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Superfoods For Your Heart

Superfoods for your heart contain multiple nutrients all of which contribute to heart health. Heart healthy nutrients include fiber, potassium, folate, vitamin B6, magnesium, vitamin C and antioxidants such as carotenoids and anthocyanins. Studies show all these nutrients individually promote heart health. For example, high fiber foods help maintain healthy cholesterol levels. Folate decreases homocysteine, an amino acid which, at high levels, can lead to artery damage. Potassium helps maintain normal blood pressure levels, while the antioxidant carotenoid lycopene can help prevent the oxidation of LDL "bad" cholesterol.

A single food containing several of these nutrients all with their own individual heart healthy benefits really is a Superfood for your Heart. 

Meets Superfood Heart Criteria

To be labeled a Superfood for your Heart, one serving* of the food must contain the minimum amount of at least three of the following heart healthy nutrients. The minimum amount represents the lowest amount of each vitamin or mineral required to give 10% of the current adult labeling RDA according to labeling rounding rules.

OR

Contain two nutrients at this level and contain antioxidant phytochemicals.

• Fiber  Associated with a significant reduction in coronary heart disease (CHD) risk by lowering LDL “bad” cholesterol. Minimum amount = 3 g.

• Potassium  Higher dietary potassium intakes are associated with significantly lower blood pressures. Minimum amount = 350 mg.

• Folate  Works in conjunction with vitamin B6 to reduce homocysteine levels, an amino acid which, at  high levels, can lead to artery blockage.  Folate-rich diets have been associated with decreased risk of cardiovascular disease. Minimum amount = 36 mcg.

• Vitamin B6 Works in conjunction with folate to reduce homocysteine levels, an amino acid which, at high levels, can lead to artery blockage. Minimum amount = 0.18 mg.

• Magnesium Increased serum magnesium levels are associated with decreased risk of coronary heart disease. Minimum amount = 36 mg.

• Vitamin C  Prevents oxidation of LDL “bad” cholesterol. Minimum amount = 5.4 mg.

• Antioxidant Phytochemicals such as anthocyanins and carotenoids may help reduce the buildup of LDL “bad” cholesterol on artery walls which can lead to the kind of blockages which cause heart attacks and strokes.

EXAMPLES

Included: Raspberries One serving of fresh raspberries (1 cup - 123g) contains 8 g of fiber, 32.3 mg of vitamin C and also contains antioxidant anthocyanins, as evidenced by an ORAC value of 6,058 per serving.

Excluded: Peaches, A serving of peaches (About 1 medium - 147g), while containing 9.7mg of vitamin C only contains 2.2g of fiber, 0.04mg's of vitamin B6, 279mg of potassium, 6mcg of folate and 13mg of magnesium plus they do not contain significant amounts of the antioxidants listed above.

*Serving size needs to comply with published NLEA serving sizes or USDA reference amounts for particular food groups.