In my 7 Systems of Health, the
color green is associated with love
and, therefore, primarily the heart and lungs, which are part of your
circulatory or cardiovascular system. When healthy,
your cardiovascular system functions to circulate blood, nutrients,
oxygen, carbon dioxide, and hormones between cells in your body where they
are needed to carry out a wide variety of biochemical functions.
Cardiovascular disease includes a number of problems
and can be related to hardening of the arteries, known as atherosclerosis;
heart attack, when blood flow to part of the heart is blocked by a blood clot;
heart failure, when your heart is not pumping as well as it should;
arrhythmia, abnormal heart rhythm; and heart valve problems, when
heart valves do not open as much as they should to allow adequate blood flow,
known as stenosis, and when the heart valves do not close properly and
blood leaks through, known as regurgitation.
Green plant foods contain vitamin
K, folate, a variety of antioxidant nutrients, and
fiber, all of which have the ability to nourish
and benefit your cardiovascular system.
Did you know?
- Vitamin K plays an important role in blood
clotting and can prevent excess bleeding if you have
an injury or accident, and it also may inhibit hardening of your
arteries, which can lead to cardiovascular disease.
- Folate plays
an important role in protecting your heart because it can help lower
levels of homocysteine, an amino acid that when elevated can damage blood
vessels. Folate deficiency, and elevated levels of homocysteine, also
can indicate an increased risk for cardiovascular disease.
- Antioxidant
nutrients can help combat oxidative stress, which can lead to
inflammation and chronic conditions such as cardiovascular disease.
- Dietary
fiber can help lower total and LDL cholesterol
and, therefore, may have beneficial effects
for cardiovascular health.
- Eating leafy green and cruciferous vegetables may
reduce the incidence of several types of cardiovascular disease.
- Evidence from scientific studies is convincing
that increasing your intake of vegetables and fruit can reduce your risk for
hypertension, coronary heart disease, and stroke.
Leafy greens that help to nourish your
cardiovascular and LOVE system of health include:
Chard (rainbow, red)
- Green leafy vegetables, like Swiss chard,
contain antioxidant phenolic compounds, which may positively
effect cardiometabolic risk factors.
- Flavonoid antioxidants can be found in chard, in
particular one called vitexin, which may exert cardioprotective effects.
- The stalks of chard can be found in a
rainbow of colors, even though most chard leaves are a rich shade
of green. There is a similarity between Swiss chard and beet greens, in that both
belong to the same food family, genus, and
species; however, chard does not form a root bulb like
beets do.
Kale
- Kale is a cruciferous vegetable and a rich source of
health-promoting nutrients including
carotenoids, glucosinolates, and phenolic compounds, all of which can provide
antioxidant activity.
- Kale contains vitamin K, an important nutrient that helps
support your cardiovascular system.
- Kale is a good source of dietary fiber,
and dietary fiber can lower your cholesterol levels because
it can bind with bile acids. Steamed kale may be more effective for obtaining
these results.
- There are three types of kale you may find
in your local supermarket including that with a flatter, wider leaf;
darker kale; and a more tightly formed, curly leaf kale.
All forms of kale can provide you with health benefits.
Other leafy greens that support your heart and
your love system include arugula, bok choy, collard greens, dandelion,
mixed greens, mustard greens, romaine, spinach, sprouts of all
kinds, and watercress.
Fruits that support your heart and your LOVE
system include:
Avocado
- Avocados are rich in a variety of essential
nutrients and important phytochemicals, and including them in your diet
can support cardiovascular health.
- Avocados are a good source of vitamin K,
folate, dietary fiber, a variety of antioxidant nutrients, and heart
healthy fats, all of which can benefit your cardiovascular system.
- Dietary intake of avocados is associated with
improved overall diet quality, better nutrient intake, and a lower risk
for metabolic syndrome.
- Avocados that are ripe and ready to eat are
slightly soft and should be free of dark, sunken spots or cracks. A
firmer avocado can be ripened in a paper bag or fruit basket at room
temperature within a few days, and they should not be refrigerated until
they are ripe. Once they are ripe, they will keep in the refrigerator
for about a week.
Kiwi
- Kiwi contains high quantities of vitamin C,
vitamin E, and polyphenols, all cardioprotective
nutrients.
- Kiwi contains antioxidants
that may protect DNA in
human cells from oxidative stress.
- Kiwi contains dietary fiber, which
can lower cholesterol levels and help protect your heart.
- Select your kiwi by holding it between your thumb
and forefinger and applying gentle pressure. Those with the sweetest
taste will gently yield to the pressure. Avoid purchasing kiwi
that are very soft, wrinkled, or have damaged spots or bruises.
Legumes that contribute to the balance of your
love system and support your cardiovascular system include:
Green beans
- Green beans are a legume, supply protein to
your diet, are a good source of fiber, and contain phenolic
compounds.
- The phytochemicals in green beans and
other legumes can protect you from coronary heart disease, diabetes, high
blood pressure, and inflammation.
- The best way to purchase green beans is to buy them loose so you can
sort through them, and select those that have a smooth feel and are a
vibrant color of green. They should be free of bruises and brown
spots and have a firm texture. Store your unwashed beans in
a vegetable bag in the refrigerator, and whole beans can
keep this way for up to seven days.
Green split peas
- Legumes like dried peas can add fiber,
protein, and antioxidant polyphenols to your diet.
- Dried peas are a good source of potassium,
which may help lower blood pressure and protect your heart.
- A wide variety of phytochemicals found in dried
peas may be cardioprotective, lower your blood pressure, and
lower levels of inflammation.
- Dried peas will keep for several months when
stored in an airtight container in a cool, dark, and dry place, and
keeping them refrigerated will increase their shelf life even longer.
Another vegetable that supports your
heart and your LOVE system is green northern beans.
Want more information on how colorful foods can help
you achieve not just physical health but also mental clarity, emotional
well-being, and spiritual fulfillment? Invite rainbow health into your life.
Discover how ancient healing and eating practices merge with nutritional
science to help you thrive with Dr. Deanna Minich’s new book, The Rainbow Diet, available now!
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