Compatible Cardio Caring Everyday Edibles: The Chosen Fruit
The Dash Diet B.C.
The modern Dash Diet (Dietary Approach to Stop Hypertension) has proven to lower high blood pressure readings, reduce low-density lipoproteins (i.e. ldls or bad cholesterol) and improve heart health overall. It focuses on consumption of fruits, vegetables, and whole grains. It also includes fish and poultry with a limited input of red meat.
Today’s Dash Diet has a predecessor dating back at least 2600 years. The Daniel Approved Solution to Heart-health (and overall health) was revealed in the Holy Bible several centuries ago. Daniel, the biblical prophet demonstrated his wisdom first by dinner prior to showing his prowess by divination. (see Daniel 1st chapter) Given its ancient lineage, I like to think of his simple diet of herbal offerings and water as the Dash Diet B.C.
It’s just so easy to eat wrong in today’s modern world. The food that comes to us fastest to accommodate our multi-tasking, double duty, frantic lifestyles tends to be packaged in poison. Too much sugar, too much salt and too much of ingredients with at least four syllables in their names occupy contemporary plates.
The alternative is healthy eating that is hurry eating. This is why cardio caring nutrition must also be compatible. Fruit is the most compatible among cardio caring culinary delights that grow out of the ground. Fruits can be eaten raw and taste good, thereby giving them a wash and eat (or peel and eat)quality.
The delights described here are by no means an exclusive list but simply chosen due to my preference as author of this hub. The hub is not intended to be or pretending to be medical advice. I am not a medical doctor or a naturopathy doctor. I don't even claim to have played a doctor on t.v.
Nature's Perfect Heart
D-diet Heart Healthy Helpers (for quick reference)
Allium Plants Compound
Alliin is a sulfur compound that is the basis of a super heart helping ingredient allinase which is found in plants that belong to the Allium genus. Garlic, onions and leeks are members of this group. Allinase is released when the plant body is split in some fashion. The Allinase in turn breaks down into Allicin. (source -lpi.oregonstate.edu)
The alli network components are not vitamins or minerals. The ingredients are simply the most effective elements at heart health happiness. It does all of the following:
-Lowers blood pressure
-Lowers LDLs (bad) cholesterol while increasing HDLs (good) cholesterol
-Prevents strokes via fibrinolysis, an action that removes plaque and clots from blood vessels
(source- “ Desk Reference to Nature’s Medicine” editors Steven Foster, Rebecca L Johnson National Geographic 2008)
The variety of fatty acids is broad. It includes polyunsaturated acids in addition to the two listed here. Monosaturated Fats contribute to heart health by lowering LDLs (bad) cholesterol.
Omega 3s are best known as natives of fish stock such as salmon and tuna. However, these are also found in some plant based foods. The Omega 3s lower LDLs (bad) cholesterol and also help maintain a safe level of triglycerides.
Dietary Fiber (25g) dv* (38g) for men over 50
Fiber is a product of plants that doesn’t get digested by people. Dietary fiber comes in two forms: Soluble which dissolves in water and insoluble which does not dissolve in water. Soluble reduce risk of coronary disease by lowering LDL (bad) cholesterol and regulating blood sugars to a safe level. Insoluble fiber helps keep us “regular.”
Magnesium (400 mg) dv
Magnesium is involved in more than 300 reactions within human bodies. It contributes to the maintenance of normal heart rhythm and blood glucose control. It aids with blood pressure regulation via interaction with sodium and potassium at the cellular level.
Potassium (4.7 g, 4700mg) dv
Potassium is the third most abundant mineral in the body. It helps to regulate heart rhythms. Potassium is involved with pumping our blood to the extent of 100,000 times a day. It also balances minerals within cells which help regulate sodium levels and thereby contributing to healthy blood pressure.
*dv refers to daily value requirement.
Ascorbic Acid (Vitamin C) (60mg) dv
Vitamin C is a water soluble ingredient that must be replaced continuously. It helps in the maintenance of blood vessels. It keeps arteries flexible and in doing so slows the progression of atherosclerosis. (hardening of the arteries) Vitamin C has also been associated with a lower risk of high blood pressure.
(source-umd.edu) University of Maryland Medical Center
Vitamin E (20mg) dv
Vitamin E prevents formation of blood clots that could lead to a stroke. Furthermore, it discourages the formation of LDL (bad)cholesterol. It too is associated with lower rates of heart disease.
Folate (VitaminB9) (400µg) dv
Folate is a water soluble vitamin that plays a role in keeping a safe level of homocysteines in the blood which in turn protects us from stroke and reduce the risk of heart disease.
(source- ods.od.nih.gov/fact sheets)
Niacin (Vitamin B3) (16mg) dv
Niacin maintains cholesterol levels. It is good to lower LDL (bad) cholesterol and to increase HDL (good) cholesterol.
