An emphasis on a balanced diet seems a little exaggerated to the layman, but in studies, a nutrition low in animal fat and high in whole foods was shown to positively influence the heart, cardiovascular system, and overall health. That is why I have decided to dedicate two entire articles to the subject, this week’s and next week’s. I shall start with a nutritional plan that includes three meals and two light snacks if possible to maintain body equilibrium. The three meals should be regular and contain protein, carbohydrates, vitamins, minerals, phytochemicals, and fiber to prevent energy, calorie, and immunity depletion, a stressful condition to the body, heart, and brain.

Breakfast is often neglected especially by the young due to demanding jobs and scarcity of time. Forgoing this important meal can incur damage to health, the heart in particular. Integrative Dr. Pamela McDonald, recommends breakfast to be taken around 7 a.m., containing carbohydrates from fruit or fresh juice and whole grains (cereal, oats), proteins from eggs and very low-fat dairy, and fats from nuts. Morning and afternoon snacks (fresh fruit, nuts, and whole grains or cereal) should be between the main meals. The midday meal should contain protein, preferably fish, chicken, or legumes (lentils, beans), vegetables (dark leafy greens, roots, cabbage family…), whole grains (whole rice, quinoa, oats, wheat) and a combination of omega-3-6 and-9 fatty acids (unprocessed nut and olive oils, avocado). Dinner should be early, but a little lighter than lunch and at least three hours before bedtime. Plenty of water and fresh fruit juices are required in between meals and snacks. Portions should not oversize; excess calories turn into fat. This is an overall look of a balanced nutrition, and now we shall explore in detail the main nutrients, phytochemicals, and whole foods that benefit the vascular system to prevent arterial damage and heart disease.

Carbohydrates from whole grains (oat, barley, quinoa), legumes (soy beans, lentils) and vegetables are the clean fuel for the body and heart. They are absorbed at a much slower pace than refined grains and sugar, which shock the body by sharply raising blood sugar and insulin levels. When insulin spikes in the bloodstream it slows the breakdown of fatty acids, leading to obesity, diabetes, arterial plaque buildup, and heart disease. Moreover when insulin remains in the bloodstream for a long period, blood sugars turn into fat more easily. Hence, high sugar and animal fat consumption go hand in hand in triggering obesity, diabetes, and cardiovascular problems.

Protein is your body’s building blocks. In a heart-healthy diet, protein from plants like legumes, nuts, and seeds, as well as fish should be the main proteins consumed. Because a high animal protein intake can promote vascular disorders through oxidation of cells, it should be kept low. A Korean study found that rats fed black soya beans gained less weight than their counterparts, plus their blood sugar was regulated and “bad” cholesterol levels reduced. Soy is a good source of protein and high in soluble fiber, which is especially beneficial to vascular health.

Essential fatty acids, and not any fat, are important to the heart, cells, and neurotransmitters and hormone production. That is why it is necessary to be selective with fats. High amounts of saturated fats from animal origin and dairy are implicated in vascular damage and so are trans fats coming from hydrogenated vegetable oils and margarine used in bakery goods and packaged pastries. Highly-heated frying oils and the multiple-use of such fats such as in fast food eateries can result in vascular damage as well as cancer. These types of fats promote inflammation and plaque buildup in the arteries, atherosclerosis, and lead to cancer.

On the other hand, unprocessed marine-and-plant-derived polyunsaturated and monounsaturated fatty acids (omega-3-6- and -9) minimize inflammation and the incidence of heart disease. They raise the “good” cholesterol and reduce the “bad” cholesterol and platelet aggregation. Essential fatty acids required for health maintenance are omega-3 fats found in cold water fish (salmon, sardines, cod), their supplements, walnuts, and flaxseeds; omega-6 oils from seeds like safflower, sunflower, corn, and sesame; and cold-pressed monounsaturated oils coming from olives, peanuts, avocado, and canola. They protect the blood vessels and heart; fuel the cells; and make hormones and neurotransmitters for brain signaling.

Walnuts produce antioxidant effects on the vascular system. Their alpha-linolenic acid (ALA) and plant-based omega-3 fat contents benefit the arteries and regulate arrhythmic heat beat. The nuts’ arginine, an amino acid, makes nitric oxide, which contribute to blood vessel elasticity. According to Professor Robert Vogel of University of Maryland in Baltimore, “The protective fat from walnuts actually undoes some of the detrimental effects of a high-saturated-fat diet.”

To reverse atherosclerosis damage and protect the heart and brain, Dr. McDonald suggests restricting dietary intake of saturated fat, fries, and trans fats, while replacing them with polyunsaturated and monounsaturated fatty acids of fish and cold- pressed oils of plant origins.

