T he reasons to pay attention to heart health are stronger than ever: According to the Centers for Disease Control, 610,000 people die of heart disease in the United States every year—that’s one in every four deaths. Fortunately, according to the American Heart Association, with diet and lifestyle changes, many women can reduce their chances of heart disease by nearly 80 percent! Hey, we know you’re busy, but eating convenience foods will only add to the stress. It’s never too early to start taking care of your heart through a balanced, uber-healthy diet.
Most people who have atherosclerosis, coronary heart disease, high blood pressure, high cholesterol, and high triglycerides have no signs or symptoms. They may not be diagnosed with these medical issues until after a heart attack or stroke. I’m not old , you might be thinking, but it’s more important than ever to keep your heart healthy from a young age. Don’t wait until it is too late. As women, we focus on our OB/GYN checkups and mammograms, but too often we neglect our heart health. In addition to eating a healthy diet, remember to get yearly blood work, know your cholesterol numbers, get your blood pressure checked, cut back on high-cholesterol foods, and most importantly, take the time to put yourself first!
Triglycerides are a type of fat in your blood that your body uses to produce energy. Sounds good, right? The problem is that when our triglyceride level gets too high, it increases our risk for heart disease. That’s because high triglycerides can thicken the artery wall, which may cause a heart attack or stroke. By consuming too many starchy or sugary foods like pasta or sweets, you can raise your triglycerides to an unhealthy level. The right diet, however, can actually help keep them in check—and keep your ticker healthy for years to come. The soups and smoothies in this chapter are specifically designed to help keep your triglycerides under control.
• Limit fat and sugar intake.
• Maintain a healthy weight.
• Exercise five times per week for at least 30 minutes each time.
• Quit smoking.
• Reduce your alcohol consumption. (According to the Dietary Guidelines for Americans, moderate alcohol consumption is defined as having up to 1 drink per day for women and up to 2 drinks per day for men.)
When you think of a person with high blood pressure (HBP), you might imagine someone who is overworked, grouchy, or downright nasty. The truth is, high blood pressure, or hypertension, has nothing to do with a person’s mood, temper, or personality. Calm people can also have elevated blood pressure. According to the National Heart, Lung, and Blood Institute, one in three US adults suffers from hypertension. That’s approximately 72 million people! The good news is that a better diet can lower HBP and save your life!
To put it simply, blood pressure is the force with which blood moves through your arteries and veins. The more forcefully your heart pumps that blood, the more the arteries stretch to allow blood to flow. Over time, if the force of the bloodflow is constantly high, the walls of the arteries get overstretched and damaged. This creates problems in several ways.
• The overstretching creates weak areas in the blood vessels, making them more prone to rupture. Strokes and aneurysms are caused by ruptures in the blood vessels.
• The overstretching often causes tiny tears in the blood vessels that create scar tissue on the walls of arteries and veins. These tears and this scar tissue collect plaque deposits.
• Cholesterol and plaque buildup in the damaged arteries cause the bloodflow to become restricted or cut off. Thus, pressure is increased throughout your body, forcing the heart to work harder. If plaque breaks off or the buildup blocks the vessel, heart attacks and strokes occur.
High blood pressure can damage your heart, brain, eyes, and kidneys before you feel anything. So how does it happen? Our blood pressure elevates because of genetics or lifestyle factors, especially diet. Eating too many salty or processed foods, for example, can cause hypertension. Drinking too much alcohol and smoking also play huge roles in blood pressure. So, how do you lower HBP? If you have high blood pressure, we’ve handpicked some soups and smoothies in this chapter that should help.
• Almonds are very high in monounsaturated fats, vitamin E, fiber, and protein. Walnuts are an excellent source of alpha-linolenic acid (ALA), which improves blood pressure and reduces inflammation.
• Asparagus is one of the best vegetables for clearing the arteries, as it’s high in fiber and minerals, as well as vitamins C, E, K, B1 , and B2 . Asparagus lowers blood pressure and prevents blood clots.
• Avocado improves cholesterol by decreasing triglycerides and “bad” LDL cholesterol and increasing “good” HDL cholesterol. HDL cholesterol removes the LDL cholesterol and helps to keep your blood vessels free of plaque buildup.
• Broccoli is high in vitamin K, which prevents hardening of the arteries. Broccoli prevents oxidation of LDL cholesterol because it is loaded with antioxidants. The fiber in broccoli supports normal blood pressure and decreases the stress that causes tears in the artery walls.
