3 nutrients that help prevent strokes and heart attacks

Certain important nutrients such as folates, polyphenols and isoflavones have a significant role to play in preventing strokes and heart attacks. Here's what you should know about these three nutrients.

A high level of the protein homocysteine in the blood has been linked with increased rates of cardiovascular disease. For the body to metabolise homocysteine, it needs to take in folate, a B vitamin present in raw fruit and vegetables.

Homocysteine and folate levels tend to move in opposite directions. The level of homocysteine increases in people with high blood pressure, but is lowered in response to a good dietary intake of folate and other vitamins.

Key sources of folate: Peas, broccoli, Brussels sprouts, asparagus, chickpeas, brown rice, oranges and bananas.

Many fruits and vegetables contain antioxidants — chemicals that reduce the level of free radicals in the blood. Free radicals are unstable molecules which, if left to accumulate, cause cell damage. A key group of antioxidants is known as polyphenols, (or flavonoids).

These antioxidants reduce inflammation and blood clots, improve the health of arterial linings and lessen other cardiovascular risk factors.

In one study of 805 older men, those who consumed the most polyphenols had a 68 percent lower risk of developing cardiovascular disease than those consuming the least.

Key sources of polyphenols: Berries, apples, beans, peas, cherries, pomegranates, grapes, broccoli, cabbage, onion, sweet potatoes, celery, red wine, green tea, olive oil and chocolate.

A group of plant chemicals called phytoestrogens mimics some of the effects in the body of the female hormone estrogen — the hormone that, up until menopause, is largely responsible for a woman's protection against heart disease. Chief among these phytoestrogens are isoflavones, found particularly in soy and chickpeas.

Dietary isoflavones have been shown to reduce inflammation and stop damaging cells being drawn into arterial plaque. People who include plenty of soy in their diet have lower blood pressure and lower cholesterol levels than those who don't; they are also less likely to become obese, and seem to have more protection against heart attacks and strokes.

Research has suggested that isoflavones may also help a person avoid a second stroke.

Key sources of isoflavones: Soy, chickpeas, beans, peanuts and green tea.

Keep this information about folates, polyphenols and isoflavones in mind to help you improve your diet and your heart health.