Gillian McKeith's Food Bible (228 page)

Fiber. Diets high in soluble fiber have been shown in some studies to lower total cholesterol and LDL cholesterol by as much as 30 percent. The soluble fiber used in these studies included oat bran and beans. Some additional excellent food sources of fiber include raspberries, mustard greens, cauliflower, collard greens, broccoli, chard, and turnip greens.

Whole grains such as quinoa and oats, which are a good source of B vitamins, in particular B
₃
and B
₆
and folic acid. These B-complex-related vitamins make significant contributions to the normal function of the innermost layer of the blood vessels, which is necessary for maintaining normal blood pressure. They also help the body to excrete homocysteine, which can accumulate and damage the blood vessels. Folic acid is so important for cardiovascular function that a major 1995 study concluded that 400 micrograms per day of folic acid could prevent 28,000 cardiovascular deaths per year.

Asparagus. Rich in niacin, also known as vitamin B
₃
, it helps to decrease the body’s production of cholesterol. Other excellent food sources of niacin include crimini mushrooms, tuna, chicken, halibut, and salmon.

Soy. Cultures in which soy foods constitute a major portion of the diet typically have much lower rates of heart disease than cultures with a low consumption of soy. Soy is a good source of coenzyme Q10, which has been shown to lower blood pressure by lowering cholesterol levels and stabilizing the vascular system via its antioxidant properties. These actions reduce resistance to blood flow through the arteries.

Garlic. A member of the lily or allium family, which includes onions and garlic, is rich in a variety of powerful sulphur-containing compounds. Numerous
studies have demonstrated that regular consumption of garlic lowers blood pressure. Garlic’s positive cardiovascular effects are due not only to its sulphur compounds, but its vitamin C, selenium, and manganese, and also its vitamin B
₆
. Vitamin B
₆
helps to lower blood pressure by lowering levels of homocysteine. An intermediate product of an important cellular biochemical process called the methylation cycle, homocysteine can directly damage blood vessel walls.

Bananas, which are a good source of potassium. Excessive consumption of dietary sodium (from table salt) coupled with diminished dietary potassium is a common cause of high blood pressure. Numerous studies have shown that sodium restriction alone does not improve blood pressure control in most people, but must also be accompanied by a high potassium intake. Why is sodium such a big issue? Because too much of the mineral can cause the body to retain extra fluid. This extra fluid makes the heart work faster, which in turn causes blood pressure to rise. Why is potassium important for lowering blood pressure? Because potassium has a diuretic effect on the body’s fluid levels, it helps to excrete salt, and keep sodium levels in balance.

Cranberries. It has recently been shown that drinking cranberry juice can cause a significant increase in HDL (good) cholesterol levels. While the mechanism by which cranberry juice changes cholesterol levels has not been clearly established, the researchers have concluded that the effect is due to the fruit’s high levels of polyphenols, potent antioxidants.

Sunflower seeds, which are rich in magnesium. Population studies provide considerable evidence that a high intake of magnesium is associated with lower blood pressure.

Black currants, which are an excellent source of vitamin C and flavanoids. Studies have shown that the higher the intake of vitamin C the lower the blood pressure. Flavanoids (which co-occur naturally with vitamin C in many colorful fruits and vegetables) support the antioxidant actions of vitamin C and help to strengthen and protect the inner lining of blood vessels.

Lima beans have been found to have heart-protective benefits.

Olive oil, which is much more resistant to oxidation than oils that contain high levels of polyunsaturated fats, such as corn or safflower oil. In addition, the substitution of monounsaturated fats for saturated fats in the diet has been shown to decrease total cholesterol and to decrease LDL (bad) cholesterol.