Cardiovascular diseases have become a great cause of concern for everyone around the world, especially the US. Treatments of heart disease are not only expensive but also prolonged. In most cases, medications have to be administered lifelong. For those who want to prevent or control cardiovascular diseases, fruit and vegetable ‘juicing’ is the new way to go.
Recent studies show that cardiovascular diseases are one of the most significant causes of death in the United States. Improper dietary habits play a very important role in causing heart disease. The prevalent eating habits have no care for nutrients present in fruits and vegetables. Instead of only relying on medications, a closer look at nature reveals various means to fight against lifestyle diseases, including heart diseases. Juicing fresh fruits and vegetables is an innovative and effective way to supplement the regular diet.
Juices to Prevent Heart Diseases
Fruits and vegetables have always been considered as essential parts of a balanced diet. But in the fast-paced lives that all of us seem to lead today, there just isn’t enough time to actually try out recipes for these. So, the next best option is to include fruits and vegetables that are essential for preventing cardiovascular diseases in our diet, by ‘juicing’ them. The recent ‘Green Smoothie Revolution’ is aimed at encouraging people to increase intake of fruit and vegetable juices with a view to prevent heart diseases. Some of the fruits and vegetables that are beneficial to heart health, their prominent nutritional value and some health benefits are listed below. Two or more vegetables and fruits can be blended as per your preference to make them tastier.
| NAME | NUTRITIONAL VALUE | IMPORTANCE TO HEART RELATED PROBLEMS |
| FRUIT JUICES | ||
| Orange | Hesperidin, Vitamin C | • Lowers diastolic blood pressure • Improves endothelial function |
| Grape(especially red and purple) | Flavonoid, Resveratrol | • Improves health of cells lining the blood vessels |
| Pomegranate | Polyphenols (high in quality and quantity) | • Prevents and lowers atherosclerosis (thickening of artery wall) • Controls cholesterol (reduces LDL (bad) cholesterol, increases HDL (good) cholesterol) |
| Apple | Phytonutrients (phytochemicals), Pectins | • Acts as an antioxidant • Lowers cholesterol (LDL) |
| Cranberry | Phytonutrients (phenolic acids, proanthocyanidins, etc.), Manganese | • Acts as an anti-inflammatory agent • Acts as an antioxidant |
| Avocado | Potassium, Sodium | • Controls tension in the arteries and cholesterol levels |
| Red Grapefruit | Polyphenols, Flavonoids, Lycopene | • Reduces levels of cholesterol and serum triglycerides • Acts as a powerful antioxidant |
| Strawberry | Potassium, Magnesium, Vitamin C | • Regulates blood pressure • Acts as an antioxidant • Helps in relaxation of artery muscles |
| Cantaloupe (muskmelon) | Beta-carotene, Vitamin C, B complex vitamins | • Acts as an antioxidant and anticoagulant • Prevents atherosclerosis and high blood pressure |
| Blueberries | Polyphenols, Phytonutrients, Proanthocyanidins | • Prevents formation of harmful fats • Assists in free radical scavenging |
| Kiwi | Vitamin C (high content) | • Very good antioxidant • Increases elasticity and strength of arteries |
| VEGETABLE JUICES | ||
| Beetroot | Nitrates, Anthocyanin | • Dilates blood vessels • Reduces blood pressure |
| Aloe vera | Beta-sitosterol | • Lowers cholesterol levels • Improves blood circulation • Strengthens veins and arteries |
| Carrots | Beta-carotene, Glutathione (GSH) | • Reduces cholesterol levels • Decreases systolic blood pressure |
| Tomato | Lycopene, Phytonutrients (glycoside-esculeoside A), Flavonoid (chalconaringenin), 9-oxo-octadecadienoic acid | • Curbs platelet aggregation • Lowers cholesterol and triglycerides levels • Acts as an antioxidant |
| Broccoli | Magnesium, Beta-carotene, Vitamin C, Phytochemicals | • Acts as an anti-inflammatory agent • Acts as an antioxidant • Regulates blood pressure |
| Cauliflower | Omega-3 fatty acids, Glucosinolates (including glucobrassicin, glucoraphanin, and gluconasturtiin) | • Promotes anti-inflammatory activity in cardiovascular system • Prevents and may even reverse blood vessel damage |
| Cucumber | Beta-carotene, Manganese | • Acts as an antioxidant • Assists rapid free radical scavenging |
| Bell Peppers(especially red) | Phytochemicals (chlorogenic acid, zeaxanthin, and coumaric acid), Lycopene | • Prevents blood clots • Reduces cholesterol • Acts as an antioxidant |
| Celery | Phytonutrients, Aplin | • Lowers cholesterol levels • Regulates blood pressure • Acts as an antioxidant |
| Cabbage | Phytochemicals, Manganese, Anthocyanin, Glucosinolates | • Acts as an antioxidant • Prevents heart diseases |
A little bit of caution can go long way in preventing or controlling various kinds of cardiovascular diseases. But prevention and control also depend on the causes of cardiovascular diseases. All the same, most of the other lifestyle diseases can be brought under control by appropriate dietary change. However, consult a dietician or a regular physician before including anything new in your diet, especially if you are on medication or are undergoing any treatment. Happy juicing!
