Go Red for American Heart Month

February is American Heart Month, and tomorrow, Friday, February 4^th, has been dubbed National Wear Red Day by the American Heart Association to raise awareness of heart disease. But you can “go red” any day of the week – adding crimson-hued foods to your diet can help reduce your risk of cardiovascular disease (CVD) and give your meal a jolt of colorful energy. Red compounds found in foods can act as antioxidants, preventing CVD by reducing cellular damage and protecting cholesterol from oxidation, which is a major cause of CVD.

Lycopene is a reddish pigment found in many plant foods, such as tomatoes, watermelon, papaya, guava, and grapefruit. One study conducted at the Harvard School of Medicine found that women with the highest levels of lycopene in the blood had a 33% lower risk of heart disease! (Read the abstract) Interestingly, a recent study found that consuming tomato powder was more protective against LDL oxidation in rats than a lycopene supplement. (Read the abstract.) This research suggests that lycopene may work in concert with other food components to increase its antioxidant power. Thus, whole food sources of lycopene are better than supplements.  Reap even more benefits by including a little bit of fat with your meal to boost lycopene absorption.

·    Have half of a fresh pink or red grapefruit at breakfast – include lowfat dairy to round out the meal.

·    Snack on a cup of refreshing watermelon,  papaya, or guava with a handful of nuts.

·    Throw together a light lunch of fresh sliced tomato, mozzarella cheese, and basil dressed with olive oil and vinegar.

·    Cooked tomato products such as tomato paste, marinara sauce, and ketchup, are even higher in lycopene than fresh tomatoes. Try drizzling some olive oil over spaghetti marinara.

Anthocyanins are another type of pigment that can give foods reddish, purple, and blue tones. These compounds have been shown to reduce cardiovascular oxidative stress and inflammation as well as improve abnormal blood lipids (Read the abstract).

·    Try adding fresh raspberries or strawberries to cereal in the morning.

·    Grab a cup of red grapes or fresh cherries for a snack.

·    Add red/purple cabbage to salads for color and taste, then add crunch and zests with red radishes.

·    Incorporate anthocyanins into desserts! Make a tasty parfait by sprinkling a small handful of dried cranberries over lowfat yogurt and granola.

What’s your favorite red food?

(Thanks to Leia Kedem, University of Houston Dietetic Intern, for researching and writing this topic.)