Heart Disease
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also reduce high blood pressure and are good for diabetics. Pomegranates are anti-inflammatory and anti-cancer.
10.8 The polyphenols in pomegranates prevent arteries from hardening, help burn fat and increase blood flow. The antioxidant effect of polyphenols is three times that of green tea. Pomegranate juice, like aspirin, can help keep blood platelets from clumping together to form unwanted clots.
10.9 Spinach – Historically, spinach was cultivated by the Greeks and Romans before the Christian era. It is one of the most nutrient-rich super-vegetable you can eat for heart and general health. Spinach is a rich source of plant-based Omega-3 fatty acid, folate, vitamin C, carotenoid (converts to vitamin A) which help reduce cholesterol and the risk of heart disease, stroke and osteoporosis. Spinach is packed with lutein, a compound that fights age-related macular degeneration. It is an excellent source of manganese that helps lower high blood pressure and protects against heart disease. It is chock-full of vitamin K, known for preventing blood to clot and promoting bone health. Note: Spinach, although low in calories, is high in oxalates, thus should not be eaten more than twice a week.
10.10 Tomatoes – Botanically a fruit, they are excellent source of helpful nutrients. A cupful of fresh tomatoes will provide daily value of vitamin C (57%), vitamin A (23%), fibre (8%), potassium (11.5%), vitamin B3-niacin (5.6%), folate (7%) and vitamin K (13.5%). Tomatoes also contain calcium, phosphorus, magnesium, sodium, chlorine, sulphur and vitamin E. Cooked and processed tomatoes are just as beneficial as fresh ones. Vitamin B6, niacin, potassium and folate are abundant in tomatoes and are potent protectors of heart disease. Loaded with the antioxidant lycopene, tomatoes and cooked tomato products pack a health punch. Lycopene can lower bad cholesterol and also your blood pressure. Notes: (i) Roots and leaves of tomatoes are poisonous. (ii) Solanine in green tomatoes can trigger migraine. (iii) Because of high oxalic and purine content of tomatoes, their intake should be restricted by those with a tendency towards renal stones or those suffering from gout or elevated uric acid. (iv) Lycopene found in the cell walls of tomato is fully released as also better absorbed by the body by cooking it in a bit of oil.
Nuts and Seeds
10.11 Almonds – Most people avoid almonds because of their high fat content, but fat in almonds is healthy and a good source of monounsaturated variety and Omega-3 essential fatty acids that protects against heart diseases, diabetes and other lifestyle diseases and promotes overall wellness. Almonds are loaded with vitamin E, magnesium and potassium and are also high in fibre. The high level of magnesium in almonds has a positive effect on our arteries and veins. Potassium in almonds helps the body to maintain a normal blood pressure and protects against hardening of the arteries. The high amount of vitamin E in almonds can decrease the risk for heart disease. Eating almonds consistently lowers total and LDL cholesterol respectively by 4-5 percent.
