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Best Foods to Juice to Support Cardiovascular Health

by Gary Dowse, Juice Chef

Nourishing Your Body: The Power of Cardiovascular/ Circulatory System Foods

Your circulatory system is the lifeline of your body, transporting essential nutrients and oxygen to every cell while removing waste products. What you eat has a profound impact on the health of this vital system.

Foods rich in nutrients like vitamins, minerals, and antioxidants can support the strength and flexibility of your blood vessels, promote healthy circulation, and reduce the risk of cardiovascular issues. Just like with your digestive system, nature offers an abundance of foods that can work wonders for your circulatory health.

In this blog post, we’ll delve into the world of circulatory system foods – exploring fruits, vegetables, herbs, and spices that can help you maintain a robust and resilient circulatory system.

Whether you’re sipping on a refreshing cold-pressed juice, blending up a nutritious meal, or savouring these ingredients in their natural form, these foods are packed with nutrients that can benefit your heart and blood vessels.

Join us on a journey through Nature’s Farmacy and discover how these wholesome foods can nourish and support your circulatory system, helping you to thrive with every beat of your heart.

Happy Juicing!

Apricot

The apricot is an amazing healing food for rejuvenation.

Nutrition: Apricots are a B12-enhancing food. They are high in amino acids such as cysteine and glutamine, as well as minerals such as iron, selenium and magnesium in their most bioactive forms.

Cardiovascular / Circulatory System: Apricot is a warming food and an energy stabilizer that boosts the growth of red blood cells, strengthens your heart and nourishes your brain.

Respiratory System: Apricots moisten and strengthen lungs, they can calm and ease asthma, clear heat, and are good for dry mouths, dry throats, and dry coughs. If you are unable to catch your breath in summer, try eating apricots.

Digestive System: Apricots are also a B12-enhancing food, meaning they eliminate unhelpful elements in the digestive tract that get in the way of the body’s healthy B12 production.

Recipes: click here

Basil

Basil is an herbal antibiotic, antiseptic, carminative, and appetizer that has an special affinity for the stomach. It is also highly antibacterial and antiviral making it effective against bacterial infections, intestinal parasites, colds, flu, mono, shingles, and herpes.

Nutrition: Basil is rich in eugenol, a natural anti-inflammatory that can reduce swelling in joints and tissues, offering relief from arthritis and fibromyalgia. Basil is also a good source of vitamins A, K, and C, as well as magnesium, iron, potassium, and calcium.

Cardiovascular / Circulatory System: Basil is a rich source of magnesium which relaxes muscles and blood vessels and supports cardiovascular health by lowering the risk of irregular heart rhythms and spasms.

Digestive System: Basil significantly benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. It also contains powerful anti-inflammatory properties and can provide relief for inflamed bowel conditions such as colitis, IBS, Crohn's and celiac disease.

Recipes: click here

Beetroot

Beetroots are regarded as the "jewel" of the vegetable kingdom. They are the sweetest of all vegetables, they're loaded with nutrients and plant-based minerals that can ward off disease and help you experience amazing health.

Nutrition: They are rich in iron and nitric oxide which allows nutrients to flow through the capillaries which are so small that red blood cells can only travel single-file through them.

Cardiovascular / Circulatory System: The folate in beetroot helps lower high levels of homocysteine in your blood. Homocysteine is an amino acid produced when animal proteins are broken down. They can damage and narrow your arteries, which may lead to heart attacks and strokes. The nutritional qualities of beetroot profoundly affect the pulse and the rhythmical pattern of the heart. I like to say that beets help your 'heart beat'.

Immune System: Beetroot leaves can also be eaten or juiced if you have them available. They have known benefits for improving eye health, vitamin K, and vitamin C, for boosting the immune system. The leaves are higher in iron than spinach leaves.

Muscular System: Beetroot is beneficial for the muscular system due to its high content of nitrates, which are converted into nitric oxide in the body. Nitric oxide helps improve blood flow to the muscles, which can enhance exercise performance and reduce fatigue. Additionally, beetroot is rich in potassium, magnesium, and iron, which are important for muscle function, energy production, and oxygen transport. Including beetroot in your diet can support muscle health and improve overall athletic performance.

