If you are looking for a food to boost heart health, hemp may be the answer. Small as they are, the seeds of the plant are a powerhouse of nutrients, containing essential fatty acids, high quality protein and magnesium, all of which promote healthy cholesterol and blood pressure levels.
Hemp has received a bad rap over the years since many people associate it with marijuana. In fact, while both plants belong to the same plant family known as cannabis, hemp contains a very low level of the psychotropic ingredient for which marijuana is grown. Hemp has a long history of providing many useful products to populations around the world including rope, paper, cloth, resin and oil.
Being a very sturdy and tolerant plant, hemp grows well in Manitoba with its short growing season and sometimes erratic weather. When in the mid to late 1900s, research scientists revealed that the seed from which hemp oil was extracted was edible and, indeed, very nutritious, the stage was set for a viable prairie crop. When the kafuffle with the narcotics act was settled and “industrial hemp” was legalized as a legitimate plant in 1998, it took off. Now it can be added to the list of nutritious foods raised in our own backyard.
What stands out with hemp hearts (how the dehulled seeds are known) is the ideal balance of essential fatty acids especially the ration of omega 6 and omega 3 which work to reduce arterial plaque and blood clots. The seeds also contain GLA (gamma linolenic acid), a rare fatty acid which helps with maintaining “good” cholesterol and a healthy blood pressure level. It should be noted that GLA also works as an anti-inflammatory agent, good news for those dealing with arthritis or muscle pain.
Variety of minerals
Hemp contains a variety of minerals including calcium, zinc and iron which have various functions, but perhaps more importantly it is also a source of magnesium which is not as readily available in foods and yet important for heart health. It is estimated that about three-quarters of Americans do not get enough magnesium in their diets, contributing to a higher risk for hypertension which leads to heart attack and stroke. In addition, magnesium works with calcium in a synergistic fashion to relax and contract the heart muscle.
Hemp also has the benefit of providing high quality protein—in fact, it contains all 10 essential amino acids (“essential” means they cannot be made by the body but must be consumed from the diet). Protein helps growth and repair of cells and tissues so we need to ingest it daily. However, it is often tied up with saturated fats (e.g. meat) so getting protein from a plant source is a healthy alternative.
Other nutrients found in hemp in significant amounts are a range of B vitamins, folic acid and vitamin E which all have input in keeping the body healthy although not directly related to the health of the cardiovascular system.
Hemp hearts can be used just as you would other seeds – sprinkled over salads, cereal or yogurt, tossed into baked goods and as an ingredient in granola.
You might also wish to try hemp seed oil which contains essential fatty acids. It is not appropriate for frying foods since it does not tolerate heat, but may be used in salad dressings and spreads. Another hemp product is protein powder, a nutrient dense food which contains much of the goodness of the seeds.
