Into the Heart

Strawberries and Plums for Healthy Arteries

High blood pressure, high cholesterol and diabetes predispose individuals to cardiovascular events. These conditions are also associated with oxidative stress.

 

Oxidative stress is an imbalance between the level of antioxidant defence system and production of oxygen derived species. In general, the body can compensate for a  degree of oxidative stress and neutralize oxidatively damaged molecules by activating antioxidant enzymes like superoxide dismutase, catalase, glutathione S-transferase and glutathione peroxidase. However, aging, stress and an unhealthy diet can weaken the antioxidant defence system which then predisposes the body to cell dysfunction and disease.

 

With regard to coronary artery disease, oxidative stress can alter the function of the artery by direct oxidative damage or by activating cellular signaling pathways that lead to arterial contraction (tightening), arterial inflammation, and arterial growth and/or remodeling. Oxidative stress also causes LDL cholesterol in the artery to become polluted and troublesome. Essentially, oxidative stress stimulates unfavorable changes in the structural and mechanical properties of the arteries which over time reduces the transport of oxygen and nutrients to the heart and other body tissues.

 

Certain foods, beverages and herbal supplements, such as Chinese herbal medicines  possess antioxidant properties and are thought to help the body naturally inhibit and/or accelerate recovery from the effects of oxidative stress.

 

According to research findings regarding the Total Antioxidant Capacity of Fruits (study noted below), on the basis of the wet weight of fruits (edible portion), strawberry had the highest oxygen radical absorbance capacity activity followed by plum, orange, red grape, kiwi fruit, pink grapefruit, white grape, banana, apple, tomato, pear, and honeydew melon. On the basis of the dry weight of fruits, strawberry again had the highest oxygen radical absorbance capacity activity followed by plum, orange, pink grapefruit, tomato, kiwi fruit, red grape, white grape, apple, honeydew melon, pear, and banana. The studyed noted, that most of the antioxidant capacity of these fruits was from the juice fractions.

 

Fresh strawberries with plain yogurt (instead of ice cream) provides a healthy summertime treat.

Prune or plum juice is available each season. A prune/plum juice with no artificial sweetners and no added sugar is healthier for the arteries.With age the body tends not to process sugar efficiently, the excess sugar stresses cell function. High sugar intake also tends to cause LDL cholesterol to beome polluted which contributes to arterial inflammation.

 

Sources:

A Comparison of Arteries and Veins in Oxidative Stress: Producers, Destroyers, Function, and Disease

Theodora Szasz1, Keshari Thakali,

Exp. Biol. Med. 2007; 232:27-37

 

Total Antioxidant Capacity of Fruits

Hong Wang,  Guohua Cao

J. Agric. Food Chem., 1996, 44 (3), pp 701–705

Low Folate Levels and Depressive Symptoms Among Men

Folate a B-complex vitamin and homocysteine an amino acid have been implicated to have a role in depression. A high serum homocysteine level is also associated with increased risk of cardiovascular disease. The objective of a recent study by The International Medical Center of Japan, Toyama was to clarify the association between serum folate and homocysteine concentrations and depressive symptoms in Japanese adults.

The study analyzed data from 530 municipal employees  313 men and 217 women, aged 21–67 years, who participated in a health survey at the time of periodic checkup. Depressive symptoms were assessed using the Center for Epidemiologic Studies Depression scale.

Results found in total, 113 men (36.1%) and 79 women (36.4%) had depressive symptoms.  Higher serum folate was associated with a lower prevalence of depressive symptoms in men. Low serum folate was related to an increased prevalence of depressive symptoms among these men.

However, in women neither folate nor homocysteine was associated with depressive symptoms.

Spinach, asparagus, beets, lentils provide the most abundant natural sources of folate. 
Fortified cereals are a good source of folic acid.

The terms folic acid and folate are often used interchangeably. Folic acid, the more stable form, occurs rarely in foods or the human body but is the form most often used in vitamin supplements and fortified foods.