Recipes: click here

Berries

Berries are a nutritious and delicious addition to any diet. Including a variety of berries in your meals and snacks can provide a range of health benefits and support overall well-being

Nutrition: Rich in antioxidants such as anthocyanins, quercetin, and vitamin C. Berries are a good source of several vitamins and minerals, including vitamin C, vitamin K, manganese, and potassium.

Cardiovascular / Circulatory System: The antioxidants and fibre in berries can help reduce the risk of heart disease by lowering LDL (bad) cholesterol levels, reducing inflammation, and improving overall heart health. The potassium content in berries can help regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls, which can help lower blood pressure levels. Berries may improve endothelial function, which is the ability of blood vessels to dilate and constrict properly. This can help improve blood flow and reduce the risk of heart disease.

Immune System: Berries are rich in antioxidants, such as anthocyanins, quercetin, and vitamin C, which help protect cells from damage caused by free radicals. Antioxidants are linked to a reduced risk of chronic diseases like heart disease, cancer, and neurodegenerative disorders.

Respiratory System: Their high vitamin C content makes them a great choice for supporting respiratory health, as vitamin C is known to help protect the lungs from infections and reduce the severity of respiratory symptoms. 

Recipes: click here

Capsicum

Capsicums, commonly known as bell peppers, often overlooked in juicing, offer impressive nutrition, lots of fresh juice, and a sweet, juicy flavour. Though technically a fruit, they're used as a vegetable. Red, orange, yellow, and green capsicums can be juiced in different combinations for various flavours. While green peppers are "unripe," all colors are edible, with red, orange, and yellow varieties containing higher levels of vitamins, minerals, and antioxidants.

Nutrition: Capsicums contain an impressive amount of vitamin C with up to as much as six times as oranges. Because muscle tissue drinks up vitamin C, helping it process carnitine, a fatty acid that’s essential to muscle growth and recovery, capsicum actually helps build muscle.

Cardiovascular / Circulatory System: They are a good source of vitamins A and K, which are important for heart health. Vitamin A supports overall cardiovascular health, while vitamin K helps prevent the hardening of arteries.

Immune System: They are also packed with vitamin A and beta carotene which can help boost the immune system, improve vision, and help protect the eyes against cataracts.

Muscular System: Capsicum is beneficial for the muscular system due to its rich nutrient content. It is a good source of vitamin C, which is essential for collagen synthesis, a protein that provides structure to muscles, tendons, and ligaments. Additionally, capsicum contains antioxidants like vitamin E and beta-carotene, which help reduce inflammation and oxidative stress in muscles, promoting faster recovery after exercise. The potassium and magnesium in capsicum also support muscle function and help prevent cramping. Incorporating capsicum into your diet can help maintain healthy muscles and support overall muscular health.

Recipes: click here

 

Cherries

The high levels of anthocyanins and antioxidants found in cherries make them an excellent food to help the body fight against neurological diseases, diabetes, and breast, lung, colon, and stomach cancers.

Nutrition: Cherries also contain a mighty cancer chemical called perillyl alcohol that has been shown to inhibit tumors. They are rich in antioxidants, including anthocyanins and quercetin, which help reduce inflammation and oxidative stress in the body.

All Systems: Cherries can relieve pain. Cherries have long been used as a folk remedy for gout, as effective as other pain-killing remedies, including aspirin, ibuprofen and other nonsteroidal, anti-inflammatory drugs.

Cardiovascular / Circulatory System: They are also a fantastic food for cardiovascular health and can help reduce the risk of heart disease, stroke, and heart attacks.

Nervous System: Cherries are an excellent source of melatonin which is known to calm the nervous system, decrease irritability, and promote a solid night's sleep.

Skeletal System: Cherries benefit the skeletal system through their rich nutrient content. They are rich in anthocyanins and other antioxidants that have potent anti-inflammatory effects, crucial for maintaining bone health as chronic inflammation can lead to bone loss and conditions like osteoporosis. Cherries are also a good source of vitamin C, essential for collagen production, which provides structural support and aids in the maintenance of bone integrity and strength. They contain boron, a trace mineral that plays a significant role in bone health by aiding in the metabolism of minerals like calcium, magnesium, and phosphorus, critical for bone formation and maintenance. Although cherries are not extremely high in calcium, they still contribute a small amount to overall calcium intake, necessary for maintaining bone density and strength.

