Juicing fresh fruits and vegetables is a delicious way to add concentrated nutrients to your diet. Certain fruits, vegetables and herbs contain greater amounts of antioxidants and other substances that support heart and blood vessel health. The MayoClinic.com recommends pomegranate and other fruit juices containing high doses of polyphenol antioxidants, which may help reduce the build-up of cholesterol in the arteries for improved blood flow. Garlic also has heart-healthy compounds and can be added to a fruit juice. While juicing is a convenient way to add fresh fruits and vegetables to your diet, it does remove the healthy fiber that is found in the pulp and peel.
Purchase a juicer that you are able to use easily and that can remove the juice from fruit and vegetables effectively. Wash the produce and herbs you will be juicing and cut, peel and remove seeds as needed.
Remove the pomegranate seeds from the peel and inner rind. Juice the fleshy seeds of the pomegranate only. Add whole blueberries to the juicer; these berries are also rich in antioxidants.
Add an apple to the juicer and juice. Apples contain compounds that help to breakdown low-density lipoprotein or unhealthy cholesterol that can cause blockages in the heart.
Peel a clove of garlic and add it to the juicer. Garlic contains blood-thinning compounds and may thus help prevent high blood pressure and heart attacks. A small amount of garlic juice will add health benefits without altering the taste of the sweet fruit juice.
- MayoClinic.com: Pomegranate juice: Can It Lower Cholesterol?
- MayoClinic.com: Juicing: What Are The Health Benefits?
- Everyday Health: 6 Heart-Smart Smoothies and Juices
- University of Maryland Medical Center: Garlic
- American Diabetes Association: Intake of Fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women
- Though some juicers do not require that you remove the peel, rind and small seeds from the fruit, this can add a bitter taste to your juices. Remove harder or bitter-tasting peels from fruit such as pomegranates and oranges, but leave the peel on apples, pears, and peaches.
- Add some of the fruit pulp to the juice to get more dietary fiber and feel fuller longer.
- Do not add sugar to the juice as this makes it less healthy for you. Instead flavor your drink with spices such as cinnamon, ginger and nutmeg.
- Clean out the grinder portion of your juicer according to the manufacturer's instructions.
- Do not juice more than you are able to drink at one time. Freshly juiced beverages are prone to developing harmful bacteria. If you do have extra juice and would like to keep it for a few hours, refrigerate it.
- Pomegranate juice can have adverse interactions with certain heart medications including blood thinning, blood pressure and cholesterol drugs. Similarly, garlic thins the blood and can increase the effects of some heart medications. If you are taking any prescription of over-the-counter medication, consult your doctor before juicing regularly.
- Fruits contain natural fructose sugars. Eating excess fruits and juicing may not be suitable for individuals with any type of diabetes. Consult your doctor before juicing.
Nadia Haris is a registered radiation therapist who has been writing about nutrition for more than six years. She is completing her Master of Science in nutrition with a focus on the dietary needs of oncology patients.