Sample- 1 Red Delicious medium sized (212 g) apple
Dietary Fiber 4.9 g 20% dv
Potassium 220 mg 4 ½% dv*
Apples should be heart healthy given their resemblance to the heart in appearance. Apples pack a big supply of fiber in a small package. The above sample supplies nearly 15% of the daily requirements for men over 50 which are higher than the general population. Granny Smith and Golden Delicious varieties of similar size contain even more fiber.
Apples mix in good with salads and slaw. But, this is not for the brown baggers among us. Apple flesh turns brown soon after its cut. As a result, we who prepare lunch in the morning or the night before will have unsightly apple flesh to contend with in their lunch time salads. Uhh! However, when apples are part of a freshly made salad they’re good. Besides, apples are an excellent stand-alone treat. Just wash and eat.
*The daily value use for all fruits in this hub is based upon U.S.D.A. Nutrient Database for Standard Reference. Release 27
Sample- 1 6”-6 7/8 “ (101 g) banana
Vitamin C 8.8 mg 15% dv
Dietary Fiber 2.6g 10% dv
Potassium 362 mg 8% dv
Magnesium 27 mg 7% dv
The above information shows that abundant nutrients are contained in that small package wrapped in a yellow skin.
The potassium in potatoes and sweet potatoes dwarf that of bananas. Whereas, bananas aren’t the best source of potassium they are the quickest one. Potatoes and sweet potatoes must be heated (i.e. cooked) and often time for hours. Bananas are as simple as peel and eat. (Except for the plantain variety)
Grape cultivation in the Fertile Crescent region that played host to Daniel and friends go back to 4000 B.C. Daniel began to live there around the time of 600-590 B.C. As such, grapes were available for a long time by the time he arrived.
The Babylonians, particularly the royal court probably used grapes to make some of the wine that Daniel refused. (see Daniel 1st chapter) However, grapes in their freshest natural form were likely part of the Dash Diet B.C.
Grapes don’t contain abundant sources of any nutrients listed among heart healthy helpers list. However, they’re still effective at providing heart health. Grapes have flavonoids that reduce levels of ldls (bad cholesterol), relax blood vessels and improve circulation thus reducing the risk of heart disease.
Grapes meet all compatibility tests. I happen to prefer them as the perfect stand-alone snack.
yes portable, no divisible unless eaten immediately
yes portable, no divisible unless eaten immediately
Oranges may well be the most popular of all the fruit. According to the World Book Encyclopedia entry, 75 million tons (68 million metric tons) are harvested throughout the world every year. It is with good reason oranges are so popular. The abundance of its nutrients comes wrapped in a small, durable tasty package.
Sample Fruit- 1 2-5/8” diameter orange Sample Juice- 8 oz. glass raw orange juice
Vitamin C 70 mg 116% dv Vitamin C 84 mg 140% dv
Folate 39.3 µg 10% dv Folate 42 µg 11% dv
Potassium 237 mg 5% dv Potassium 400 mg 9% dv
The folate levels in oranges are but a fraction of those found in vegetables such as raw spinach leaves, romaine lettuce and cooked brussel sprouts. But as fruit goes, oranges provide a superior source of folate. And, of course, either sample fruit or juice will satisfy the daily vitamin c requirement with one serving.
The bible scholars among us may recognize that Daniel’s dash diet consisted of plant matter and water. The narrative doesn’t mention any beverages made from the herbal fare. I include orange juice here because it is such a potassium powered cardio caring option. Potassium packed choices are necessary particularly for those among us on potassium sapping blood pressure medication. However, diabetics must be careful because like any fruit juice it has big time sugar amounts. On balance, orange juice is the flavored drink of choice.
Raisins are explicitly mentioned in the scriptures on four occasions. In one instance, David of David and Goliath fame, was so impressed with a lady’s (Abigail) peace offering that included 100 clusters of raisins that he married her soon after her first husband died. (1st Samuel 25th chapter) Another raisin experience was one in which David’s giving an Egyptian man raisins led to military victory over a fierce adversary, the Amalekites. (1st Samuel 30th chapter) The dry grapes were part of biblical history.
Raisins are not specifically referred to in Daniel’s narrative. However, given earlier biblical references and their long history in North Africa and the orient region, it is likely these contributed to the b.c. version of the dash diet.
Sample- seedless variety, 100 grams (31/2 oz.)
Potassium 749 mg 16% dv
Dietary Fiber 3.7g 15% dv
Magnesium 32 mg 8% dv
Raisins provide a good quality of iron and manganese in addition to the elements depicted above. Iron is important because it is used to transport oxygen through the body including the blood. Manganese is a trace mineral that plays a part in regulating blood sugar levels.
We can easily devour 100 grams of raisins throughout the day. The refined sun dried grapes may be added to both cold and warm cereals. Also, these can be tossed into the brown baggers slaw, salads and desserts. Raisins are also a good standalone snack.