Fruits and Nuts are Good Cardiovascular Nutrition

by Dr. Stephen Sinatra
Filed Under: Heart Health, Food and Nutrition
Last Reviewed 02/06/2014

Many fruits and nuts are excellent cardiovascular nutrition. Let's take a look at pomegranates, almonds, walnuts, and macadamias.

Pomegranates

Research has shown that the antioxidants and phytonutrients in pomegranates can help slow down the development of arterial plaque, keep your LDL cholesterol levels healthy, and reduce promote healthy blood pressure.

Pomegranate juice is not inexpensive, but don’t worry. The taste is so sweet and tart that few of us would want to gulp down a glass the way we do other juices. A little goes a long way!

Most studies looked at daily doses of 50–60 mL, which is the equivalent of an 8-ounce juice glass. I like to dilute pomegranate juice in about 8-12 ounces of filtered, or even sparkling, water. It is also great to add to other organic juices or make in your own juicer at home.

I tell everyone, especially those with cardiovascular problems to be sure to select a juice that’s all-natural, with no added sugars or artificial ingredients.

Almonds, Walnuts, and Macadamias


At times when my travel schedule has been so hectic that I did not have time to eat a healthy meal and had to grab something on the run, I’d go to the nearest health food store and buy some nuts.

But the decision to buy nuts was not only inspired by expediency—it was also influenced by research I’d read about the Seventh Day Adventists. As a specific segment of the population, Seventh Day Adventists have significantly fewer cardiovascular problems than the general population because a good deal of their protein and caloric intake comes from nuts.

What kind of nuts should you eat? My top three choices are almonds, walnuts, and macadamias. Almonds are a good source of gamma tocopherol, a form of vitamin E that neutralizes artery-damaging peroxynitrite (a free radical). Walnuts and macadamias are high in healthy unsaturated fats.

I recommend that you eat nuts raw, or roast them to bring out the full flavor. Be sure to stay away from processed nuts, which are fried in oil or showered with salt.

For more great cardiovascular nutrition tips, visit www.drsinatra.com.
 

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