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The Perfect Heart Healthy Food

 

Hemp hearts are a highly nutritious food that can provide many health benefits, especially for the heart. Here are some of the ways that hemp hearts can support your cardiovascular health.

 

Hemp hearts provide omega-6 and omega-3 fatty acids

Hemp hearts contain an ideal ratio of omega-6 to omega-3 fatty acids for brain and heart health. Western diets tend to be deficient in omega-3 fatty acids, which may increase the risk of many diseases, including cardiovascular disease. Some properties of hemp hearts can even help reduce blood clots and lower LDL (bad) cholesterol levels.

Omega-3 and omega-6 fatty acids are essential for the body, meaning they cannot be synthesized by the body and must be obtained from food. They play important roles in regulating inflammation, blood pressure, blood clotting, immune response, and cell growth.

The recommended ratio of omega-6 to omega-3 fatty acids is between 2:1 and 4:1. However, most Western diets have a ratio of 10:1 or higher, which can cause an imbalance in the body and lead to chronic inflammation and oxidative stress. Hemp hearts have a ratio of about 3:1, which is considered optimal for human health.

A serving of 3 tablespoons (30 g) of hemp hearts provides about 11.4 g of polyunsaturated fatty acids (PUFAs), of which 8.7 g are omega-6 and 2.7 g are omega-3. This is more than the adequate intake (AI) of omega-3 for adults, which is 1.1 g for women and 1.6 g for men.

Hemp hearts provide arginine

Hemp hearts are also a rich source of arginine, an amino acid that is involved in the production of nitric oxide (NO), a molecule that helps relax and dilate blood vessels. This can improve blood flow and lower blood pressure, which are key factors for preventing heart disease.

Arginine also has anti-inflammatory and antioxidant properties, which can protect the endothelial cells that line the blood vessels from damage caused by free radicals and inflammation.

A serving of 3 tablespoons (30 g) of hemp hearts provides about 2.4 g of arginine, which is three times the recommended dietary allowance (RDA) for adults, which is 0.8g per day.

Hemp hearts provide magnesium

Hemp hearts are an excellent source of magnesium, a mineral that is essential for many enzymatic reactions in the body, including those related to energy production, muscle contraction, nerve function, and blood pressure regulation.

Magnesium deficiency is common in Western populations and is associated with increased risk of hypertension, arrhythmia, atherosclerosis, and heart failure. Magnesium supplementation has been shown to lower blood pressure, improve endothelial function, reduce inflammation, and prevent cardiac damage in animal and human studies.

A serving of 3 tablespoons (30 g) of hemp hearts provides about 210 mg of magnesium, which is more than half of the RDA for adults, which is 310 mg for women and 400 mg for men.

Hemp hearts provide fiber

Hemp hearts are also a good source of dietary fiber, which can help lower cholesterol levels, regulate blood sugar levels, prevent constipation, and promote a healthy gut microbiome. Fiber can also help you feel full longer, which can prevent overeating and weight gain.

Fiber plays a role in lowering your cholesterol levels by binding to bile acids in the intestine and preventing their reabsorption into the bloodstream. Bile acids are made from cholesterol in the liver and help digest fats. When fiber binds to bile acids, the liver has to use more cholesterol to make new bile acids, thus lowering the amount of cholesterol in circulation.

Fiber can also help regulate blood sugar levels by slowing down the digestion and absorption of carbohydrates, which can prevent spikes and crashes in blood glucose and insulin. This can reduce the risk of developing type 2 diabetes, a major risk factor for heart disease.

A serving of 3 tablespoons (30 g) of hemp hearts provides about 1.2 g of fiber, which is about 4% of the AI for adults, which is 25 g for women and 38 g for men.

How to Incorporate NUI Hemp Hearts Into Your Diet

Hemp hearts are easy to incorporate into your diet with our line of delicious single serving products. You can eat them right out of the bag on the go or sprinkle them on salads, oatmeal, yogurt, or smoothies for a crunchy texture and a nutty flavor. Our serving size of hemp hearts is about 3 tablespoons (30 grams), which provides about 166 calories, 14.6 grams of fat (mostly omega-3s and omega-6s), 10 grams of protein (complete with all nine essential amino acids), 2.6 grams of carbohydrates (mostly fiber), and various vitamins and minerals.

Hemp hearts are a heart-healthy food that can provide many benefits for your cardiovascular system. They are rich in omega-3 and omega-6 fatty acids, arginine, magnesium, and fiber, which can help lower blood pressure, cholesterol, inflammation, and oxidative stress, as well as improve blood flow, endothelial function, and gut health. They are also a great source of plant-based protein, which can support muscle growth and repair. Hemp hearts are truly the ultimate heart healthy superfood!

Source: webmd.com, alive.com, verywellfit.com, veganfirst.com

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