Homocysteine is a sulfur-containing amino acid, which is an intermediate in the metabolism of another sulfur-containing amino acid, methionine. The amount of homocysteine in the blood is regulated by three vitamins: folate, vitamin B12, and vitamin B6.

Please keep in mind this study relates to depressive symptoms . . . not depression.

Source:
Serum folate and homocysteine and depressive symptoms among Japanese men and women
A Nanri, T Mizoue, Y Matsushita,
European Journal of Clinical Nutrition (2010) 64, 289–296

Celery Calms Blood Pressure

Celery produces a tranquil effect on the body’s nervous system by hushing stress hormones.  Within the blood vessels this calming effect helps relax blood pressure. The natural vasorelaxant effect of celery is attributed to compounds named phthalides: more specifically 3-n-butylphthalide.

3-n-butylphthalide, is thought to reduce systolic blood pressure by relaxing the smooth muscle cells within the middle layer of the artery. Studies indicate 3-n-butylphthalide inhibits extracellular calcium influx into the smooth muscles, possibly by modulation of calcium channels, thereby causing a vasorelaxant effect. Arteries that are relaxed and dilated provides more space for blood to flow; which allows blood to flow at a lower pressure.

Flavanoids are compounds with antioxidant properties that protect cells against damage by oxygen molecules. Celery provides a very, very potent source of the flavonoid apigenin. Studies indicate apigenin counteracts cellular oxidative stress and prevents the expression of several inflammatory factors.  Oxidative stress produces a state of cellular imbalance that leads to cell disfunction and disease. Within arteries oxidative stress renders the vessel less pliable and decreases responsiveness to vasorelaxants. Celery also helps prevent clots from forming inside the blood vessels because it provides a natural, subtle source of coumarin.

Celery is  naturally alkalizing; it balances the body's PH, which is essential for good health. The salt provided in celery is soluble and organic (a bit different than white table salt). Organic salt allows the body to use other nutrients. The vibrant green celery leaves are nutritionally dense with vitamin C, calcium and potassium. One cup of raw celery provides 344.40 mg of cell balancing potassium. The natural organic salt in celery enables the body absorb these nutrients.

The information and research findings I have provided are specific to celery (stalks & leaves) not celery seed or celery seed dietary supplements. This is because pure foods are bio-active and work in synergy. Serving an equal portion of finely sliced celery with albacore tuna (omega 3) is intensely cardioprotective. The natural DHA/EPA provided in oily fish helps inhibit arterial inflammation and reduces the incidence of cardiac arrhythmia.

Sources:
Cardiovascular Pharmacology of 3-n-butylphthalide in Spontaneously Hypertensive Rats
D. Tsi and B. K. H. Tan
Phytotherapy Research. 1997; Vol. 11, 576—582

Apigenin: Is It a Pro- or Anti-Inflammatory Agent?
Raquel Soares and Isabel Azevedo
American Journal of Pathology. 2006;168:1762-1763

Peaceful Arteries

A bump above the eyebrow or a cut on the arm becomes tender and swollen due to cellular activity. In a similar manner arterial inflammation contributes to atherosclerotic cardiovascular disease.  Medical studies have found elevated concentrations of inflammation and vascular cell activation markers in individuals with cardiovascular disease.  Dietary components and dietary patterns are thought to influence cardiovascular risk due to their effect on arterial inflammation.

 Foods rich in omega 3 such as walnuts, and cold water fish have been shown to improve endothelial function, and  nuts, cocoa, and berries are associated with less inflammatory biomarkers. Red wine, dark chocolate and tea consumption have been shown to hush  inflammation, and nurture artery health because of there antioxidant properties. Research strongly suggests that diets high in antioxidant-rich fruit and vegetables and whole grains decrease inflammation and improve endothelial function.

The post below regards a research study noting how four different dietary patterns influence cardiovascular disease risk.  Keep in mind, most often foods are not consumed in isolation, there is synergy among and within foods. The blended effect of the diet's parts is greater than the individual effects of single foods and nutrients.