Fiber is another nutrient important for many body functions, especially the heart. Soluble fiber in legumes (soy, beans), whole grains (oats, barley), fruits (oranges, berries…), and vegetables bind with dietary fat and cholesterol and prevent their assimilation in the bloodstream. Not only does fiber lower total cholesterol, but also reduces the harmful low density lipoprotein (LDL) and boosts levels of the healthy high density lipoprotein (HDL), which sweeps LDL out of the coronary arteries. Soluble and insoluble fiber is also important for digestive health. A French study on humans showed that whole grain, vegetable, and fruit fiber lowered body fat, blood pressure, and homocyteine (harmful blood protein) and dried fruit, nut, and seed fiber helped decrease obesity, abdominal fat, and diabetes risk.

According to a Canadian study, participants, who were directed to consume large amounts of viscous fiber (oat bran, pysillium, okra), plant sterols (soy), almonds, and raw eggplant, were able to lower their cholesterol levels by 14 percent by the end of 12 weeks, comparable to statin results (cholesterol-reducing drug).

Certain vitamins and minerals and antioxidants play an important role in preventing heart and vascular disorders. With the help of co-helper nutrients, they clean up arteries from oxidized cholesterol deposits, which obstruct the good effects of certain chemicals that dilate blood vessels. With oxidation, HDL levels also decrease, inviting artery blockage and increasing blood platelet aggregation. In synergy, nutrients and phytochemicals complement and enhance each others' effects. Let us go through them.

Vitamin C deficiency is associated with higher incidence of cardiovascular disease. Adequate intake of the nutrient from fresh fruit, especially citrus (grapefruit has blood thinning properties), kiwi, and berries, and vegetables like the cabbage family, tomatoes, and leafy greens reduce blood platelet clumping as well as help dilate blood vessels; increase HDL; and decrease triglyceride levels. Supplements of vitamin C along with the B vitamins show beneficial effects in controlling arterial damage. C is also a vitamin E helper; it regenerates E.  Smokers appear to need the nutrient even more due to oxidative stress.

Adequate vitamin E intake (unrefined vegetable, seed, and nut oils, almonds, beans, peas, whole grains, wheat germ, tuna, sardines, salmon, sweet potatoes) can improve heart hygiene and reduce the risk of angina and sudden cardiac death. Being a blood thinner, vitamin E should not be combined with blood-thinning drugs and aspirin. The combination can result in fatal bleeding. Garlic and Ginko biloba also produce similar blood-thinning effects as drugs. A nutrition that includes omega-3 fats, garlic, ginger, and water deter platelet aggregation and blood clotting.

The B vitamins play an essential role in maintaining the efficiency of heart functions. High intake of B3, niacin, from mushrooms, chicken, salmon, asparagus, cabbage family, lamb, turkey, tomato, squash, and whole wheat gives the multiple benefits of reducing LDL and triglyceride levels and raising HDL. Niacin slows down blood clotting time and plaque formation; regulates blood pressure; and improves blood circulation by dilating arteries.

Vitamin B6 (watercress, cabbage family, peppers, banana, squash, asparagus, legumes, onions, nuts, seeds) along with folic acid and B12 are linked to lowering high homocysteine levels associated with cardiovascular disorders. The vitamin reduces blood clotting and cholesterol build-up and controls blood pressure.

Folates, another B vitamin found in wheat germ, spinach, leafy greens, nuts, sprouts, asparagus, sesame seeds, cabbage family, and avocadoes, seems to lower the incidence of heart attack. Folic acid supplement is sometimes needed to prevent cardiac complications. High cholesterol levels can be controlled with dietary consumption of foods rich in vitamins B3, B6 and B12 and folates.

Vitamin D is necessary for the adequate absorption and action of calcium needed for building bones; otherwise calcium builds up in the arteries, resulting plaque deposits. Because very few dietary supplements carry D (salmon, tuna, cod, and their oils, oysters, sardines, eggs, shrimps, shiitake mushrooms, and cottage cheese), exposure to sunlight is very important. The sun’s ultraviolet rays are synthesized by the skin to make the vitamin. Fifteen minutes a day of direct sunlight are required to prevent a deficiency of the nutrient. According to a study conducted by Intermountain Medical Center Heart Institute in Salt Lake City, vitamin D deficiency or insufficiency is associated with higher cardiovascular risk.

Today, we have gone through protein, carbohydrates, fiber, fat, vitamins, and the foods that carry them. Next week, I shall dive into the important minerals, phytochemicals, and some of the whole foods that contain them. You shall discover that a heart-friendly nutrition does not necessarily deprive your palate of good and tasty foods. On the contrary, whole foods are basic ingredients for delicious dishes, plus a healthy diet will make you fit, energetic, disease-free and may add healthy years to your life.