Additionally, the antioxidants in cherries help reduce oxidative stress, which can damage bone cells and impair bone health, thus protecting bones from damage and supporting overall skeletal health.

Recipes: click here

Grapefruit, Red

Grapefruits are exceptional fruits that have very strong anti-viral and anti-bacterial properties.

Nutrition: They are a great source of vitamin C and bioflavonoids which help to boost the immune system and prevent aging, illness, and disease.

Cardiovascular / Circulatory System: Ruby Red Grapefruits target the heart and blood. They help clear plaque from arteries and help lower blood pressure and cholesterol. Galacturonic acid (found only in grapefruit) has the ability to break up and dislodge fatty plaque buildup in the arteries and remove it completely from the body. Grapefruit pectin also reduces the accumulation of atherosclerotic plaque in people afflicted with atherosclerosis and strengthens blood vessels and capillaries.

Digestive System: Grapefruit juice also eases constipation and improves digestion by increasing the flow of gastric juices and the pectin fibre (still within the juice) reduces your appetite, assisting with weight loss. 

Respiratory System: Grapefruit juice helps reduce fever and soothes coughs and sore throats. When consumed at night, grapefruit juice promotes sleep and alleviates insomnia.

Recipes: click here

Kale

Kale is among the most nutrient-dense foods on the planet. The most beneficial component is its ability to relieve inflammation, thanks to its antioxidants and organic sulphur.

Nutrition: Kale contains isothiocyanates which have been shown to help protect the stomach from H. Pylori bacteria. A nutritionally packed leafy vegetable that contains incredible healing and rejuvenating properties. Kale is rich in omega-3 fatty acids, chlorophyll, amino acids, vitamins A, C, E, K, B-complex and minerals such as iron, magnesium, copper, and potassium.

Cardiovascular / Circulatory System: Kale is high in antioxidants like vitamin C, beta-carotene, and flavonoids. These antioxidants help reduce oxidative stress and inflammation, which are risk factors for cardiovascular disease. It is also rich in Potassium which is an essential mineral that helps regulate blood pressure and help lower blood pressure and reduce the risk of stroke.

Muscular System: Kale is beneficial for the muscular system due to its high content of vitamins, minerals, and antioxidants. It is particularly rich in vitamin K, which plays a crucial role in maintaining healthy bones and muscles. Vitamin K helps regulate calcium, which is essential for muscle contraction. Additionally, kale is a good source of iron, which is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen to muscles. Including kale in your diet can help support muscle function, repair, and overall muscular health.

Nervous System: Kale also provides a good amount of plant-based omega-3 fatty acids in the form of alpha linolenic-acid (ALA), vital for good brain health.

Recipes: click here

Kiwi

Kiwi fruit is a nutrient-rich fruit known for its vibrant green color, sweet flavor, and health benefits due to high amounts of lutein and zeaxanthin.

Nutrition: A single serving of kiwi fruit, which consists of two medium-sized ones, is the richest source of lutein in the plant food world, right behind yellow corn.

Cardiovascular / Circulatory System: Enjoying just a couple of kiwi fruit each day can significantly lower your risk for blood clots and reduce the number of fats (triglycerides) in your blood. These benefits make kiwi a delicious, blood-thinning natural alternative to aspirin for protecting cardiovascular health. Kiwi is packed with lutein, a phytochemical that is very effective in reducing the risk of cancer and heart disease.

Nervous System: Kiwi seeds are an excellent source of omega-3 fatty acids which are essential for cognitive function and can help prevent the development of ADHD and autism. They are also very beneficial for our eyes due to their high content of lutein and zeaxanthin, which are antioxidants that can help protect against age-related macular degeneration and cataracts. These compounds are found in high concentrations in the retina and play a crucial role in maintaining eye health.