Beautiful Food Hushes Arterial Inflammation

Dietary patterns influence cardiovascular disease risk through effects on inflammation and endothelial activation within the artery. The endothelium is a thin lining covering the internal surface of blood vessels. Blood moving through the arteries glides along side the protective endothelium lining.

The Multi-Ethnic Study of Atherosclerosis examined the relationship between dietary patterns and markers of inflammation and endothelial activation. In this study, concentrations of C-reactive protein, interleukin 6, homocysteine, soluble intercellular adhesion molecule-1, and soluble E selectin were assessed in 5089 non diabetic participants.

With this study four dietary patterns were analysis. The dietary pattern of fats, oils, processed meats, fried potatoes, salty snacks, and desserts was associated with inflammation, noted by  C-reactive protein , interleukin 6, and homocysteine.

The beans, tomatoes, refined grains, and high-fat dairy products diet pattern was associated with  intercellular adhesion molecule-1activity. In the artery, cell adhesion molecules draw monocyte cells to the endothelium . . . The monocyte cell then nests between the endothelial cells and become swollen with oxidized LDL cholesterol. This swollen cholesterol tends to bubble and brew, eventually causing arterial build up.

However, in the study a diet that emphasized whole grains, fruit, nuts, and green leafy vegetables suppressed/hushed inflammatory messengers: C-reactive protein, interleukin 6, homocysteine, and soluble intercellular adhesion molecule-1activity. The fish and dark-yellow, cruciferous, and vegetables dietary pattern suppressed interleukin 6.

The inflammation associated  (C-reactive protein, interleukin 6, and homocysteine) with the fats and processed meats dietary pattern was independent of demographics and lifestyle factors.

The lack of inflammation (the goal is less inflammation) associated with the whole grains and fruit dietary patterns was also independent of demographics and lifestyle factors.

The results of this study indicate race or ethnicity does not generate inflammation in the arteries. More so, a dietary pattern contributes to arterial inflammation. A whole grains, fruit, nuts, green leafy vegetables, and fish diet comforts the protective endothelium and reduces arterial stress/inflammation.

For three peaceful recipes to hush arterial inflammation visit:
http://www.ForHerHeart.org/a.aspx

Source:
Dietary patterns are associated with biochemical markers of inflammation and endothelial activation in the Multi-Ethnic Study of Atherosclerosis
American Journal of Clinical Nutrition, Vol. 83, No. 6, 1369-1379, June 2006
Jennifer A Nettleton, Lyn M Steffen

Fresh Ginger Root: Healthy Arteries

5-lipoxygenase is a member of a large family of enzymes called lipoxygenases.  5-lipoxygenase is expressed in the cardiovascular system: the aorta, coronary, and carotid arteries. Under certain circumstances such as cell oxidation (pollution) this enzymatic pathway generates inflammatory mediators called leukotrienes.

Essentially, select leukotrienes signal and collect fatty type deposits that build-up in the arteries. Inhibiting 5-lipoxygenase enzyme helps protective the aorta, coronary, and carotid arteries from damage and irritation.

Medical research suggests that ginger, the underground stem of the plant Zingiber Officinale suppresses leukotriene biosynthesis by inhibiting 5-lipooxygenase. This is significant because ginger is now thought to possess duel anti-inflammatory inhibitor properties via leukotriene and prostaglandin pathways.

Ginger has been found to suppresses prostaglandin synthesis and inflammation through inhibition of the cyclooxygenase enzyme, much like non-steroid anti-inflammatory medications such as ibuprofen (Advil, Motrin) and naproxen (Aleve). For generations ginger root has been used as an herbal medicinal product to suppress nausea, soothe sore throats and reduce inflammation and joint pain.

Fresh ginger root is available at the produce section in most food stores. It is a light weight, low cost item. Fresh grated ginger provides a warm and spicy substitute for salt when preparing certain meals and a healthy substitute for sugar in fresh baked cookies & muffins.

Keep in mind, omega 3 fatty acids from cold water fish (salmon, albacore tuna) also help inhibit inflammation that initiates and inflames fatty build-up in the arteries (atherosclerosis). Omega 3 fatty acids help suppress three types of inflammatory mediators: prostaglandins, leukotrienes and thromboxanes. Blending ginger and omega 3 fatty acids into meal planning will help block inflammation that brews and becomes troublesome in the arteries.


