Photo and text Copyright Michelle Schoffro Cook
Most people know about the heart-healing benefits of eating more nuts, seeds, beans, and colorful vegetables, but there are three more heart-healing foods to consider:
Sauerkraut
Most people think of sauerkraut as a gut healer, which, of course, it is. But, this superfood is also great for the heart and blood vessels. In a study published in Food and Function, researchers found this probiotic-rich food reduced triglycerides and cholesterol, while boosting the powerful antioxidants superoxide dismutase (SOD) and glutathione. These antioxidants eliminate harmful free radicals—charged molecules that damage the cells and tissues in the body, including the heart and blood vessels. Be sure to select fermented varieties that are unpasteurized as the pasteurization process destroys the beneficial microorganism that give this food its super powers. And, many of cabbage’s nutrients become more absorbable during the fermentation process, giving this food even more benefits. Add sauerkraut to meat and poultry dishes, rice bowls, or salads.
The best way to ensure your sauerkraut is full of active microbes is to make your own. Learn how easy it is in my book The Cultured Cook.
Apple Cider Vinegar
Often considered a weight loss superfood, this condiment contains the valuable nutrient known as chlorogenic acid, which according to the journal Biochemical Pharmacology, helps prevent the oxidation of cholesterol, which is an important step to block to prevent the worsening of heart disease. Add a tablespoon of apple cider vinegar (again, make sure it is unpasteurized) to water and drink 20 to 30 minutes prior to eating. Top your favorite greens or chopped vegetables with apple cider vinegar and olive oil, or add a little honey, some mashed berries, and sparkling water to make a delicious and heart-healing drink called a shrub. The best way to get unpasteurized apple cider vinegar is to make your own. And, it’s more affordable than the store-bought stuff, easier than you’d imagine and can even be made with apple scraps you’d normally throw away. Learn how in my book The Cultured Cook.
Red Cabbage Microgreens
Microgreens are powerhouses of nutrition but when it comes to your heart, red cabbage microgreens stand above the rest. Research in the Journal of Agriculture and Food Chemistry found that microgreens grown from red cabbage lowered inflammatory compounds called cytokines that have been linked to heart disease. Available in many health food stores and grocery stores, red cabbage microgreens are also easy to grow yourself, even on a windowsill or a corner of your kitchen counter. All you need is a food-safe tray or dish, a bit of soil, a packet of red cabbage seeds, and a regular dose of water and you’ll have a fresh supply in a week or so.
Michelle Schoffro Cook is a homesteader, orchardist, and the author of 25 books including her most recent ones: Essential Oils for Women (available in print: https://amzn.to/4hXJR9O or Kindle: https://amzn.to/3WWqKVq) and Essential Oils for Body, Mind & Spirit (available in print: https://amzn.to/3CPlYSO or Kindle: https://amzn.to/3WZ6xOX). DrMichelleCook.com.
