Articles

Healthy Eating for a Healthy Heart

By Rita H. Boone, R.Ph., J.D.

February 1, 2008, was declared National Wear Red Day. It is a day for women to consider how heart disease affects their lives and their families. Heart disease, stroke, and other cardiovascular diseases remain the number one killer of women in the United States.

Legislation has been proposed in Congress called the HEART for Women Act. The goal of this legislation is to make women and their physicians aware that nearly 400,000 American women die each year from cardiovascular disease and to advocate for the elimination of disparities in the diagnosis and treatment of heart disease and stroke in women.

Beyond legislation and medical intervention, women have available to them many of the tools necessary to help protect their heart and blood vessels. The right food choices can make an enormous difference in decreasing the risk of developing cardiovascular disease.

According to registered dieticians, foods "[f]rom asparagus to sweet potatoes to a robust cabernet -- every bite (or sip) of heart-healthy foods delivers a powerful dose of phytonutrients that prevent and repair damage to cells. That's the essence of preventing heart disease". Phytonutrients are certain organic components of plants that are thought to promote human health. Fruits, vegetables, grains, legumes, nuts, and teas are rich sources of phytonutients. While they are not "essential" for life, they may provide benefits, including serving as antioxidants enhancing immune response, causing cancer cells to die and detoxifying carcinogens.
Research studies have linked fruit and vegetable consumption with lowering the risk for chronic diseases including some cancers and heart disease. However, hard proof that documents these benefits is minimal. Notwithstanding that, including increased consumption of foods that are rich in phytonutrients as part of the strategy to reduce the risk of heart disease is not unwise.
Nutrition experts from The Cleveland Clinic and the American Dietetic Association, have put together a list of the "best of the best" heart-healthy foods. The foods listed below are considered "top-performers" in protecting your heart and blood vessels. The list includes the beneficial component of the food as well as suggested preparation methods.

1. Salmon
   Omega-3 fatty acids.
   Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2. Flaxseed (ground)
   Omega-3 fatty acids; fiber, phytoestrogens.
   Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
   
3. Oatmeal
   Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
   Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4. Black or Kidney Beans
   B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
   Give soup or salad a nutrient boost -- stir in some beans.

5. Almonds
   Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
   Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6. Walnuts
   Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
   Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

7. Red wine
   Catechins and reservatrol (flavonoids).
   Toast your good health! A glass of red wine could improve "good" HDL cholesterol.

8. Tuna
   Omega-3 fatty acids; folate; niacin.
   Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" a light dressing -- in your office fridge.

9. Tofu
   Niacin; folate; calcium; magnesium; potassium.
   Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

10. Brown rice B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

11. Soy milk
    Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
    Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12. Blueberries
    Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
    Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
    
13. Carrots
    Alpha-carotene (a carotenoid); fiber.
    Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14. Spinach
    Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
    Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15. Broccoli
    Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
    Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16. Sweet potato
    Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
    Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

17. Red bell peppers
    Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
    Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

18. Asparagus
    Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
    Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

19. Oranges
    Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
    Got orange juice? Check out the new nutrient-packed blends.

20. Tomatoes
    Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
    For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

21. Acorn squash
    Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
    Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, raisins.

22. Cantaloupe
    Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
    A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

23. Papaya
    Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
    Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

24. Dark chocolate
    Reservatrol and cocoa phenols (flavonoids).
    A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

25. Tea
    Catechins and flavonols (flavonoids).
    Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
    

Phytoestrogens are substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL "bad" cholesterol and triglycerides, and even blood pressure.

1. Phytosterols are plant sterols that chemically resemble cholesterol -- and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.

2. Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.

3. Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL "bad" cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-flavonoid polyphenols include ellagic acid (found in all types of berries).

4. Omega-3 fatty acids (found in fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure.

5. B-complex vitamins -- like Vitamin B-12 (folate) and vitamin B-6 -- protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (vitamin B-3) helps increase HDL "good" cholesterol.
   
6. Vitamins C and E are antioxidants that protect cells from free radical damage. Magnesium, potassium, and calcium help lower blood pressure. Fiber-rich foods help lower cholesterol levels.
   

http://www.webmd.com/solutions/healthy-heart-guide/top-foods
http://www.americanheart.org
http://www.heartforwomen.org
http://www.webmd.com/diet/phytonutrients-faq