Oranges have been a staple food in the Mediterranean countries from time immemorial. They have also been a major player in protecting the people of that region from heart disease. So, if you never thought of oranges as a "must" food for your heart, here are some good reasons to start:

Oranges and vitamin C

Oranges are very rich in vitamin C. This vitamin has the following effects in the body:

• It protects the arteries from free radicals, highly damaging molecules that cause cells to oxidize.
• It helps prevent the oxidation of cholesterol; oxidized cholesterol sticks to the walls of the arteries, building up plaque. Plaque can grow large enough to block blood flow in small blood vessels, causing a heart attack or a stroke.
• It helps recycle vitamin E, one of the most powerful antioxidants and the first line of defense when it comes to the oxidation of our cells.

Oranges and folate

Oranges are naturally rich in folate, or folic acid, a vitamin of the B group. One role of folate is to process the amino acid homocysteine in the body. When folate is lacking, homocysteine is not broken down, piles up in our blood vessels and becomes toxic, even in small amounts. The accumulation of high levels of homocysteine in the blood may cause a heart attack even among people who have adequate cholesterol levels.

Oranges and minerals

Sodium. Oranges are very low in sodium. When we eat foods containing a large amount of sodium (salt) we retain more fluid in our blood vessels, which then needs to be pumped round by the heart. The result is we end up with high blood pressure.
Potassium. Oranges are high in potassium, a mineral that plays a key role in heart functions and muscle contractions, making it an important nutrient for a healthy heart. It works with sodium to regulate the water balance in the body. Diets low in sodium and high in potassium lower blood pressure, reducing the risk for strokes.
Calcium. Oranges contain a good amount of calcium, a mineral extremely important in maintaining normal blood pressure; it is required for nerve transmission and regulation of heart muscle contraction. Many studies have shown that as we increase the consumption of foods with a high content of calcium, the risk of high blood pressure decreases, especially if we maintain adequate intakes of magnesium.
Magnesium. Oranges are also rich in magnesium; this mineral is needed for more than 300 biochemical reactions in the body. Having adequate amounts of magnesium in the body helps your heart maintain a steady rhythm and normal blood pressure.

Oranges and phytochemicals

The word "phyto" means "plant" in Greek. Phytochemicals are nonnutritive chemicals found in plant foods that protect their host plants from infections and microbial invasions. Research shows that phytochemicals are also crucial in protecting humans against disease. Some phytochemicals found in oranges are:

Flavonones, anthoctanins, hydroxycinnamic acids, polyphenols. These phytochemicals are one large family of protective antioxidants commonly seen in foods rich in vitamin C. In the body, they fight inflammation and free radicals; prevent platelets from sticking together; block certain molecules that raise blood pressure; and strengthen the small blood vessels that carry oxygen and nutrients to the body's cells.
Hesperidin. In animal studies, the flavonone hesperidin has been shown to lower high blood pressure and cholesterol as well as to have strong anti-inflammatory properties. This component is found in the peel and inner white pulp of the orange. To reap the full benefits of oranges, grate a tablespoon of the peel and use it to flavor tea, salads, yogurt, soups, and cereals.

Oranges and fiber

One orange contains about 3 grams of fiber: 60% is soluble fiber and 40% insoluble. Both types are important for health, but soluble fiber is the one that lowers cholesterol. Pectin, the soluble fiber that's found mainly in the skin around each orange section and in the peel, helps trap and eliminate cholesterol from the body. Try to eat a little of the white part of the orange peel; it contains half of the fruit's pectin supply.

Vitamin C supplements

Vitamin C supplements do not accomplish what fresh oranges do in the body, so make an effort to get your vitamins from fresh foods. However, if you decide to continue taking vitamin C supplements, keep the following in mind:

• Do not take more than 2 grams of vitamin C a day because when quantities exceed the body's needs, they can become pro-oxidants.
• If you decide to discontinue your intake of large doses of vitamin C supplements, don't stop all of the sudden; do it gradually to prevent a deficiency.
• Vitamin C supplements are dangerous for people with iron overload because it enhances iron absorption and releases iron from body stores. Free iron in the body causes the kind of cellular damage typical of free radicals.

Final thoughts

I hope by now you are convinced you need to include oranges in your daily life to prevent or control heart disease. Remember: one orange a day keeps heart attacks away. If you have a farmers market in your area, pay a visit to those local farmers and look for organic fresh oranges. They are delicious!
Note: People with calcium-oxalate stones should restrict their orange intake, as oranges contain oxalic acid.

For more information on Emilia Klapp's book "Your Heart Needs the Mediterranean Diet", and to get a free report on the "Top 10 Mediterranean Curative Ingredients", go to: http://www.mediterraneanheart.com