Coronary heart disease and stoke are the leading causes of death in the US and UK. More alarming is the fact that it is no longer considered an ‘old age’ disease. More young and middle aged people are suffering from heart disease today than ever before.
High cholesterol levels or atherosclerosis (the buildup of plaque that can block arteries) causes heart attack or strokes. Plaque buildup triggers the formation of blood clots. A blocked artery to the heart causes a heart attack. An artery leading to the brain that’s blocked causes an ischemic stroke.
Studies have found that curcumin, a compound found in turmeric may prevent formation of blood clots by reducing the adhesive abilities of blood platelets. Turmeric has also been found to de-stress blood vessels and reduce damage to the heart after suffering a heart attack.
In laboratory studies on animals, a specific turmeric extract lowered total cholesterol levels and kept LDL cholesterol (“bad” cholesterol) from accumulating in blood vessels.
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This is not surprising that turmeric has been used in Indian medicine for more than 4,000 years.
A 2012 study published in the Nutrition Research journal showed that in post-menopausal women curcumin is as effective as a moderate aerobic exercise in enhancing vascular function.
Turmeric improves heart health
The researchers recruited 32 post-menopausal women for the 8-week long study.
Researchers used ultrasound to gauge flow-mediated arterial dilation, which is a conventional measure of arterial elasticity, and hence endothelial function. Endothelium is the inner lining of blood vessels. A disruption of the endothelial function is deemed a primary cause of atherosclerosis development.
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The participants were divided into 3 groups – non-treatment control, exercise, and curcumin.
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| Turmeric tea |
Women in the curcumin group were given 150 milligrams of turmeric extract daily, for 8 weeks. They were supplied 25 milligrams of curcumin in the form of colloidally dispersed nanoparticle. Their food intake and exercise habits remained the same during the study period.
For more than 3 days a week, women in the exercise group were required to take aerobic exercise training. The exercise involved cycling and walking.
Researchers found that after 8 weeks, flow-mediated dilation raised significantly for women in both exercise group and curcumin group, compared to the women in control group.
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Using supplemental curcumin
Those who intend to use curcumin as a supplement should note that curcumin in supplement form tend to pass quickly through the gastrointestinal tract without being fully absorbed. This means that the consumer misses out on much of its health benefits. It’s better to look for the kind that is highly bioavailable.
Inflammation is the root cause many condition, including heart disease. Anti-inflammatory properties of curcumin make it a heart healthy diet plan. To prepare a heart-healthy meal, we should make turmeric the main ingredient of our cooking.
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Heart-Healthy Nutty Turmeric Chicken Salad
· Chicken breasts (4 pcs., cooked)
· Turmeric (1/2 – 1 tsp)
· Onion powder (1/4 tsp)
· Garlic powder (1/4 tsp)
· Black pepper (1/2 tsp)
· Salt (seasoned or real, 1 tsp)
· Kelp (powder, flakes or granules; 1 tsp)
· Celery stalks (2-3, chopped)
· Cherries or currants (2 tbsp, dried)
· Parsley (7-10 sprigs, fresh)
· Dijon mustard (3 tbsp)
· Greek Yogurt (2 to 3 tbsp)
· Pecan pieces (2 tbsp)
· Almond slivers (2 tbsp)
· Sunflower seeds (2 tbsp)
Directions
1. Lightly shred the chicken breasts using two forks
2. Add in mustard and yogurt. Now add the seasonings and begin to incorporate while you continue to shred the chicken breasts
3. Add the remaining ingredients and incorporate
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