Sources:
The 5-Lipoxygenase as a Common Pathway for Pathological Brain and Vascular Aging
Cardiovascular Psychiatry and Neurology Volume 2009
Jin Chu MD, Domenico Praticò MD

Ginger: An Herbal Medicinal Product with Broad Anti-inflammatory Actions
Journal Med Food 2005
Grzanna R, Lindmark L

Folate Helps Nurture Cardiovascular Health for Postmenopausal Women

Folate is a water soluble B vitamin. Low intake or low levels of folate, elevated homocysteine and high blood pressure contribute to cardiovascular disease. High homocysteine levels* are associated with an increased risk for stroke, myocardial infarction, and venous thrombosis (blood clot). The amount of homocysteine in the blood is regulated by folate, vitamin B12, and vitamin B6.

A placebo-controlled study completed in Italy investigated whether in healthy postmenopausal women a three week administration of folate at a dose of 15 mg/day was capable of modifying 24-hour ambulatory blood pressure. The study also investigated the relationship of folate to homocysteine and insulin metabolism.

The study found the folate supplement significantly decreased nocturnal systolic blood pressure -4.48 mm Hg, diastolic blood pressure -5.33 mm Hg and mean blood pressure -5.10 mm Hg. The placebo did not  produce any changes in blood pressure.

Folate also reduced homocysteine and insulin resistance.
The recommended dietary allowance for folate is 400 mcg a day.
Doses equal to or greater than 1 mg require a prescription. Keep in mind, this study used high-dose short-term folate administration.

*The endothelium is a thin layer of protective cells inside the artery. Plasma total homocysteine concentration of 10-30 µM produces endothelial dysfunction, including impaired endothelium-dependent vasodilatation and decreased thrombomodulin anticoagulant activity.

Sources:
High-dose short-term folate administration modifies ambulatory blood pressure in postmenopausal women.
A Cagnacci MD
European Journal of Clinical Nutrition (2009) 63, 1266–1268

Folate dependence of hyperhomocysteinemia and vascular dysfunction
in cystathionine -synthase-deficient mice
Steven R. Lentz, Rochelle A. Erger
Am J Physiol Heart Circ Physiol
Vol. 279, Issue 3, H970-H975, September 2000

Vegan Diet. . . Less LDL Cholesterol

Dyslipidemia refers to abnormal amounts of fat (lipids) and lipoproteins in the blood. Dyslipidemia more commonly referred to as high cholesterol is a primary risk factor for cardiovascular disease, peripheral vascular disease, and stroke. This is because more fats are being transported to and stored in the arteries. Dietary modification is often first-line therapy for individuals with elevated cholesterol. More specifically, plant-based dietary interventions are effective in lowering plasma cholesterol concentrations.

Investigators reviewed published scientific research to determine the effectiveness of plant-based diets in modifying cholesterol concentrations (plasma lipids) . Twenty-seven randomized controlled and observational trials were included.

Of the four types of plant-based diets, interventions testing a combination diet: a vegetarian or vegan diet combined with nuts, soy, and/or fiber, demonstrated the greatest effects (up to 35% LDL cholesterol reduction) followed by vegan (excludes all animal products) and ovolactovegetarian (includes eggs and milk or milk products) diets.

Interventions allowing small amounts of lean meat demonstrated less dramatic reductions in total and LDL cholesterol levels. There is an abundance of ideas regarding vegetarian meal planning on the web. In addition to being visually beautiful, vegetarian cooking is also economical.

Large prospective trials have also demonstrated that populations following plant-based diets, particularly vegetarian and vegan diets, are at lower risk for ischemic (decrease in the blood supply, decreased flow) heart disease mortality.