• Chia seeds contain fiber and ALA, which keep arteries clear by regulating blood pressure, decreasing LDL cholesterol, lowering triglycerides, and raising HDL cholesterol.
• Cranberries are high in antioxidants that improve heart health by lowering LDL and increasing HDL cholesterol levels.
• Flaxseeds are high in ALA, which prevents and treats diseases of the heart and blood vessels. It can prevent heart attacks and lower high blood pressure.
• Persimmons are loaded with antioxidants and polyphenols, which decrease LDL and triglycerides. Persimmons are also high in fiber, which regulates blood pressure, keeps your heart healthy, and keeps your arteries free of plaque.
• Pomegranates have antioxidants that protect the circulatory system from plaque buildup and blood clots. Pomegranate stimulates nitric oxide production in the blood, which opens arteries and normalizes blood pressure.
• Turmeric’s main component, curcumin, is a potent anti-inflammatory. Studies have shown that the high levels of curcumin in turmeric can aid in the reduction of fatty deposits in the arteries.
• Watermelon is an excellent source of the amino acid L-citrulline and keeps arteries clear by reducing blood pressure and diminishing inflammation.
• Whole grains such as quinoa, barley, and oats improve blood cholesterol levels due to their soluble fiber content.
Cholesterol is something your grandma worries about—not you. Well, actually, it is something you probably want to pay attention to, and it’s not all bad. Your body needs it to make hormones, vitamin D, and substances that help you digest foods. There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as “bad” cholesterol because it contributes to the plaque buildup that clogs arteries, which can lead to coronary artery disease and cardiovascular disease. That’s why we need HDL, the “good” cholesterol, because it removes LDL from the arteries. Having high HDL protects against heart attack and stroke. See “Healthy Heart Superstars” for foods that lower LDL and increase HDL for overall better health.
Not only do they add flavor and warmth to any meal, but garlic and onions keep the blood to a consistency that can easily flow through arteries and veins. Their high sulfur content prevents calcium deposits and reduces the plaque that clogs the blood pathways of the body.
Persimmons are a lesser-known, exotic orange fruit that originated in China but have since spread across the globe, evolving into different varieties, from the Japanese persimmon to the American to the Indian and beyond. Persimmons belong to the Diospyros family, a genus of more than 700 types of trees and small shrubs that grow all over the world. They are both eaten plain and incorporated into many ethnic dishes. The shapes and colors of persimmons can vary quite a bit, but the taste remains pretty much the same across varieties: delicious!
We know you hear about detoxing all the time, but restricting your diet or “cleansing” with wacky juices isn’t always the smartest plan. The best and easiest way to get rid of toxins in your body is to eat more fresh, whole foods—and persimmons are a great addition to a clean diet.
Persimmons are an international delight that has been nicknamed “nature’s candy” and “the fruit of the gods.” But persimmons are much more than a tasty treat. They also have incredible health benefits.
HELP YOUR HEART
Let’s talk about how persimmons do wonders for your heart. They have a significant amount of potassium, which lowers blood pressure by increasing bloodflow, keeping your cardiovascular system in top shape. Persimmons also contain copper, which helps create new red blood cells and keeps your blood circulating like it should. The more healthy red blood cells you have, the greater your energy, the higher your metabolism, and the better your brain function.
DEFY AGING
We love fruits packed with antioxidants, and persimmons top our list. If you want to keep a youthful glow—who doesn’t?—persimmons are full of beta-carotene, vitamin A, and lutein, all of which help prevent signs of aging such as age spots and wrinkles.
PREVENT CANCER
Let’s face it, the word cancer is scary. No one wants to be diagnosed with a painful illness, which is why we should incorporate more cancer-fighting foods into our diet as soon and as much as possible. Persimmons are cancer destroyers. Rich in antioxidants and vitamins C and A, they kick free radicals to the curb. A food that tastes as delicious as it is healthy? Yes, please!
Try persimmons fresh, dried, or cooked to experience their versatile flavor! Check out our I Heart Coconut Smoothie , perfect in late fall or early winter when American persimmons are in season.
MAKES 1 SERVING
Science suggests the pigments that make up the red color in strawberries are powerful antioxidants that may reduce inflammation related to hardening of the arteries and decrease risk factors for heart disease. Cacao contains flavonoids, which are naturally occurring compounds in plants and have a protective effect on cardiovascular health. They can help prevent the oxidation of LDL cholesterol, which leads to the development of atherosclerotic plaque. They also regulate the constriction of blood vessels, prevent high blood pressure, and inhibit blood clots. All that in a blend of creamy goodness!
