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The heart is one of the most important organs of the body and it is vitally important that we take care of it. Most people know they shouldn't eat foods high in saturated fat and sodium, but what about the foods that we should eat to keep our hearts in good condition? Kwai Garlic has included some of the best heart health superfoods in their Healthy Heart Hamper.
Garlic
Garlic is believed to have originated in Central Asia around Siberia and has been traditionally used to help people maintain good heart health. It is a substance called allicin which is believed to be important for garlic's protective role in heart disease. Allicin is created when two important substances in garlic cloves - an amino-acid called allicin and an enzyme called allinase - come together when crushed or cut.
Dark chocolate
The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. Unlike their mainland neighbours, the Kuna drink consume high amounts of cocoa, which is rich in flavanols that help to preserve the healthy function of blood vessels, lowering the risk of high blood pressure and lowering the risk of heart disease.
Red wine
Drinking alcohol in moderation protects against heart disease, but red wine has been the focus of much of the research. Red wine contains resveratrol, a polyphenol, which is thought to prevent against the development of fatty liver linked to diabetes, heart health and obesity5
Olive Oil
Over the years numerous studies have found that the monosaturated fat in olive oil is good for the heart. Four decades ago, researchers from the Seven Countries Study concluded that these monounsaturated fats were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.
Pomegranate juice
Antioxidants such as those found in pomegranate juice can help to diminish the oxidation of LDL cholesterol. This can cause the formation of plaque which clogs up the arteries and causes heart disease. The latest published research (Clinical Nutrition: 2004) showed a decrease in plaque of up to 30% among patients who drank 230ml of pomegranate juice a day. After one year of consuming of pomegranate juice daily, patients had up to a 30% decrease in arterial wall thickness in the carotid artery and a 21% decrease in blood pressure.
Prunes
Prunes are a good source of soluble fibre, which studies link to helping to lower blood cholesterol levels. Prunes are also a good source of potassium which is an essential mineral for maintaining normal blood pressure and heart function.
Green tea
Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful antioxidant and has also been shown to be effective in lowering LDL cholesterol levels. EGCG is also thought to help keep blood vessels from contracting and so helps to maintain healthy blood pressure levels as a result.
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