How frustrating does it feel when no matter how religiously you follow the doctor’s prescription, that elevated cholesterol just won’t go down nor does that high blood pressure show any signs of exhaustion on the doctor’s sphygmomanometer? High blood pressure (hypertension) and elevated levels of LDL (low-density lipoprotein), also called “bad cholesterol,” are risk factors that commonly present themselves together, spelling double trouble in the development of cardiovascular disease. These conditions, commonly thought to have found occurrence in the older age groups, now find their presence among younger people due to hectic lifestyles, lack of exercise, bad food choices, stress factors, obesity, etc. The USDA (United States Department of Agriculture) recommends restricting total cholesterol (fat) intake to 300mg/day. This is due to the fact that excess cholesterol in the body may deposit on the arterial walls leading to increased risks of artery damage, plaque formation, atherosclerosis and circulatory problems. What is often required is discretion in the food choices you make. To help you notice improvements in that quarterly blood report, Arab News has put together a list of seven super fruits to include in your daily diet. Although these fruits boast many benefits, we will be discussing them in view of treating hypertension and elevated LDL levels specifically. DAY 1: START WITH A DATE It will refresh your mind, rejuvenate your body and renew your spirits. It’s no wonder why they call it a “complete food.” Dates provide significant amounts of fiber, which acts in lowering blood cholesterol levels. High fibrous foods also keep you satiated for long, providing much needed immunity against hunger pangs, which increase your chances of adding more fat to your diet. The niacin content of dates reduces triglycerides and LDL (bad cholesterol) levels in blood thus protecting the heart and the circulatory system. The folic acid content provides protection against atherosclerosis and other heart problems. DAY 2: FIGURE IT WITH FIGS Allah (swt) swears by the fig tree in Surah At-Teen. “By the fig and olive, by Mount Sinai and by this city of security (Makkah),” (Holy Quran; 95:1-3), giving it a substantial sacred symbol indicating the tremendous benefits and great value of the fruit. Figs are sweet to taste and a good source of dietary fiber, which plays an important role in reducing LDL levels. DAY 3: GUNG-HO ON GRAPES Grapes again find mention numerous times in the Holy Quran in connection with paradise and rewards of the hereafter. “Verily for those who are pious there will be an achievement, gardens and grapevines” (Holy Quran; 78:31-32). Grape seeds are rich in flavanoids, which is a much potent antioxidant than Vitamins C, E and beta-carotenes, as it offers significant protection against cardiovascular disease. So, drink lots of grape juice to keep your heart healthy, but choose the fresh purple kind, which is far richer in antioxidant content than white grape juice. Keep in mind that the juice should be freshly squeezed to provide maximum levels of heart-healthy ingredients. DAY 4: PUMP THE HEART WITH POMEGRANATES This is a fruit native to the Middle East and a good source of potassium, hence highly recommended for those suffering from hypertension. The juice contains powerful antioxidants, especially useful in combating cardiovascular diseases as it prevents the oxidation of LDL cholesterol and reduces damage to the lining of blood vessels. The rind of the fruit is particularly rich in polyphenols, which makes the commercially produced juice more heart healthy than the homemade version as it is manufactured by pressing the whole fruit with its rind and pith. DAY 5: GO BANANAS Bananas are also a good source of fiber which helps in reducing cholesterol. Low in sodium and very rich in potassium, bananas aid in lowering blood pressure. In addition, they contain folates and Vitamin B-6, which are essential for protection against atherosclerosis. This makes it is an excellent super food for those suffering from both hypertension and elevated LDL levels. DAY 6: SAY IT WITH QUINCE It is a golden fruit related to apples with a sweet aromatic odor. Ibn Al-Qayyim noted that at the time of the Prophet, it was said that the quince “strengthens the heart, lengthens the breath and relieves chest phlegm.” It is also a good source of potassium, which is needed for the optimum functioning of the heart and lowering blood pressure. The soluble fiber and pectin provide a cholesterol lowering effect. DAY 7: RESURRECT THAT GOOD HEALTH WITH CHRIST’S THORN/LOTUS JUJUBE/ NABQ IN ARABIC This is a fruit produced by the lote tree. Prophet mohammed (PBUH) is known to have said: “On the night that I was taken on the Night Journey (to Jerusalem), I was shown Sidrat Al-Muntaha (a tree in the seventh heaven) and I saw its nabq fruits which resembled the clay jugs of Hajr (a town in Arabia)”. Bedouins used the fruit in early days to prepare a thick paste for baking bread. The fruit can be consumed either fresh or dried. The dried fruits are used in Chinese traditional medicine by the name of “red-dates” to strengthen the heart and maintain normal blood pressure. Keep in mind that treating conditions of hypertension and high cholesterol require a comprehensive treatment module. An approach comprising diet therapy, an exercise regimen, meditation measures and medication should be sought. Including wisely chosen natural foods in your diet to aid in treatment provide the double benefits of enjoying the wonderful tastes of nature as well as increasing the body’s immunity against attack from other diseases. Stay fit, stay healthy and smile!