1 cup frozen strawberries
1 cup unsweetened almond milk or coconut milk
½ cup plain 2% Greek yogurt
2 tablespoons cacao nibs *
1 tablespoon unsweetened cocoa powder
In a blender, combine the strawberries, almond or coconut milk, yogurt, cacao nibs, and cocoa powder. Blend until the desired consistency is reached.
Per serving: 260 calories, 12 g fat (4 g saturated fat), 30 g carbohydrates, 13 g sugar, 237 mg sodium, 10 g fiber, 13 g protein
* For extra flavor (and heart health benefits), sprinkle extra cacao nibs on top of the smoothie as a garnish.
MAKES 1 SERVING
This tropical blend combines orange juice, which can help improve bloodflow, and potassium-rich banana and papaya. According to the National Academy of Sciences, a diet rich in potassium may decrease your risk of high blood pressure and stroke.
1 cup orange juice (from 2–4 medium oranges)
1 cup fresh or frozen strawberries
1 cup chopped fresh or frozen papaya
1 banana
¼ cup lemon juice (from 1 large lemon)
Several ice cubes
In a blender, combine the orange juice, strawberries, papaya, banana, lemon juice, and ice cubes. Blend until the desired consistency is reached.
Per serving: 338 calories, 2 g fat (0.5 g saturated fat), 84 g carbohydrates, 55 g sugar, 19 mg sodium, 9 g fiber, 5 g protein
MAKES 1 SERVING
Fans of coconut rejoice! The fat in coconut oil (in moderation) can boost your HDL or “good” cholesterol. You’ll keep the beat going with this creamy blend of heart-healthy ingredients.
2 medium persimmons, stemmed and peeled
1 cup unsweetened coconut milk or cashew milk
1 tablespoon ground flaxseeds
1 teaspoon lemon juice
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
In a blender, combine the persimmons, coconut or cashew milk, flaxseeds, lemon juice, cinnamon, and vanilla. Blend until the desired consistency is reached.
Per serving: 161 calories, 8 g fat (5 g saturated fat), 21 g carbohydrates, 1 g sugar, 18 mg sodium, 3 g fiber, 3 g protein
MAKES 1 SERVING
Watermelon is one of the richest sources of the amino acid citrulline, which opens veins and arteries to improve bloodflow and reduce blood pressure. That helps keep arteries clear and leads to improved circulation and overall cardiovascular health. This summery smoothie also blends in chia seeds—an excellent source of omega-3 fatty acids, which help to raise HDL (“good”) cholesterol levels.
2 cups watermelon chunks
1 cup frozen strawberries
1 tablespoon chia seeds
1 tablespoon lime juice
2 teaspoons agave nectar, or to taste
In a blender, combine the watermelon, strawberries, chia seeds, lime juice, and agave nectar. Blend until the desired consistency is reached.
Per serving: 241 calories, 4 g fat (0.5 g saturated fat), 53 g carbohydrates, 35 g sugar, 9 mg sodium, 8 g fiber, 4 g protein
Antioxidants in strawberries lower LDL (“bad”) cholesterol, and their high potassium helps manage blood pressure. Strawberries also contain folate, which helps maintain normal blood levels of an amino acid called homocysteine that, when out of control, can contribute to a higher risk of heart disease.
MAKES 2 SERVINGS
Cranberries are packed with antioxidant power that lowers bad cholesterol to protect your heart and improve your health. Layer up this smoothie bowl for a satisfying breakfast or any-time-of-the-day treat!
1 cup frozen cranberries
1 cup pomegranate juice
½ cup rolled (old-fashioned) oats
6 ounces (⅔–¾ cup) low-fat plain, vanilla, or berry yogurt
TOPPINGS
¼ cup chopped or slivered almonds
¼ cup blueberries, blackberries, boysenberries, and/or raspberries
1 tablespoon flaxseeds or chia seeds
In a blender, combine the cranberries, pomegranate juice, oats, and yogurt. Blend until a thick consistency is reached. Pour the smoothie into a bowl and sprinkle it with your desired toppings.
