The Healing Power of Onions
Onions are an interesting food. When you eat them raw, the taste is quite sharp. But sauté them in a pan, and they get sweeter as they cook. They’re also an extremely versatile food—adding flavor to salads, sauces, and many different dishes. But what many people don’t realize is what a powerful food they are for keeping your heart healthy.
Onions help to promote thinner blood and break up blood clots, which helps to stave off heart disease. Plus, onions contain a very powerful antioxidant called quercetin which has been shown to significantly reduce high blood pressure in hypertensive patients. In one study, participants took 730 mg of quercetin daily for one month, and the group averaged a solid drop of seven systolic points and five diastolic points.
What’s the best way to eat onions? For the biggest heart-health benefits, eat onions raw, as they retain their greatest medicinal punch before they are cooked. Try slicing them and using them to top your salads or adding them to sandwiches. I think raw onions are delicious with sardines. You can also eat onions cooked.
Here are several delicious, heart-healthy recipes that use onions:
- Mediterranean Style Chili
- Cranberry Slaw
- Eye of Round Roast with Rosemary and Potatoes
- Mediterranean Seafood Sauce with Jerusalem Artichoke Pasta
- Pasta Primavera
Now it’s your turn: What’s your favorite way to eat onions?
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Dr. Stephen Sinatra is a highly respected and sought-after cardiologist and nutritionist with more than 30 years of clinical practice, research, and study. His integrative approach to heart health focuses on reducing inflammation in the body and maximizing the heart's ability to produce and use energy. More About Dr. Sinatra
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