Mediterranean Diet: Oranges Can Help You Prevent Heart Attacks

Oranges have been from time immemorial a staple food in the Mediterranean countries. They have also been a major player in protecting the people of that region from heart disease. Thus, if you never thought of oranges as a ¡§must¡¨ food for your heart, here are some good reasons to start doing so:

Oranges and vitamin C
Oranges are very rich in vitamin C. This vitamin has the following effects in our body:

1.It protects our arteries from free radicals, highly damaging molecules that cause our cells to oxidize.

2.It helps prevent the oxidation of cholesterol; oxidized cholesterol sticks to the walls of our arteries, building up plaque. Plaque can grow large enough to block blood flow in our blood vessels, causing a heart attack or a stroke.

3.It helps recycle vitamin E, one of the most powerful antioxidants and the first line of defense when it comes to the oxidation of our cells.

Oranges and Folate
Oranges are naturally rich in folate, or folic acid, a vitamin of the B group. One role of folate is to process the amino acid homocysteine in our body. When folate is lacking, homocysteine is not broken down, piles up in our blood vessels and becomes toxic even in small amounts. The accumulation of high levels of homocysteine in the blood may cause a heart attack even among people who have adequate cholesterol levels.

Oranges and Minerals

1. Sodium. Oranges are very low in sodium. When we eat foods containing a large amount of sodium (salt) we retain a large volume of fluid in our blood vessels that needs to be moved around by the heart. The result is we end up with high blood pressure.

2.Potassium. Oranges are high in potassium, a mineral that plays a key role in heart functions and muscle contractions, making it an important nutrient for a healthy heart. It works with sodium to regulate the water balance in the body. Diets low in sodium and high in potassium lower blood pressure, reducing the risk for strokes.