Moringa benefits for a healthy heart
Diet and lifestyle based in Moringa can play a major role in maintaining a good heart health. Particularly rich in nutrients, especially in vitamins, antioxidants and iron, Moringa powder is an essential contribution in this direction.
Cardiovascular diseases affect the heart and blood vessels: arterial hypertension (increased blood pressure in the arteries), coronary heart diseases (heart attack or infarction, stroke), angina pectoris, aneurysm, cardiac asthma, cholesterol…
These ailments are part of the “diseases of civilization”, induced by the main social, economic and cultural developments (in particular the rise of digital technology) which promote an urban and sedentary lifestyle, the consumption of processed foods (rich in fat, sugar and salt) and a stressful environment. If at the beginning, they mainly concerned industrialized countries marked by a society of abundance and consumption, they now affect the entire planet in a globalized context.
Indeed, cardiovascular disease is now the leading cause of death in the world according to the World Health Organization. More than three quarters of deaths from these diseases occur even in low- and middle-income countries. The main risk factors are linked to a poor lifestyle: smoking, lack of physical activity, unbalanced diet, harmful use of alcohol, and so on
To guard against them and realize moringa benefits for heart health, it is therefore necessary to return to a balanced lifestyle, based on a healthy diet and good habits (regular sport activity, no tobacco…).
Moringa for heart health: Cardio-protective nutrition
Mediterranean diet is often taken as a benchmark for cardio-protective nutrition.
Among the nutrients that are good for the health of the heart, omega-3s have a special place. These essential fatty acids are present in fatty fish (mackerel, anchovies, sardines, salmon) or nuts (almonds, pistachios, hazelnuts, walnuts, etc.). Other types of recommended lipids are the monounsaturated fatty acids contained in olive oil or avocados, for example.
Fruits and vegetables are good sources of fiber, which trap excess fat in the bolus and thus help lower cholesterol. Fruits and vegetables also contain many antioxidants (carotenoids, flavonoids, polyphenols among others), minerals (calcium and iron in particular) and vitamins, which are all essential molecules for the proper functioning of the heart.
As for legumes (lentils, chickpeas, beans), they provide not only fiber but also vegetable protein and potassium, which is useful against high blood pressure. While red meats (mutton, pork, beef), which contain saturated fats liable to accumulate in the arteries and clog them, are to be consumed in moderation (no more than 2 times per week, without exceeding 500 g). In the same vein, it is advisable not to exceed 6 g of salt per day.
In addition, a French study published in the British Medical Journal of May 2019 shows that a 10% increase of ultra-processed foods (smoked meats, cold meats, dehydrated soups, sodas, sweets, etc.) in one’s diet increases the risk of cardiovascular disease by 12%.
Cardio-tonic virtues of Moringa
The antioxidant properties of Moringa – renowned as the most nutritious plant in the plant kingdom – and their action against free radicals protect the heart and keep it in good shape. This is because high levels of free radicals can cause oxidative stress associated with heart disease and diabetes.
Like all green leafy vegetables (spinach, kale), Moringa also contains fiber, minerals and vitamins. Among these are the B vitamins in particular folic acid (vitamin B9), vitamin B6 and vitamin B12, which help to eliminate homocystein in the blood. In high quantities, this molecule causes damage in the arteries. Vitamins E and C are of great interest due to their antioxidant capacities.
And, among the essential amino acids provided by Moringa is arginine, a precursor to the production of nitric oxide necessary for the dilation of blood vessels and the fluidity of blood flow. Not to mention vitamin K, which plays a role in blood clotting. The iron contained in Moringa oxygenates the blood while the oil extracted from its seeds, which is 80% monounsaturated fatty acids, increases the good cholesterol and reduces the bad. Finally, Moringa benefits for heart health can be achieved through a proper nutrition routine with Moringa at the center of it.
Joseph I. Randriamboavonjy, Gervaise Loirand, Nathalie Vaillant, Benjamin Lauzier, Sévérine Derbré, Serge Michalet, Pierre Pacaud, Angela Tesse, Cardiac Protective Effects of Moringa oleifera Seeds in Spontaneous Hypertensive Rats , American Journal of Hypertension, Volume 29, Issue 7, July 2016, Pages 873–881
Sparman, Alfred. (2017). A Combination of Moringa oleifera, Bryophyllum pinnatum and Vitamin C in the Management of Key Risk Factors for Cardiovascular Disease. Natural Products Chemistry & Research. 05. 10.4172/2329-6836.1000276.