Eat cranberries for a healthy heart

November 10, 9:17 PMMinnesota Heart Health ExaminerDeanna Sletten

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Cranberries contain powerful nutrition which helps fight against heart disease.
Nadia Gossett @ Stock.Xchng 410830

A fall favorite and Thanksgiving dinner staple for most families, the cranberry is not only delicious but good for your heart too. Cranberries are packed full of antioxidants which are beneficial in slowing down free radicals in the body that cause cell deterioration. The cranberry is also rich in vitamins A, C and K as well as the minerals calcium, potassium and phosphorus. Cranberries also contain high quantities of essential amino acids and omega-3 fatty acids. Although the cranberry has been used for centuries by Native Americans for medicinal purposes, it is finally finding notoriety among the medical community as a healing food as well as being delicious.

Reduces the Risk of Heart Disease

The cranberry works in many ways to reduce the risk of heart disease. According to research  by Tufts University and published in Nutrition Reviews, cranberries reduce the risk of heart disease by having positive effects on cholesterol, lowering blood pressure and reducing the risk of plaque build-up in the arteries. Cranberries contain high quantities of pectin, a soluble fiber that naturally reduces LDL (bad) cholesterol. At the same time the compounds in cranberries help to raise HDL (good) cholesterol. The high antioxidant content in cranberries works to fight against free radicals in the body and prevent conditions that can lead to heart disease. The cranberry is also rich in flavonoids, polyphenols and resveratrol, all compounds that help fight against heart disease. Eating cranberries or drinking cranberry juice also blocks the production of uric acid, a known factor in developing heart disease.

Adding Cranberries to the Diet

The most effective way to enjoy the health benefits from cranberries is to eat them fresh with little to no additives such as sugar. Eating homemade cranberry sauce is a good way to enjoy its health benefits. Making your own cranberry juice is also a perfect way to receive the best benefits from cranberries. However, researchers have found that store-bought cranberry juice with at least 27% pure juice and very little sugar can be effective. Cranberry supplements, such as capsules or powder, have also been found to be effective.