Who would think that some small things can have a big effect on the heart?  The heart is a muscle that needs to be nurtured. Diseases that attack this muscle will have an incapacitating effect to the whole body since the heart is responsible for pumping blood, oxygen and nutrients towards all parts of the body. It is therefore important to protect ones heart and to find all means to increase its protection.  Below are foods that can protect the heart and provide great benefits to the central organ of the body.  The foods described below may be small, but it can give big benefits to the heart.

1. Fresh Herbs

Fresh herbs are rich with antioxidants compared to fruits and vegetables. Antioxidants do not just protect one from cancer, it can also protect in heart disease development. Fresh herbs such as thyme, rosemary, sage and oregano, especially when combined in a shaker, can be an excellent substitute for salt. This means, that reduction of salt intake will lower the risk of developing heart diseases and diseases of the blood vessels.

2. Black beans

Black beans have many benefits for the heart. For one, it is responsible for detoxifying sulfites. Foods containing sulfites may cause a person who is sensitive to the chemical to have palpitations which can worsen to arrhythmia.  Black beans, which are rich sources of molybdenum, will cause the detoxification process of this preservative. A body with low reserves of molybdenum can react negatively to sulfites and other preservatives. Having high amounts of this trace element will lower the possibility of having palpitations.

Black beans are also rich in fiber which can bind to bile acids which are responsible for the synthesis of cholesterol. Since fiber is not absorbed in the body, cholesterol is therefore eliminated. Lower levels of cholesterol mean lower risk of heart ailments. Additionally, black beans are rich in folate and magnesium. Folate can work against homocysteine, found in 20-40% of people with heart diseases and is a risk factor in the development of heart attack and peripheral vascular diseases. Magnesium is a natural calcium channel blocker, which relaxes the cardiovascular system and aids in the improvement of blood flow, the flow of oxygen and nutrients into the body.

3. Walnut

Several studies regarding walnuts have shown that it has greater benefits to the cardiovascular system. First, walnut can lower the LDL cholesterol and total cholesterol levels inside the body, which will eventually decrease the risk of having hypertension and peripheral vascular disease. Walnut also has the tendency to lower the clumping of platelets and lower its activation. This means that excessive clotting is eliminated thereby lowering the risk of having a heart attack and stroke. Another benefit from walnut is its ability to lower C-reactive protein and TNF-a (tumor necrosis factor alpha).  These molecules will cause excessive inflammation when found in the body in higher doses, and would therefore, increase the chances of having heart-related diseases.

4. Barley

Barley is a cereal grain with a nutty flavor. Barley is rich in several nutrients, most of which can contribute to protection of the heart muscles.  A study which was published in the American Journal of Clinical Nutrition has shown that barley can lower total cholesterol, as well as, lower LDL and VLDL cholesterol.  It also increased HDL levels, which reduces problems of the arteries that results to hypertension.

Barley is also rich in fiber, which can bind with bile acids, a chemical that increases production of cholesterol.  Bile acids that combine with fiber can be eliminated easily from the body, therefore decreasing the risk of developing diseases associated with high-cholesterol levels, such as myocardial infarction. A study conducted and published in the Archives of Internal Medicine, has shown that those who are eating foods that are rich in fiber, especially more than 21 grams daily, have lower risk of developing coronary heart disease and other cardiovascular diseases.

Niacin is also found in barley. Niacin, which is vitamin B3, can help in lowering total cholesterol and lipoprotein (a) levels. Lipoprotein (a), together with apolipoprotein (a), can adhere more to the blood vessel wall, therefore, it is more dangerous compared to other forms of LDL.

5. Flaxseed

Flaxseeds are abundant in omega-3 fatty acids. This chemical can help in the production of substances than is responsible for the reduction of blood clots.  Excessive blood clot formation can increase one’s risk of developing myocardial infarction.

A research has shown that those individuals who are having a daily intake of 20 grams of powdered flaxseeds are just as good as those patients who are taking statin drugs.  This indicates that the synthesis of total cholesterol and LDL is decreased, while HDL is increased, therefore demonstrating its capacity to reduce the risk of having coronary heart disease and other disorders related to the cardiovascular system.

6. Coffee

According to Arthur L. Klatsky, MD of Kaiser Permanente Division of Research, there is an 18 percent decrease in the risk of hospitalization due to arrhythmia for people who are drinking more than 4 cups of coffee per day. It shows that those who drank more than 3 cups of coffee have 7 percent reduction of being hospitalized due to arrhythmia. Another study was also made in the Netherlands, which supported the said findings. The study enrolled 37,000 people for a period 13 years. The study has shown that those who are drinking 2-4 cups of coffee per day have a 20% reduction of risk in developing heart diseases, compared to those who do not drink, who drink less than two or more than four. It is said that the flavonoids found in coffee can protect the heart from diseases.

7. Cayenne Chili Pepper

This member of the Capsicum family of vegetables has big heart benefits as shown in several studies.  It can lower the levels of blood cholesterol and levels of triglyceride.  It also reduces the tendency of platelets clumping, but increases fibrin to be dissolved. Fibrin is an important part of blood clotting. It has shown through researches that cultures which have an increased usage of cayenne chili pepper in their cuisine have lower tendencies of developing pulmonary embolism, stroke and myocardial infarction.

8. Cherries

By lowering the risk factors, development of heart diseases is reduced. This is what cherries can do to persons who are susceptible of developing heart diseases. The risk factors of heart ailments include increased body fat, increased weight and cholesterol levels.  In a study made using animals, rats which are fed with powdered cherries have significant reduction of weight and body fat. The study made by the University of Michigan concludes that risk factors can be reduced by consuming cherry-enriched diets, where anthocyanin is implicated to be beneficial in this aspect.

Sources
webmd.com
whfoods.com
whfoods.com
whfoods.org
webmd.com
medicinenet.com
choosecherries.com
fresh-herbs.co.uk