengindir. • Brüksel Lahanası Porsiyon: 1 fincan Brüksel Lahanası Kalori: 38 Yağ: 0,3 g Karbonhidrat: 8 g Protein: 3 g Brüksel lahanası vücudun detoks sistemine yardımcı olan kükürt içeren besinler açısından iyi bir kaynaktır. Ayrıca, B6, C ve K vitaminleri, manganez, bakır, omega-3 yağ asitleri ve folat içerir. • Brokoli Porsiyon: 1 fincan doğranmış brokoli Kalori: 31 Yağ: 0,3 g Karbonhidrat: 6 g Protein: 2,6 g C, K vitaminleri, kalsiyum, selenyum ve potasyum bakımından zengindir. • Enginar Porsiyon: 1 orta boy pişmiş enginar Kalori: 60 Yağ: 0,2 g Karbonhidrat: 13 g Protein: 4,2 g