Respiratory System: Some studies suggest that kiwi consumption may help manage asthma symptoms. The high vitamin C content and other antioxidants in kiwi may help reduce wheezing and other asthma-related symptoms. Kiwi contains antioxidants like vitamin C and other compounds that help reduce inflammation and oxidative stress in the respiratory tract. This can help protect against respiratory conditions and improve overall lung function.

Recipes: click here

Mango

Mango is one of the most popular and nutritionally rich fruits in the world and are often referred to as “The King of the Fruits”.

Nutrition: Mangoes are rich in vitamins and minerals, particularly vitamin C, which supports the immune system and aids in wound healing. They also contain vitamin A, which is important for vision and immune function, as well as fiber, which aids in digestion. Additionally, mangoes are a good source of antioxidants, such as beta-carotene, which may help protect against certain diseases.

Cardiovascular / Circulatory System: Mangoes are rich in vitamins and minerals, including vitamin C, vitamin A, and potassium. These nutrients support heart health by reducing inflammation, lowering blood pressure, and supporting overall cardiovascular function.

Muscular System: Mango is also an amazing exercise food because it provides your muscles with traces of sodium, preciously needed glucose, and magnesium, which translates to longer, harder workouts while feeling less of “the burn.” It also plays a role in muscle, tendon, and bone growth.

Nervous System: Mango is a miracle sleep aid. When you eat mango before bed, phytochemicals from the fruit, along with amino acids such as glycine, glutamine, and cysteine combined with fructose and glucose, travel to the brain and quickly restore depleted neurotransmitters. Mangos are also excellent for promoting good eyesight and helping to prevent night blindness and dry eyes.

Recipes: click here

Spinach

Spinach contains twice as much plant-based iron as most other greens. It can help restore energy, increase vitality and improve the quality of blood flow.

Nutrition: Spinach is an excellent source of vitamins A, C, and K, as well as folate, iron, and manganese. These nutrients play important roles in various bodily functions, including immune function, blood clotting, and energy production. Spinach is packed with antioxidants, such as beta-carotene, lutein, and zeaxanthin, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.

Cardiovascular / Circulatory System: Spinach is high in dietary nitrate, which has been shown to help lower blood pressure and improve overall heart health. It is rich in vitamins A and K, as well as folate, which are important for heart health. Vitamin K helps prevent calcium from building up in the arteries, reducing the risk of heart disease. Spinach can help build blood cells and even stop bleeding. It has a cooling nature that can cleanse the blood of toxins that cause skin diseases such as eczema and psoriasis.

Muscular System: Spinach is excellent for the muscular system due to its rich nutrient content. It is packed with iron, which is essential for the production of hemoglobin, a protein in red blood cells that transports oxygen to muscles. This oxygen is crucial for muscle function and energy production during exercise. Spinach is also a good source of magnesium, which helps muscles relax after contraction and prevents cramping. Additionally, spinach contains protein and amino acids, the building blocks of muscle tissue, aiding in muscle repair and growth. Including spinach in your diet can support overall muscular health and performance, making it a valuable addition to any diet, especially for athletes and active individuals.

Nervous System: Spinach creates an alkaline environment in the body and provides highly absorbable micronutrients to the nervous system.

Sensory System: Spinach also has plenty of vitamin A, which is beneficial for night blindness. It has four times more beta-carotene and three times more lutein than broccoli.

Recipes: click here

 

Strawberry

Strawberries are a true superfood. They are packed with vitamins, minerals, and antioxidants. They rebuild, repair, and rejuvenate the body.

Nutrition: Loaded with Vitamin C they help to boost the immune system by warding off colds, flu, and respiratory infections. They are also loaded with antioxidants, such as anthocyanins, ellagic acid, and quercetin, which help protect the body against oxidative stress and inflammation. When strawberries are allowed to ripen on the plant, they are higher in vitamin C. They are also high in potassium, sodium, and iron.

Cardiovascular / Circulatory System: Strawberries can also help maintain a healthy heart rhythm and heart muscle strength. They contain ellagic acid and flavonoids which are good for cardiovascular health and can help prevent heart disease, stroke, and help to lower cholesterol.

