Heart Healthy Food or Not

Heart Healthy Food or Not

1. Fatty Fish
The real deal! If you’ve been fishing for good news, you’ve found it. Fatty fish like salmon, lake or rainbow trout, herring, anchovies, sardines, albacore tuna, and tuna steaks are packed with heart-shielding omega-3 fatty acids. The American Heart Association advises Americans to eat fish at least twice weekly. That’s because cold water fish and their omega-3 fats reduce the inflammation that precedes heart disease, lower the risk of irregular heartbeats, make the blood less sticky and less likely to form clots, and, when taken in large doses, lower triglycerides.

In 2004, the Food and Drug Administration and the Environmental Protection Agency warned at-risk groups to completely avoid the four fish most heavily contaminated with mercury: swordfish, king mackerel, shark, and tilefish. Albacore tuna and tuna steaks are fifth on the list, so eat six ounces or less and feed your children only one small portion weekly.

2. Beans
The real deal! When you were in grade school, you learned that beans, beans are good for the heart. But you probably didn’t learn why. They’re naturally chock full of blood pressure-lowering potassium and magnesium, heart-friendly folate, cholesterol-lowering soluble fiber, and more. The 2005 U.S. Dietary Guidelines for Americans recommends three cups of beans and other legumes weekly.Eating at least four servings of beans weekly lowers the risk of coronary heart disease by 22%, according to a study of nearly 10,000 men and women in the U.S. So fill up on those garbanzos, pintos, limas and great northerns – they’re an excellent way to stay lean, increase longevity, and decrease your risk of certain cancers.

3. Nuts
The real deal! Nuts give us healthy fats, protein, fiber, minerals, and vitamin E. This vitamin wedges itself within our cell membranes and offers protection from damaging free radicals – likely protecting us from heart disease and other conditions such as cancer and eye disease. Eat nuts at least four times a week to lower your risk of developing coronary heart disease by 37%. Each additional serving drops your risk another 8%. In particular, walnuts pack a healthy dose of omega-3 fatty acids. They’re not the same powerful omega-3s found in fish, but this plant type shows promise in guarding the heart. Nuts aren’t just a snack (or bar) food, either. Add a sprinkling to salads, vegetables, rice, and more. Spread peanut butter and other nut butters on whole grain bread or crackers; dab some on banana or apple slices.

4. Minute Maid Heart Wise Orange Juice
The real deal! Orange juice, cheese, margarines, chocolate bars, and more are now fortified with cholesterol-lowering plant stanols or sterols, collectively called phytosterols. Phytosterols are the plant’s cousin to cholesterol, but are naturally present in only minute amounts. Once added to food in larger quantities, they battle cholesterol by blocking its absorption, forcing the cholesterol to be eliminated by the body. Having a couple servings each day can lower your LDL (bad) cholesterol by 5%-15%. But don’t merely add these phytosterol-enriched products to your diet, or you’ll likely gain weight. You’ve got to swap a regular candy bar for a CocoaVia bar or your usual OJ for this Minute Maid version.

Wine
Read the fine print! Good news for those of you who’d rather toss down a beer than sip a glass of wine. Researchers estimate that moderate drinking of any alcoholic beverage reduces the risk of heart disease by 30%-50%. A Finnish study suggests that as little as half a drink per day lowers the risk of type 2 diabetes.For women, moderate drinking equals no more than one drink per day. Men can enjoy twice that.Some experts speculate that red wine bestows additional benefits. Made from grapes with intact skins, red wine provides a variety of compounds that may aid the heart.However, be careful. High alcohol intake is linked to increased risks of both heart disease and diabetes, as well as diseases of the liver and pancreas, sudden death, and accidents.