Per serving: 648 calories, 22 g fat (4 g saturated fat), 98 g carbohydrates, 54 g sugar, 147 mg sodium, 15 g fiber, 22 g protein
Some nuts contain plant sterols, substances that lower cholesterol. Nuts are also high in omega-3 fatty acids, which prevent irregular heart rhythms that lead to heart attacks, and they’re a source of L-arginine, a substance that makes arteries more flexible and less susceptible to blood clots that block bloodflow. Almonds in particular are high in healthy fats and vitamin E—so next time you’re looking for a quick and healthy snack, grab a handful!
MAKES 1 SERVING
Bananas contain potassium, critical for heart health, and oats provide soluble and insoluble fiber to lower cholesterol levels. Cinnamon has also been linked to a reduced risk of heart disease. We “heart” this yummy combo as the perfect breakfast treat.
2 frozen bananas
¼ cup rolled (old-fashioned) oats
1 cup unsweetened vanilla or plain almond milk
¼ teaspoon ground cinnamon
1 teaspoon honey
In a blender, combine the bananas, oats, almond milk, cinnamon, and honey. Blend until the desired consistency is reached and enjoy!
Per serving: 348 calories, 5 g fat (0.5 g saturated fat), 76 g carbohydrates, 35 g sugar, 183 mg sodium, 10 g fiber, 6 g protein
If your potassium levels are too high or too low, you may be at increased risk of a cardiac arrest. Potassium-rich foods help keep your heart beating regularly, and they can also help lower your blood pressure.
MAKES 4 SERVINGS
Asparagus is one of the best vegetables for clearing arteries, as it’s full of fiber and minerals as well as vitamins C, E, K, B1 , and B2 . Asparagus can also help lower blood pressure and prevent blood clots. Broccoli is high in vitamin K, which helps prevent hardening of the arteries. Combined, they pack a one-two punch against heart disease.
2 tablespoons extra virgin olive oil
1 pound asparagus, trimmed and chopped
2 cups broccoli florets
¼ cup chopped yellow onions
2 tablespoons minced garlic
5 cups low-sodium vegetable broth
1 cup unsweetened almond milk or cashew milk
½ teaspoon salt
½ teaspoon ground white pepper
Grated Parmesan cheese (optional)
1. In a stockpot over medium-high heat, warm the oil. Add the asparagus, broccoli, onions, and garlic. Cook for about 5 minutes, or until the onions are softened.
2. Add the broth and bring to a boil, lower the heat, and simmer, uncovered, for about 15 minutes, or until the vegetables are soft. Remove from the heat and cool slightly.
3. Working in batches, puree the soup in a blender until smooth. Add the almond or cashew milk in one of the batches.
4. Pour the soup back into the pot, add the salt and pepper, and heat through. Serve sprinkled with a pinch of Parmesan, if desired.
Per serving: 173 calories, 12 g fat (2 g saturated fat), 13 g carbohydrates, 4 g sugar, 524 mg sodium, 5 g fiber, 4 g protein
MAKES 4 SERVINGS
Research in the British Journal of Nutrition has found that eating more deep orange–colored fruits and vegetables like carrots and sweet potatoes is associated with a lower risk of coronary heart disease. Credit high levels of beta-carotene, the compound responsible for both the bright hue and heart-healthy attributes. Sweet potatoes have the added benefit of being high in magnesium, which supports healthy artery, blood, heart, and nerve function. Serve up this creamy and delicious soup and your heart will thank you.
1 tablespoon olive oil
1 medium onion, chopped
½ clove garlic, minced
2 cups water
1 cup low-sodium chicken broth
4 large carrots, chopped
1 medium sweet potato, peeled and finely chopped
1 red bell pepper, seeded and chopped
1 tablespoon chopped fresh ginger
¼ cup plain 2% Greek yogurt
Chopped fresh cilantro (optional)
1. In a large saucepan over medium-high heat, warm the oil. Cook the onion and garlic, stirring frequently, for 2 to 3 minutes, or until the onion is tender. Add the water and broth. Bring to a boil.
2. Add the carrots, sweet potato, bell pepper, and ginger. Reduce the heat and simmer, uncovered, for 15 minutes. Remove from the heat and cool slightly.
