Feed the Beat
by Willie Victor
Fresh foods loaded with antioxidants, healthy fats, and lean protein can decrease our risk of developing heart disease – the number one cause of death in the U.S. The best part is there are food choices that are simple, easy to prepare, and readily available.
Fish – One of the most important nutrients for a healthy heart is Omega-3 fatty acids, which help to reduce blood pressure and clotting. Salmon, mackerel, tuna, herring, sardines, and anchovies are the richest in Omega-3 fats. Sardines also provide calcium and niacin. Salmon contains astaxanthin and mackerel contains selenium, both antioxidants that protect against free radicals. Salmon, a good lean protein, if eaten twice a week may reduce your chance of a heart attack by one-third. It is important to buy wild, not farmed, fish. Wild fish feed on plankton and algae which makes the Omega-3 fatty acids. Farmed fish, on the other hand, ingest corn, antibiotics, pesticides, heavy metals, and, in the case of salmon, red dye tablets to make the meat appear the color of wild salmon.
Lean Meats – The heart, of course, is a muscle, and lean meats like turkey and chicken can provide the necessary protein to build muscle. The stronger the heart muscle the stronger it beats. Turkey also contains tryptophan which can help you relax and lower the stress hormones produced when you are anxious. This benefit can help to prevent a heart attack.
Nuts - All nuts provide fiber which is very important for heart health. Almonds and macadamias contain Omega-3 fatty acids. People sometimes avoid walnuts because they are high in mono and polyunsaturated fat and calories, but they also contain vitamin E, magnesium, folate, fiber, and phytostreols, and are beneficial if eaten in moderation. Alpha-linolenic fatty acids found in plant foods like walnuts boost the immune system, reduce blood clots, and protect against heart attacks. They also increase HDL levels, lower triglycerides levels, protect arteries from plaque buildup, are anti-inflammatory and lower blood pressure
Olive Oil – Olive oil is another monounsaturated fat that lowers LDL cholesterol and raises HDL. Results from the Seven Countries Study looked at cardiovascular disease across the globe. Men in Crete have a predisposition for high cholesterol levels but few die from heart disease because the fat in their diets is derived primarily from olive oil.
Oatmeal - Oatmeal provides Omega-3 fatty acids as well as magnesium, potassium, folate, niacin, and calcium. Oats are a good source of soluble fiber, which lowers LDL cholesterol. Buy steel cut oats as they have more fiber and less sugar than instant varieties.
Legumes – Lentils, kidney beans, black beans, and chickpeas are packed with ingredients for a healthy heart, including Omega-3 fatty acids, calcium, fiber, and protein, are low in fat, and have no cholesterol. Black and kidney beans provide B-complex vitamins, such as B-3, B-6, B-9, and B-12, which protect against blood clots and atherosclerosis, and increase HDL cholesterol.
Fruits and Vegetables – Upping the servings of all vegetables gives your heart a boost. The Physicians Health Study examined more than 15,000 men for 12 years and found that those who ate at least two-and-half servings of vegetables a day cut their risk of heart disease by 25% compared to those who did not eat any. They found that each additional serving above that reduced the risk by another 17%.
Avocado is one fruit that is packed with monounsaturated fat, which helps lower LDL (i.e., bad) cholesterol and raise HDL (good) cholesterol, thereby reducing your risk of heart disease. Avocados also allow for the absorption of other carotenoids like beta carotene and lycopene which are essential for heart health.
All berries are anti-inflammatory and filled with antioxidants, but the ones with the highest amounts are blueberries, raspberries, blackberries, and strawberries.
Spinach is loaded with heart-healthy nutrients like lutein, folate, potassium, and fiber.
Wine – A little red wine keeps the heart beating longer and stronger (the key words here are “a little”). Wine contains resveratrol and quercetin, potent antioxidants that act as a free-radical scavengers, reducing platelet aggregation, and keeping blood vessels open and flexible.
Garlic – The world’s oldest known medicinal and culinary herb is packed with antioxidants. Studies have shown that garlic keeps the heart healthy by lowering cholesterol levels, reducing blood pressure, fighting free radicals, and keeping blood from clotting.
Food is not the only way to love your heart. Eight hours of sleep, regular exercise, and drinking plenty of water are also key. But informed, daily food choices can make a big difference. Your heart and your family will love you for it!
