Heart Health and Plants

Many everyday plants can keep your heart stay longer in top shape. One main function is by lowering low density lipoprotein, which is the bad cholesterol that clogs your pipes, while lifting high density lipoprotein, the good cholesterol that clears it out.

However, plants and their compounds do a vast array of related good to impact a healthy heart.

The humble hibiscus flower is a heavyweight for cardiovascular health. The deep red petals are packed with anthocyanins, which are the same antioxidants found in dark berries. Drinking hibiscus tea helps stop cholesterol from oxidizing in your blood, which is a major step in preventing plaque buildup.

To make a strong heart-healthy brew, steep two tablespoons of dried hibiscus calyces in two cups of boiling water for ten minutes. Strain it and squeeze in fresh lime juice. The vitamin C in the lime helps your body absorb the plant nutrients better. You can drink this hot or cool it down in the fridge for a refreshing iced tea.

Next up is the avocado, which is actually a single-seeded berry. It is loaded with monounsaturated fats. These specific fats act like a cleanup crew, actively lowering bad cholesterol while protecting your good cholesterol levels. Instead of just mashing it onto toast, you can blend half an avocado into a green smoothie to create a thick, creamy texture without using dairy.

For the ultimate green boost, mix that avocado with dark leafy greens like longevity spinach, kale or spinach. Dark greens contain lutein and other carotenoids that bind to bile acids in your digestive system. This forces your liver to use up circulating cholesterol to make more bile, which naturally brings your overall blood cholesterol levels down.

Another excellent addition to your diet is green tea, specifically matcha. Matcha is made from ground whole tea leaves, so you consume the entire plant rather than just the brewed water. It is rich in a specific antioxidant called epigallocatechin gallate. This compound blocks the absorption of cholesterol in your intestines and helps flush it out of your body.

You can make a cholesterol-busting matcha latte by whisking one teaspoon of pure ceremonial matcha powder with a small amount of warm water until it is frothy. Top it up with warm, unsweetened almond milk or soy milk, both of which contain plant sterols that further block bad cholesterol absorption.

You can combine these greens and fruits into a daily power bowl. Toss two cups of raw spinach with a handful of fresh berries, half a sliced avocado, and a sprinkle of raw sunflower seeds. Drizzle the salad with cold-pressed olive oil and lemon juice. This combination gives your body a massive dose of soluble fibre, healthy fats, and antioxidants that keep your blood flowing smoothly and your cholesterol balanced.

To summarise and simplify the many more options to promote heart health, here is a list of over 100 plants through their greens and fruits.

Remember to use everything in moderation and best to allow a doctor to monitor your progress.

Hibiscus lowers bad cholesterol and protects your blood vessels from plaque.

Avocado is full of good fats that clear out bad cholesterol from your veins. Green tea stops your gut from absorbing bad cholesterol from your food.

Spinach has special fibres that force your liver to use up extra cholesterol.

Kale binds to bile acids in your belly to lower your total blood cholesterol. Garlic thins the blood naturally and stops plaque from sticking to artery walls.

Ginger reduces inflammation in your blood vessels and improves overall circulation.

Turmeric contains curcumin which stops cholesterol from turning into hard artery plaque.

Hawthorn berry strengthens the heart muscle and helps it pump blood easily.

Rosemary has antioxidants that keep your blood flowing smoothly and cleanly.

Longevity spinach helps your liver process fats and keeps your blood sugar low to protect your veins.

Okinawa spinach is rich in iron and potassium which helps keep your blood pressure steady and your arteries clean.

Java plum fruit and seed contains strong compounds that lower blood lipids and stop your liver from releasing excess sugar.

Gumbi gumbi is a tough native shrub that reduces full body inflammation and keeps your blood circulation flowing well.

Guava leaf tea stops your body from absorbing excess carbs and prevents bad cholesterol from turning into hard plaque.

Blueberries are packed with pigments that keep your blood vessels flexible.

Blackberries help raise your good cholesterol levels to clean your system.

Moringa is a massive lifter for your ticker because it is packed with antioxidants that stop bad cholesterol from oxidizing and blocking up your pipes.

Raspberries provide tons of soluble fiber to flush out excess fats. Strawberries protect your heart cells from daily stress and inflammation.

Cranberries prevent bad cholesterol from oxidizing and damaging your arteries.

Pomegranate thins out plaque that has already built up in your blood pipes.

Apples have pectin which grabs cholesterol in your gut and removes it.

Pears are loaded with fiber that keeps your heart health on track.

Oats contain beta-glucan which forms a gel to trap bad cholesterol.

Barley works just like oats to soak up extra fats before they hit your blood.

Flaxseed is rich in plant omega threes that keep your heart rhythm steady.

Chia seeds swell up with fiber to drag bad cholesterol out of your body.

Walnuts keep the lining of your blood vessels healthy and stretchy.

Almonds raise your good cholesterol while keeping your bad cholesterol down.

Fenugreek seeds help lower the fat levels in your blood stream.

Artichoke helps your liver process and eliminate trapped fats and cholesterol.

Okra has a thick juice that binds to cholesterol during digestion. Broccoli is full of sulfur compounds that protect your blood vessels from damage.

