Taking care of your heart requires a commitment to the right routines and smart decisions, but it doesn’t have to be difficult. Simple ingredients already in your kitchen may offer powerful protection to keep your heart healthy.
For example, more than a decade of research shows 100 percent orange juice and its vitamins and minerals may play a beneficial role in helping lower blood pressure and other risk factors for heart disease.
A study published in the “European Journal of Nutrition” by researchers at Eurecat, Centre Tecnologic de Catalunya, in Reus, Spain, provides further support for 100 percent orange juice’s role in heart health, and offers additional insight into a unique component in orange juice, called hesperidin, that may have antioxidant activity and contribute to orange juice’s cardiovascular benefits.
The study, which was funded by the Florida Department of Citrus, determined that adults with pre- or stage-1 hypertension who drank about 2 cups of 100 percent orange juice per day saw significant reductions in systolic blood pressure and other markers of heart health and inflammation.
“Nearly half of adults in the United States have high blood pressure,” said Dr. Rosa Walsh, scientific research director at the Florida Department of Citrus. “For those with mild hypertension, including something as simple and pure as 100 percent orange juice in your daily healthy routine may help make significant improvements in such a prevalent problem.”
Beyond its heart health benefits, many studies, including a National Health & Nutrition Survey published in “Nutrition Journal,” have found that 100 percent orange juice consumption is associated with higher diet quality and increased levels of key nutrients, including many that are under-consumed, like potassium.
“The vitamin C, antioxidants and potassium found in 100 percent orange juice can help maintain a healthy blood pressure, which is a big factor in heart health,” said Kaleigh McMordie, RDN and founder of the blog “Lively Table.”
With no added sugar and no fat, cholesterol or sodium, Florida Orange Juice can help you take advantage of these nutritious benefits from breakfast to dinner with dishes like Poached Salmon with Collard Green Salad, an easy way to add potassium and vitamin C at the family table, especially when paired with an 8-ounce glass of 100 percent orange juice. For those busy mornings on the go, an Orange Kale Smoothie can be the fuel you need as a filling option with less than five ingredients that’s an excellent source of vitamin C, folate and vitamin K and a good source of potassium and thiamin.
For more information, visit FloridaJuice.com.
POACHED SALMON WITH COLLARD GREEN SALAD
1 1/4 cups Florida Orange Juice, divided
Nonstick cooking spray
1 pound salmon filets
1 cup white wine
2 cloves garlic, smashed
2 teaspoons finely grated fresh ginger, divided
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1 tablespoon finely minced shallot
Salt, to taste
Pepper, to taste
1 small bunch collard greens (about 8 ounces), stems and center ribs removed
1/2 cup toasted, slivered almonds
ORANGE KALE SMOOTHIE
Servings: 2
2 cups Florida Orange Juice
1/4 cup frozen pineapple
1 cup kale, tough stems removed
4 mint leaves
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