Heart Healthy Pumpkin Olive Oil Cake

Yesterday was the first day of Fall. Temperatures in Midwest are cooling down and trees are changing to beautiful fall colors. I was feeling like eating something with fall flavor. The first thing that comes to all your mind in fall is “pumpkin”. There is pumpkin in all the stores, Starbucks is advertising their real pumpkin spiced latte in TV. (Note they are emphasizing this year real pumpkin, does it mean they did not use real pumpkin in their latte before😏).

Pumpkin is actually super healthy for your heart. When you think of pumpkin, you may picture cozy fall recipes, creamy soups, or festive pies. But beyond its seasonal charm, pumpkin is a nutritional powerhouse that supports heart health in many ways. From lowering blood pressure to protecting your arteries, pumpkin and its seeds provide a wide range of benefits that make them a great addition to a heart-healthy diet.

Heart Health Benefits of Pumpkin:

🧡 1. Rich in Potassium – Supports Healthy Blood Pressure

• Pumpkin is naturally high in potassium, which helps counteract excess sodium in the diet.
• Adequate potassium intake is linked to lower blood pressure and a reduced risk of stroke and heart disease.

🧡 2. High in Fiber – Lowers Cholesterol

• Pumpkin flesh is a good source of dietary fiber, which helps reduce LDL (“bad”) cholesterol levels.
• Fiber also supports steady blood sugar levels and helps you feel full, promoting a heart-friendly weight.

🧡 3. Packed with Antioxidants – Protects Arteries

• Pumpkin is rich in beta-carotene (a precursor of vitamin A), vitamin C, and vitamin E.
• These antioxidants fight oxidative stress and inflammation, which can damage blood vessels and contribute to heart disease.

🧡 4. Low in Calories, Nutrient Dense

• Pumpkin is naturally low in calories but nutrient-rich, making it ideal for weight management.
• Maintaining a healthy weight lowers strain on the heart and reduces risk of hypertension.

🧡 5. Magnesium for Heart Rhythm

• Pumpkin seeds (pepitas) are an excellent source of magnesium, essential for heart rhythm regulation.
• Magnesium also helps with blood vessel relaxation and may reduce the risk of arrhythmias.

🧡 6. Healthy Fats from Pumpkin Seeds

• Pumpkin seeds contain plant sterols, omega-6 fatty acids, and monounsaturated fats, all of which support healthy cholesterol levels.
• Regular consumption has been linked to lower blood pressure and improved heart function.

✅ How to Add Pumpkin for Heart Health:

• Enjoy roasted pumpkin cubes in salads or soups.
• Blend pumpkin purée into oatmeal, smoothies, or sauces.
• Snack on unsalted roasted pumpkin seeds.
• Bake with pumpkin puree as a substitute for butter or cream to cut saturated fat.

With all these heart health benefits of pumpkin I wanted to make something with pumpkin and fall spices like cinnamon. After a lot of thoughts, I decided to make a heart healthy pumpkin cake. I did not put lots of butter and processed sugar in it. I made it with pure pumpkin puree, whole wheat flour, olive oil, cinnamon, fresh ginger, pumpkin spice, and raisins. I added only 1 tablespoon of brown sugar and added a light fresh lemon glaze on top of it.

🧡 Heart Healthy Pumpkin Olive Oil Cake  

Ingredients

• 1 can (15 oz) pumpkin purée (check the ingredient label in the back to make sure it’s only pumpkin and nothing else is mixed with it)
• 2 cups whole wheat flour (you can substitute with other healthy flours like almond flour, etc.)
• 1 teaspoon of baking soda
• 1 teaspoon of baking powder
• 1 teaspoon ground cinnamon
• 1 teaspoon pumpkin spice (or a mix of nutmeg, cloves, and allspice)
• 1 tablespoon fresh grated ginger
• 1 tablespoon brown sugar (packed)
• 1 tablespoon of raisins
• 1 large egg
• 3 tablespoons of extra virgin olive oil (EVOO)
• 1 tablespoon of powdered sugar (for a light top glaze), optional
• 1 teaspoon of fresh lemon or lime juice (for a light top glaze), optional

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Directions

1. Preheat oven to 350°F (175°C). Lightly grease an 8x8-inch square baking pan or a round pan. I used my round pan because I could not find my square pan which my husband hid somewhere in the basement and he was not at home to find it .😒
2. Mix dry ingredients: In a medium bowl, whisk together the whole wheat flour, baking soda, baking powder, raisins, cinnamon, and pumpkin spice.
3. Mix wet ingredients: In a large bowl, combine the pumpkin purée, olive oil, egg, brown sugar, and fresh ginger. Stir until smooth.
4. Combine: Gradually add the dry ingredients into the wet mixture, stirring gently until just combined. Don’t overmix, the batter will be thick.
   
5. Bake: Spread the batter evenly into the prepared pan. Bake for 30–40 minutes, or until a toothpick inserted in the center comes out clean.
6. Make the glaze by mixing the powdered sugar with lemon juice in a small bowl.
7. Take a cake out of oven and spread the glaze with a spoon on top it while the cake is still warm.  
   
8. Then Let the cake cool in the pan for 10 minutes before transferring to a plate. 
   
   Now you can enjoy a delicious and heart healthy fall pumpkin cake.
   

   👉 Pumpkin is a heart-smart food that helps lower blood pressure, manage cholesterol, reduce inflammation, and protect arteries; all while being delicious and versatile.