The Cardiovascular Disease Prevention Garden

Grow Your Health

As you consider what to grow in your garden, consider the following fruits and vegetables to support your cardiovascular system.

Lower cholesterol with the Allium Family

Garlic has been shown to lower cholesterol. Allium sativium, is the most common form of garlic and is available in the grocery store. A more potent cholesterol lowering species is Allium tuberosum, also known as Garlic Chives, Chinese Chives, or Chinese Leek. Please use in with caution if on pharmaceutical blood thinners as garlic may thin the blood.

Red Onions have also been shown to beneficially affect cholesterol levels while protecting antioxidant status.

Bioflavonoids act as Anti-oxidants and can support the tissue surrounding blood vessels. The following foods are high in bioflavinoids.

Vegetables Kale, Hot peppers (green and yellow), Broad beans (better if eaten raw), Broccoli, Buckwheat, Celery (and green celery hearts), Onions (red and white onions), Scallions

Herbs Chives, Fennel, Oregano, Peppermint, Thyme, Parsley, Rosemary, Tarragon

Berries Blueberries, Blackberries, Strawberries, European black currents, Ligonberries, Elderberries, Raspberries, Rowanberries

Fruits Apples, Grapes, Nectarines, Apricots, Sweet Cherries. Citrus are a great source of bioflavonoids, but getting them to bloom and set fruit may be disappointing in Idaho.

Other If you keep bees, the pollen is a great source of bioflavonoids.

Drinking black or green tea while working in the garden will also provide astounding amounts of flavinoids.

Liver Detoxification

Regular gentle detoxification can help reduce oxidative stress on the cardiovascular system and the rest ofthe body.

Dandelion may seem like a weed, but its roots are good liver cleansers by aiding bile release. The leaves act as a potassium sparing diuretic. Consider eating these ‘weeds’ rather than spraying them with poison.

Burdock (Arctium lappa) is a wonderful digestive support, helping to increase stomach acid and digestive enzymes. It also helps release bile from the liver, aiding in detoxification. Leaves, roots, and seeds may all be used.

Circulatory stimulants

Cayenne peppers can be helpful to stimulate the circulatory system. Cayenne, ancho and other hot peppers are very high in bioflavonoids!