Source:
Effects of Plant-Based Diets on Plasma Lipids
Hope R. Ferdowsian, MD, MPH, Neal D. Barnard, MD
Washington Center for Clinical Research, The George Washington University, Washington, DC
American Journal Cardiology Volume 104, Issue 7, Pages 947-956 (1 October 2009)

Tea Comforts Women's Arteries

Coronary arteries are the major blood vessels that supply the heart with blood, oxygen and nutrients. The carotid arteries are the two primary arteries on the sides of the neck that supply blood to the brain. Plaque build-up in the coronary or carotid arteries contributes to arterial narrowing which reduces the flow of blood, oxygen and nutrients to the brain or heart cells.

Plaque is also troublesome when bits breaks off the artery wall. This bit or plaque fragment can cause a blockage that results in a heart attack or stroke. Less plaque is better for arteries.

The study noted below found daily tea consumption was associated with a lower prevalence of carotid plaques in women. The best results were found with 3 cups of tea per day.

The study involved 6597 French men and women aged 65 years or older. Carotid plaque frequency was 44% in women who did not drink tea, 42.5% in women drinking 1 to 2 cups of tea per day, and 33.7% in women who enjoyed 3 cups of tea per day. This association was independent of age, study center, major vascular risk factors, educational level, and dietary habits.

Results were tested in another, younger, French population (EVA-Study, 1123 subjects).  In the EVA-Study, carotid plaque frequency was 18.8% in women who did not drink tea , 18.5% in women drinking 1 to 2 cups of tea per day, and 8.9% in women who enjoyed 3 cups of tea per day. Increasing daily tea consumption was associated with a lower prevalence of carotid plaques in women, independent of vascular risk factors and dietary habits.

There was no association of tea consumption with carotid plaques in men, or extracranial carotid artery/ intima media thickness in both genders. A cup of tea with a peaceful friend or after a meditation session . . . so very comforting, especially for women's arteries.

Source:
Tea Consumption Is Inversely Associated With Carotid Plaques in Women: Three City Study and The EVA Study
Mahmoud Zureik, MD
Arteriosclerosis, Thrombosis, and Vascular Biology. 2008;28:353.

Vegetables Calm Blood Pressure

High blood pressure is the leading cause of cardiovascular disease. High blood pressure (hypertension) affects approximately 1 billion individuals worldwide.  It has been estimated that ninety percent of adults will develop hypertension by age sixty-five. With the application of evolving knowledge, as noted below, we should anticipate delaying the onset of hypertension by a least a decade.

The potassium/sodium ratio is a key factor in regulating blood pressure. Prior emphasis was focused on lowering sodium to moderate blood pressure. Lowering sodium intake is effective means to lower blood pressure. This is because sodium tends to tighten blood vessels.  However, newer research suggests increasing potassium has a favorable effect on blood pressure.  More specifically, a higher intake of potassium and lower sodium consumption seems to be more beneficial than focusing exclusively on sodium or potassium in reducing the risk of cardiovascular disease.

The advocacy and application of a correct potassium/sodium ratio will result in less hypertension and  cardiovascular disease worldwide. A favorable potassium/sodium ratio can be achieved through dietary means. A good start is to avoid pre-made and processed foods. They are very high in sodium.

Fruits and vegetables are high in potassium. Kidney and pinto beans, bananas, tomato sauce, tomato juice and orange juice are especially rich in potassium. Keep in mind, canned  beans will likely have added salt; a bag of dried beans is more economical and more healthful. Also look for no salt added tomato sauce. Orange juice with added calcium is more heart healthy.

More than 70 million Americans, or nearly one in three adults are estimated to have hypertension. 
Fewer than fifty percent achieve blood pressure control.
Hypertension is the most common reason for visits to physician's offices and the primary reason for prescription drug use.

Sources:
Joint Effects of Sodium and Potassium Intake on Subsequent Cardiovascular Disease
The Trials of Hypertension Prevention Follow-up Study
Nancy R. Cook, ScD; Eva Obarzanek, PhD
Arch Intern Med. 2009;169(1):32-40.

Leading Worldwide cause of Cardiovascular Disease may be Modified by Diet
Mark C. Houston, M.D
Journal Clinical Hypertension 2008/July