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Using Food As Medicine: Top foods that protect against cardiovascular disease and optimize health by supporting artery elasticity and endothelial function.

The endothelium is a thin membrane that lines the inside of the heart and blood vessels. Endothelial cells release substances that control vascular relaxation and contraction (arterial elasticity) as well as enzymes that control blood clotting, immune function and platelet (a colorless substance in the blood) adhesion.

* Polyphenol-rich foods: reduce artery stiffness and may help reduce systolic blood pressure. Best sources: walnuts, flax, green tea, dark chocolate, and extra virgin olive oil.

* Carotenoid compounds: deliver antioxidant protection and seem to trigger antioxidant and anti-inflammatory defenses. Best sources: leafy greens and orange-colored fruits and vegetables.

* Nitrate-rich vegetables: that are converted to nitric oxide in the body helps relax the arteries and lower inflammation. Best sources: beets, spinach, kale, and celery.

* Cruciferous and allium (onion family) vegetables: offer unique phytocompounds like isothiocyanates and allyl sulfur compounds. Best sources: broccoli sprouts, cauliflower, cabbage, garlic, and leeks.

* Prebiotic-rich foods: studies show that gut microbes may influence endothelial function, and providing prebiotics helps to feed beneficial microbes. Best sources: artichokes, onions, garlic, leeks, and asparagus.

* Seafood high in omega-3 fatty acids: provide a particular family of polyunsaturated fat that can improve endothelial function. Best sources: the ‘SMASH’ fish, salmon, mackerel, anchovies, sardines, and herring.

* Alpha linolenic omega-3 fatty acids are plant sources of omega-3s. Best sources: flax seeds, chia seeds, h**p seeds, and walnuts.

By Sarah Canfield, Functional Medicine Nutritionist.

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A good read!

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Looks delicious !

By Angela Shank, HCTP January 2016 These tasty chocolate chip cookies have less than 10 ingredients, are Paleo-friendly and gluten-free, and can be vegan with a few simple swaps. Give these gems a …