Let’s commence with information that will certainly appeal to garden owners and everyone who enjoys working on their plot. Quite recently, the media became filled with reports regarding the merit of having one’s own garden for people’s physical and mental wellness. The fact is, Chinese researchers pointed to a factor that helps guard against stroke. It turned out that possessing a dacha, as well as residing in a verdant district, lessens the danger of stroke and the progression of dementia. Greens, apart from purifying ambient air, encourage physical activity, lessen anxiety and depression levels, shape a favorable living environment, which diminishes the likelihood of cardiovascular affliction. These conclusions were reached based on examining the health status of respondents and data about their places of residence over a 12-year span. Forty-two thousand individuals participated in the study. The findings were presented by specialists from Peking University in the journal Science of the Total Environment.
Indeed, lately, physicians are raising alarms, stating that the number of people suffering from cardiovascular ailments is persistently climbing. Heart diseases remain the primary cause of demise on our planet. According to expert estimates, 17.9 million individuals pass away annually from this cause globally. Over 4 out of 5 fatalities from cardiovascular conditions result from stroke or myocardial infarction. The World Health Organization (WHO) published data this autumn indicating that every third person worldwide struggles with hypertension. Moreover, half of those with hypertension are unaware of their condition. And this ailment, often termed the “silent killer,” might multiply in the coming decades. “How does one safeguard oneself?” is a fair query that arises.
Currently, the quantity of studies is rising, whose authors have established, if not direct causes, then at least patterns linked to the risk of developing cardiovascular disorders. Some scientists draw parallels between general habits and lifestyle, others—with the customary dietary intake. As doctors assert, the most significant behavioral risk factor for cardiovascular diseases, alongside low levels of physical engagement and harmful habits, is an unhealthy diet. We shall discuss that today. Let’s delve in.
Admit it, altering life habits, structuring a healthy eating plan, and adhering to it for maintaining health—is quite an achievable task. And what do physicians mainly advise us first? Their directives are straightforward: besides basic food items, try to consume ample fresh fruits, vegetables, and greens daily. And they add that incorporating greens into the diet may not only help reduce the caloric content of our meals but also supply essential nutrients.
Greens are rich in antioxidants, such as vitamin C and beta-carotenes, which aid in protecting cells from damage by free radicals involved in the development of atherosclerosis. Furthermore, their high potassium content assists in regulating blood pressure and reducing the risk of hypertension. Some investigations suggest that regular intake of diverse greens might lower total cholesterol levels and facilitate the expulsion of “bad” cholesterol, while also promoting the reduction of inflammatory processes. One must not forget that fiber absorbs free radicals and clears them from the body. It is believed that the compounds found in greens may assist in managing blood sugar levels, which is crucial for preventing diabetes mellitus, a risk factor for cardiovascular diseases.
An important fact highlighted by Japanese researchers is that consuming vegetables, greens, fruits, and other foods containing fiber may be associated with a lower risk of death from all causes. The article was published in The American Journal of Clinical Nutrition journal in 2020. The experiment was quite extensive, so the findings are reasonably solid. Over 17 years, Japanese scientists surveyed their patients, tracking their illnesses, adverse habits, diet, and so forth. Throughout the observation term, out of more than 92 thousand people, 19.4 thousand passed away. According to this data, those individuals whose diets regularly included items containing plant fiber had a lower probability of dying compared to those with a smaller proportion of fiber in their intake. Among women, this relative risk was lower by 18%, among men – by 23%.
A topic of considerable discussion in recent years is the influence of microgreens on human health, especially on the state of the cardiovascular system.
Fortunately, the number of people eager to embrace a healthy lifestyle has increased substantially, and many are already familiar with microgreens. Let us clarify how they might be beneficial?
Microgreens are seedlings of plants with a high concentration of vitamins and minerals. They differ from their mature counterparts not only in more intense flavor, vibrant color, and aroma but also in the concentration of beneficial substances that are quite well absorbed by the body. Microgreens furnish our bodies with a tremendous quantity of minerals, antioxidants, and beneficial vitamins.
To avoid making unsubstantiated claims, let us present findings from studies that compared 25 types of microgreens with their adult equivalents. Microgreens demonstrated high nutritional value, surpassing mature plants many times over in the content of ascorbic acid, vitamins K and E, and carotenoids. These elements were highest in microgreens of amaranth, green daikon radish, cilantro, and red cabbage.
Which microgreens favorably affect cardiovascular system health? Any microgreen is a rich source of trace elements such as magnesium, potassium, and vitamin K, which are vital for sustaining cardiovascular system well-being. In turn, several studies have confirmed that spinach and broccoli microgreens contain high levels of antioxidants that help reduce oxidative stress in the body. Oxidative stress, which is the process of cell damage resulting from oxidation, is a risk factor for heart ailments.
Without diminishing the merits of other vegetables and greens, let us note that broccoli has recently garnered special preference among dietitians. It is recommended for inclusion in the diet for various diseases, including cardiovascular ones. The fact is, this product assists in lowering blood cholesterol levels, thereby looking after our hearts. Incidentally, according to researchers, 400 g of broccoli per week can reduce “bad” cholesterol levels by 6%. But even greater worth lies in its sprouts, daily consumption of which aids in managing sugar levels in diabetes and treating insulin resistance.
Regular consumption of radish and mustard microgreens also leads to a decrease in total cholesterol and “bad” cholesterol levels. A correlation has also been established by several researchers between cress and basil microgreens and arterial pressure. The results of their investigations showed that participants who integrated these microgreens into their diet had more stable arterial pressure.
Care for your heart and vessels always!
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