3. Working in batches, puree the soup in a blender until smooth.
4. Return the soup to the pan and cook over medium heat for 15 to 20 minutes, or until warmed through and thickened.
5. Stir in the yogurt and serve immediately, topped with cilantro, if desired.
Per serving: 129 calories, 4 g fat (1 g saturated fat), 20 g carbohydrates, 8 g sugar, 93 mg sodium, 4 g fiber, 4 g protein
MAKES 4 SERVINGS
Cauliflower is high in fiber and contains allicin, which lowers the risk of heart attacks and reduces cholesterol. It also contains vitamins K and C, antioxidants, and omega-3 fatty acids, which prevent plaque buildup, decreasing the chances of high blood pressure and high cholesterol. Kale is everywhere for a reason—this dark green wonder contains omega-3 fatty acids that control blood clotting and protect against heart disease and stroke. Kale also packs potassium, fiber, and vitamins B6 and C, which support a healthy heart (and body too).
1 tablespoon extra virgin olive oil
1 medium onion, chopped
5 cups chopped kale
4 cups cauliflower florets
1 large potato, peeled and chopped
3 cloves garlic, minced
3½ cups low-sodium vegetable broth
½ cup plain unsweetened almond milk
Juice of 1 lemon
1. In a large pot over medium-high heat, warm the oil. Cook the onion, stirring frequently, for 5 minutes, or until translucent. Add the kale, cauliflower, potato, and garlic. Cook, stirring, for about 5 minutes.
2. Add the broth and bring the soup to a boil. Reduce the heat and simmer, uncovered, for 30 minutes, or until the cauliflower and potato are tender. Add the almond milk and lemon juice.
3. Let the soup cool slightly, then use an immersion blender to blend until smooth. Or use a standard blender, blending in batches if necessary.
4. Reheat before serving.
Per serving: 212 calories, 5 g fat (1 g saturated fat), 36 g carbohydrates, 5 g sugar, 215 mg sodium, 6 g fiber, 8 g protein
* Cauliflower may turn an unappetizing yellow, brown, or even blue-green color in alkaline water, which is often found in aluminum or iron cookware—the chemicals react with the cauliflower. You can add a tablespoon of lemon juice to the water to prevent this.
MAKES 4 SERVINGS
Studies have shown a relationship between high-potassium diets and reduced risk of stroke—and artichokes contain large amounts of potassium, which helps regulate heart rhythm and maintain normal blood pressure. Certain phytonutrients in artichokes also decrease LDL cholesterol and reduce the overall risk of heart disease.
¼ cup olive oil
1 can (14 ounces) artichoke hearts, drained
1 cup baby carrots
½ cup chopped yellow onions
½ cup lemon juice
4 teaspoons chopped fresh dill, divided
2 cups low-sodium vegetable broth
1 tablespoon crushed garlic
1. In a large saucepan over medium-high heat, warm the oil. Add the artichoke hearts, carrots, onions, lemon juice, and 2 teaspoons of the dill. Cook, stirring frequently, for 5 minutes.
2. Add the broth. Bring to a boil, then lower the heat and simmer, covered, for 15 minutes, or until the vegetables are soft.
3. Let the soup cool slightly. Working in batches, transfer the soup to a blender. Add the garlic and blend until smooth.
4. Return the soup to the pan and reheat thoroughly before serving garnished with the remaining 2 teaspoons of dill.
Per serving: 186 calories, 14 g fat (2 g saturated fat), 14 g carbohydrates, 5 g sugar, 278 mg sodium, 2 g fiber, 2 g protein
MAKES 4 SERVINGS
Popeye was right—spinach is a powerful food! High in vitamin C, beta-carotene, and other nutrients that prevent cholesterol buildup in the blood vessel walls, spinach also contains folate, which lowers blood levels of the amino acid homocysteine, associated with heart disease and stroke. The potassium and magnesium in spinach lower blood pressure and the risk of cardiovascular disease.
4–5 cups chopped spinach
2 cups water
1 cup chopped fresh basil
1 small cucumber, peeled and chopped
¼ cup chopped red onion
¼ cup almonds, cashews, or pine nuts
2 tablespoons olive oil
1 clove garlic
1 vine-ripened tomato, chopped, for garnish
½ cup chopped avocado, for garnish
In a blender, combine the spinach, water, basil, cucumber, onion, nuts, oil, and garlic. Blend until the desired consistency is reached. Serve cold, garnished with the tomato and avocado.
Per serving: 172 calories, 15 g fat (2 g saturated fat), 8 g carbohydrates, 2 g sugar, 23 mg sodium, 4 g fiber, 4 g protein
* Cashews, which are used as a substitute for milk, cream, and cheese in vegan diets, have a high fat content; therefore, if they are kept at room temperature, they will not stay fresh. Store them in an airtight container in the refrigerator and they will last 4 to 6 months. You can also freeze them for up to 8 months.
