How does eggplant promote cardiovascular health and free radical protection?

[World's Healthiest Foods]() Healthy Food Tip & Recipe May 6, 2017 The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Black Beans are Our Food of the Week [Black Beans: possible individual concerns](  Healthy Food Tip How does eggplant promote cardiovascular health and free radical protection? Cardiovascular Health and Free Radical Protection When laboratory animals with high cholesterol were given eggplant juice, their blood cholesterol, the cholesterol in their artery walls and the cholesterol in their aortas (the aorta is the artery that returns blood from the heart back into circulation into the body) was significantly reduced, while the walls of their blood vessels relaxed, improving blood flow. [Read More]( Healthy Breakfast Recipe from Day 1 of the WHFoods 7-Day Meal Plan Enjoy this recipe from Day 1 of our upcoming WHFoods 7-Day Meal Plan. We encourage you to sample the recipes that we have been (and will be) previewing over the next several weeks. They are packed with nutrition from the nutrient-rich foods found in each recipe. Each day we will share with you a special tip about the foods included in this week's recipe: Oats: A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD. Energizing Blueberry Smoothie Jump start your day with our energizing blueberry smoothie! Research has found blueberries to provide a powerhouse of antioxidants and they are potentially beneficial for the nervous system and brain health. Now there is exciting new evidence that blueberries may improve memory.. The wealth of health-protective nutrients in this smoothie include 69% Daily Value (DV) for dietary fiber to improve cardiovascular function including cholesterol metabolism, 61% DV for vitamin C to protect against free radical production, 50% DV for vitamin B1 for energy production, 50% DV for potassium to maintain health blood pressure, 37% DV for folate to help sustain brain and nervous system activity, 33% DV for vitamin E to help prevent heart disease, 28% DV for protein to help support proper body composition and much more! Prep and Cook Time: 5 minutes Ingredients: - 1 cup fresh or frozen blueberries - 1 medium banana - ½ cup fresh or frozen pineapple (or ½ cup apple, chopped) - 1-1/2 cups spinach or curly kale - 1/4 cup rolled oats - 1 TBS sunflower seeds - 1 cup coconut water - 3-4 ice cubes (optional) - Water or coconut water to thin - Optional: 1/2-1 tsp grated ginger Directions: - Combine all ingredients in blender and blend until smooth. If too thick, add water or coconut water to thin. Serves 1 [WHFoods Book 2nd Edition] The World's Healthiest Foods, 2nd Edition is complete and ready to order with 2 free gifts valued at $51.95. All international orders (including Canada) must be placed through Amazon.com. From a happy book owner: Thanks again for the "World’s Healthiest Foods" book. I refer to it all the time. Everyday I tell people about your book and newsletters. - Elaine [Read more about our book]( $39.95 [buy now]( visit our homepage at Newsletter circulation: over 120,000 Copyright © 2017 The George Mateljan Foundation, All Rights Reserved George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165 [Unsubscribe]( | [Change Subscriber Options](