Muscular System: Strawberries are beneficial for the muscular system due to their rich nutrient profile. They are a good source of vitamin C, which plays a crucial role in collagen synthesis. Collagen is a protein that provides structure to muscles, tendons, and ligaments, supporting their strength and integrity. Additionally, strawberries contain antioxidants like anthocyanins, which help reduce inflammation and oxidative stress in muscles, promoting faster recovery after exercise. The combination of vitamin C and antioxidants in strawberries can help maintain healthy muscles and support overall muscular function, making them a delicious and nutritious choice for muscle health.

Nervous System: Strawberries contain vitamin C, which is important for brain health and the production of neurotransmitters. Vitamin C also acts as an antioxidant, protecting the brain from damage caused by free radicals.

Sensory System: Strawberries are also well known for being beneficial for age-related macular degeneration and vision-related issues.

Recipes: click here

Tomato

Tomatoes are a versatile fruit that is botanically classified as a berry. They come in a variety of colours, shapes, and sizes, with flavours ranging from sweet to tart. They are rich in vitamins, minerals, and antioxidants, making them a healthy addition to any diet.

Nutrition: Tomatoes are a good source of vitamins A, C, and K. They also contain potassium, manganese and are rich in antioxidants.

All Systems: Tomatoes are a nutritional powerhouse, benefiting all body systems. They're rich in vitamins A, C, and K, essential for vision, immune function, and blood clotting. Additionally, they contain minerals like potassium and manganese, crucial for heart health, muscle function, and bone health. Tomatoes are also packed with antioxidants, including lycopene, beta-carotene, and vitamin C, which reduce inflammation and oxidative stress, lowering the risk of chronic diseases like heart disease and cancer.

Cardiovascular / Circulatory System: Tomatoes are a rich source of antioxidants, such as lycopene, vitamin C, and beta-carotene. These antioxidants help reduce inflammation and oxidative stress in the body, which are risk factors for heart disease. Lycopene, a carotenoid pigment that gives tomatoes their red color, has been linked to a reduced risk of heart disease. It may help lower levels of LDL (bad) cholesterol and reduce the risk of blood clots. Tomatoes are also a good source of potassium, a mineral that helps regulate blood pressure. Consuming potassium-rich foods like tomatoes can help lower blood pressure and reduce the risk of heart disease.

Digestive System: Tomatoes are not only delicious but also incredibly nutritious, thanks to lycopene, their standout nutrient. Lycopene is particularly beneficial for liver health, as it helps shield the liver from cell damage and supports the safe and efficient detoxification of red blood cells. This makes tomatoes a great addition to your diet for promoting digestive health and overall well-being.

Immune System: Tomatoes are also great for the Immune System. Nutrients in the tomatoes first encourage the body to produce more T cells, white blood cells that combat foreign substances like bacteria and viruses. The nutrients in the tomatoes also protect these white blood cells from free radical damage.

Muscular System: Tomatoes are beneficial for the muscular system due to their rich nutrient content. They are a good source of potassium, which is essential for muscle contraction and maintaining electrolyte balance. Additionally, tomatoes contain antioxidants like vitamin C and lycopene, which help reduce inflammation and oxidative stress in muscles. The vitamin K in tomatoes is also important for bone health, supporting the structure of muscles and preventing muscle weakness. Including tomatoes in your diet can help support muscle function, repair, and overall muscular health, making them a valuable addition to any diet.

Recipes: click here

 

Juice Recipes for a Healthy Cardiovascular System

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Gary Dowse

Gary Dowse

Master Juice Chef, Kuvings Australia

 

Gary is a powerhouse in the world of juicing and plant-based nutrition, driven by an unwavering passion for health and wellness. With certifications in natural juice therapy and whole food plant-based nutrition, Gary is a dedicated educator, empowering individuals to harness the transformative benefits of juicing and plant-based eating.

Through his enlightening books and dynamic online courses, Gary champions the preventative and restorative healing powers of embracing a lifestyle rich in vibrant juices and whole, plant-based foods.

His mission is to inspire and guide others on their journey to optimal health and vitality.

Disclaimer: information contained in this post is for educational purposes only, sourced from various books and websites. If you do anything recommended without the supervision of a licensed medical doctor, you do so at your own risk. The author, Gary Dowse, does not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional or medical problems without the advice of a physician, either directly or indirectly.

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