Brussels sprouts deliver massive amounts of fiber to clear out your arteries.

Cabbage reduces inflammation and keeps your cardiovascular system clean.

Tomatoes have lycopene which stops bad cholesterol from hardening in veins.

Watermelon contains citrulline which helps relax and widen your blood vessels.

Cocoa powder relaxes your blood pipes and makes them wider so your blood can flow easily without making your pressure spike.

Beetroot is full of nitrates that lower your blood pressure instantly.

Carrots have soluble fibres that keep your cholesterol numbers low.

Celery relaxes the muscles around your arteries so blood flows better.

Onions contain quercetin which helps prevent blood clots from forming.

Leeks support your good gut bugs which help control your cholesterol.

Asparagus acts as a natural flush to keep your blood pressure down. Alfalfa helps dissolve the bad fats inside your blood stream.

Ginkgo biloba leaf tea increases the blood flow to your heart and brain. Gotu kola strengthens the walls of your veins and capillaries.

Bilberry improves circulation and keeps your blood vessel walls tough. Grapes contain resveratrol which stops your platelets from sticking together.

Grapefruit helps lower blood fats but check with your doctor if you take pills.

Lemons provide vitamin C that repairs any damage inside your arteries.

Limes work just like lemons to keep your blood vessels clean.

Oranges have plant sterols that block cholesterol from entering your body. Amla is an Indian gooseberry that drops your bad cholesterol numbers quickly.

Holy basil reduces stress hormones that can make your blood pressure spike.

Cinnamon helps control blood sugar which keeps your blood vessels healthy.

Papaya contains lycopene and vitamin C to stop cholesterol from clogging arteries.

Guava is packed with soluble fibre that drops blood pressure and bad cholesterol.

Kiwifruit and kiwiberry thins the blood naturally and lowers the amount of fat floating in it.

Pineapple has bromelain which helps break down protein clumps and blood clots.

Mango offers potassium and fibre to keep your blood pressure numbers steady.

Bananas are rich in potassium which helps your heart pump smoothly every beat.

Figs provide massive amounts of fiber to flush out excess digestive fats. Prunes are excellent for dropping blood pressure and clearing out bad cholesterol.

Dates have antioxidants that stop plaque from hardening inside your veins.

Apricots contain carotenoids that keep your blood vessel walls clean and flexible.

Peaches offer soluble fiber that binds to bile and lowers total cholesterol. Plums protect your cardiovascular system from daily inflammation and stress.

Cherries help lower uric acid and reduce inflammation in your blood pipes.

Black currants have intense purple pigments that boost your good cholesterol.

Red currants work to keep your blood vessels strong and flowing well.

Elderberry strengthens your immune system and keeps your heart valves healthy.

Mulberries contain compounds that stop your liver from making excess fat.

Mulberry leaf tea contains a clever compound called DNJ that blocks sugar absorption in your gut and helps lower the fat floating in your blood stream.

Goji berries are loaded with antioxidants that protect your heart tissues.

Açai berries improve your overall cholesterol profile and boost blood flow.

Dragon fruit contains tiny seeds full of good fats for your heart.

Passionfruit is loaded with potassium and fiber to relax your arteries.

Pomegranate leaves can be brewed into tea to help lower blood fats.

Olive leaves contain oleuropein which lowers blood pressure and relaxes veins.

Dandelion greens help your liver flush out toxins and excess cholesterol.

Mustard greens are excellent at binding bile acids to drop cholesterol.

Turnip greens offer high amounts of vitamin K to keep calcium out of arteries.

Collard greens trap fats in your digestive tract before they hit your blood.

Watercress is a power green that protects the lining of your blood vessels.

Rocket has nitrates that widen your blood vessels and lower blood pressure.

Bok choy keeps your arteries flexible and reduces cardiovascular inflammation.

Swiss chard is full of magnesium which regulates your natural heart rhythm.

Purslane contains the highest amount of omega three fats of any green. Sweet potatoes have sterols that block bad cholesterol from being absorbed.

Pumpkin provides seeds and flesh that lower high blood pressure numbers.

Squash is full of soluble fibre to help keep your arteries completely clear.

Zucchini delivers potassium and magnesium to support steady blood flow.

Capsicum are bursting with vitamin C to repair damaged artery walls.

Chili peppers have capsaicin that increases circulation and fires up metabolism.

Black pepper helps your body absorb all other heart-healthy plant nutrients.

Cardamom helps lower blood pressure and prevents dangerous blood clots.

Cloves are full of antioxidants that stop fat from oxidizing in blood.

Cumin improves your good cholesterol levels while lowering the bad.

Coriander seeds help your body break down and flush out stubborn cholesterol.

Fennel seeds relax the smooth muscles in your respiratory and vascular systems.

Dill helps reduce the total amount of lipids moving through your blood.

Parsley acts as a natural flush to keep blood pressure down.

Mint improves the flow of digestive juices to process fats better.

Thyme keeps the fat in your blood from turning into hard plaque.

Sage protects your brain and heart by stopping blood vessel inflammation.

Oregano has strong compounds that clear out cellular waste from your veins.

There's 1000s more.... Keep it fresh and diverse for best results and never over consume any one thing.