The Benefits of Juicing for Heart Health
Juicing has become an increasingly popular way for people to get more fruits and vegetables into their diets. With busy schedules, it can be difficult to eat the recommended 5-9 servings of produce each day. Juicing provides a fast and convenient way to flood your body with vitamins, minerals, antioxidants, and other beneficial plant compounds.
There has been a lot of research showing the positive effects of juicing, especially related to heart health. The nutrients found in fresh juices can help lower cholesterol, reduce high blood pressure, and decrease inflammation. Let's explore some of the top reasons juicing can be beneficial for your cardiovascular system.
1. Loading Up on Heart-Healthy Nutrients
Fruits and vegetables are packed with nutrients and phytochemicals that are great for your heart. When you juice fresh produce, you are able to take in a concentrated dose of these beneficial compounds.
Some top nutrients for heart health include:
- Vitamin C - lowers blood pressure and strengthens arteries
- Potassium - reduces effects of sodium on blood pressure
- Magnesium - relaxes blood vessels and improves blood flow
- Folate - lowers homocysteine levels linked to heart disease
- Antioxidants - protect against oxidative damage from free radicals
Juices made from leafy greens, citrus fruits, berries, tomatoes, and carrots provide high levels of these nutrients that support your cardiovascular system.
2. Increasing Your Vegetable Intake
Most people simply do not eat enough vegetables. Only about 10% of Americans eat the minimum recommended 2 servings per day. Juicing makes it easy to exceed this amount in one sitting.
A single serving of vegetables is typically 1/2 cup. But you can juice several cups worth of produce in one juice. This floods your body with a mega-dose of vitamins, minerals, and antioxidants.
Leafy greens like kale, spinach, and swiss chard are nutritional powerhouses. Beets, carrots, and broccoli also provide great benefits. Juicing is an efficient way to get your daily dose of veggies.
3. Lowering Cholesterol
Elevated LDL cholesterol levels contribute to plaque buildup in the arteries. This raises your risk of heart disease, heart attacks, and strokes. Juicing can help lower cholesterol naturally.
Fiber is important for binding to cholesterol and removing it from the body. Juices contain soluble fiber from fruits and vegetables. Carrots, pears, prunes, and apples are especially high.
Additionally, several studies have found that pectin fiber from citrus peels lowers LDL cholesterol. Adding lemon or orange peels to your juice can provide this benefit.
4. Reducing Blood Pressure
About 1 in 3 American adults have high blood pressure. This puts extra strain on the cardiovascular system. Uncontrolled high blood pressure is one of the biggest risks for heart attacks and strokes.
Juices high in potassium and magnesium relax blood vessel walls and improve blood flow. The antioxidant vitamin C also strengthens arteries. Some specific juices to help lower blood pressure include beet, carrot, pomegranate, and spinach.
5. Fighting Inflammation
Chronic inflammation damages arteries and contributes to plaque buildup. This inflammation is caused by oxidative stress from unstable molecules called free radicals.
The antioxidants in fresh juices neutralize these dangerous free radicals. Carotenoids, flavonoids, polyphenols, and vitamins C and E are particularly beneficial. You can load up on these antioxidants by juicing berries, cherries, leafy greens, broccoli sprouts, and citrus fruits.
Best Fruits and Vegetables for Heart Healthy Juices
Now that we've covered the major benefits, let's look at some of the top produce items to use for juicing. Focus on fruits and veggies that are rich in fiber, potassium, magnesium, and antioxidants.
Leafy Greens
Greens like kale, spinach, Swiss chard, arugula, and romaine lettuce should form the base of most juices. They provide vitamin C, A, K, folate, magnesium, potassium, calcium, and powerful antioxidants. Rotate different leafy greens to get a variety of nutrients.
Beets
Beets improve blood flow and lower blood pressure thanks to their high nitrate content. They also contain magnesium, potassium, folate, and antioxidant polyphenols called betalains. Beet juice has a strong earthy flavor, so it's best combined with apples, carrots or ginger.
Carrots
Carrots are probably the most popular vegetable for juicing. They are rich in the antioxidant beta-carotene which gives them their orange color. Carrots help reduce oxidative stress and inflammation in the cardiovascular system.
Citrus Fruits
Oranges, grapefruits, lemons and limes provide vitamin C to strengthen arteries. They also contain potassium, folate, and pectin fiber to lower blood pressure and cholesterol. Try juicing the peel as well for extra heart benefits.
Pomegranate
Pomegranates contain antioxidants called polyphenols that are amazingly good for your heart. Studies show that just a few ounces of pomegranate juice each day can lower blood pressure, bad cholesterol, and inflammation.
Broccoli Sprouts
Broccoli sprouts are one of the most antioxidant-rich foods you can eat. They contain a compound called sulforaphane that clears arteries and improves blood pressure. A handful of sprouts add a nutritional boost.
Apples
Apples are a great source of pectin fiber to lower cholesterol. They also provide vitamin C, potassium, and quercetin antioxidants. Granny Smith apples have the highest antioxidant content.
Best Juicing Recipes for Heart Health
Now let's look at some ideal juice combinations to boost heart health. These recipes focus on produce items that have specific benefits for your cardiovascular system.
1. Blood Pressure Buster Juice
Ingredients:
- 5 carrots
- 2 apples
- 1 beet with greens
- 1 cucumber
- 1 inch ginger
- Handful of spinach
This juice combines produce high in fiber, potassium, magnesium, and antioxidants to lower blood pressure. The phytonutrient nitrates in beets improve blood flow as well.
2. Cholesterol Crusher Juice
Ingredients:
- 1 grapefruit, peeled
- 2 carrots
- 1 apple
- 1 pear
- 1/2 lemon with peel
- Small slice of ginger
The pectin fiber in the citrus fruits, apple, and pear work to sweep cholesterol from the body. Carrots and ginger add antioxidants for cardio protection.
3. Artery Aid Juice
Ingredients:
- 5 kale leaves
- 1 cucumber
- 1 cup pineapple chunks
- 1 lime with peel
- Small piece of ginger
- Handful parsley or cilantro
This green veggie juice reduces inflammation in the arteries thanks to antioxidants from kale, cucumber, pineapple, lime, ginger and parsley. The combination of flavors tastes delicious.
4. Heart Protector Juice
Ingredients:
- 1 cup bro
FAQs
Is juicing good for lowering cholesterol?
Yes, juicing can help lower LDL (bad) cholesterol levels. The pectin fiber found in fruits and veggies binds to cholesterol and removes it from the body. Citrus fruits, apples, pears, and carrots are especially high in pectin.
What juice is good for high blood pressure?
Beet, carrot, pomegranate, and spinach juices are great for lowering blood pressure. They are high in potassium, magnesium, and antioxidants that improve blood vessel function. Greens, oranges, bananas, and kiwis are also recommended.
How much juicing should I do per day?
It's recommended to drink 8-16 ounces of fresh juice per day. This counts as 1-2 servings of fruits/veggies. Be sure to vary the produce you juice for a range of nutrients. Don't rely solely on juicing for all your produce intake.
Is juicing better than eating whole fruits and veggies?
Juicing removes the beneficial fiber content, so eating whole is better. Use juicing as a supplement to get extra servings of produce into your diet. Stick to no more than one juice per day and eat plenty of whole fruits/veggies.
What are the side effects of juicing?
When you juice produce, the natural sugars are released which can cause spikes in blood sugar. Too much high-sugar juice may lead to fatigue, nausea, diarrhea, and nutrient deficiencies. Limit juice quantities, use mostly veggies, and drink only with meals.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment