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In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- 12 Healthy Foods Good For Your Heart (Part 2)
- 3 critical reasons you have cellulite...
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12 Healthy Foods Good For Your Heart (Part 2)
Dear Reader,
With such an important job to do for the body, the heart is not an organ you want to ignore. In fact, you want to do all you can, before disease strikes or arteries narrow, to keep your heart healthy and going strong.
Doctors know what you eat has a direct impact on your body, so here's the second half of our list of delicious, heart healthy foods you can add to your diet to keep your most important of muscles in top form.
1. Oranges are a sweet, juicy fruit that is a natural source of the cholesterol fighting fiber pectin, as well as potassium that help to control blood pressure.
2. Swiss Chard is one of those dark green, leafy veggies that's a natural source of fiber, vitamin A and antioxidants lutein and zeaxanthin as well as potassium and magnesium - minerals that are thought to help blood pressure. You can serve with a grilled meat or sauté with olive oil and garlic until it wilts, season with herbs/pepper and serve.
3. Carrots are the sweet, crunchy veggies that might also help control blood sugar and cut the risk of diabetes as well as being a top cholesterol fighter thanks to the natural abundance of soluble fiber.
4. Barley is a nutty whole grain that's good in place of rice, or simmered into soups or stews. The natural fiber in barley can help bring down cholesterol numbers and might reduce blood sugar levels as well. Hulled (whole grain) barley is the best in terms of nutrition.
5. Oatmeal is warm, tasty and a great way to help your heart by bringing down that bad, LDL, cholesterol plus it fills you up for a good long time and help keep blood sugar levels stable as time passes. Add oats as one third of the flour in pancakes, muffins and other baked foods.
6. Flaxseed, the shiny, honey hued seed is a natural source of three things that are good for the heart, fiber, phytochemicals (lignans) and omega-3 fatty acid ALA, converted by the body to the more beneficial DHA and EPA. Grind up flaxseed for the most nutrition, and add to cereal, baked goods, yogurt or even mustard on a sandwich.
Continues below...
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12 Healthy Foods Good For Your Heart (Part 2) Continued...
7. Low fat yogurt and other low fat dairy are often praised for benefits to bone health, but these foods can help control high blood pressure as well. You might try low fat milk, in place of water, in instant oatmeal, dried soups or even hot cocoa.
8. Food fortified with sterols like margarine, soy milk or orange juice deliver helps to fight high cholesterol by blocking cholesterol absorption in the digestive system, and can even bring down LDL (bad) cholesterol by 10% without any impact on the good (HDL) cholesterol. Try to take in at least 2 grams of sterols each day.
9. Coffee and tea may help ward off type 2 diabetes say studies that find those who drink 3-4 cups of coffee a day can cut their risk of diabetes by 25%. Even decaf works. If you already have diabetes or heart issues, caffeine can complicate things for you, so talk to your doctor about drinking it. If you do make coffee a part of your day, choose black or a non-fat latte to keep a handle on the fat and calories.
10. Cayenne chili peppers sprinkled on food may prevent a spike in insulin levels after a meal according to a small study in Australia that found by adding chili to a hamburger meal, overweight volunteers had lower insulin levels.
11. Kosher salt might be worth a try if you have high blood pressure, as it will give you a saltier flavor with less salt, and sodium, than from regular table salt. Measure with care, a teaspoon of Kosher salt has 1,120-2,000 mg of sodium, quite respectable. In cooking, the taste is lost, but you can mix it with your own herbs to make a unique blend of spices.
12. Cherries are delicious and naturally loaded with anthocyanins, an antioxidant thought to help protect blood vessels. All forms (sweet cherries, baking cherries, dried cherries, cherry juice) of cherries provide the benefit; you can sprinkle dried cherries into cereal, batter for muffins, salads or rice.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/heart-disease/ss/slideshow-foods-to-save-your-heart
WebMD info on heart health:
http://www.webmd.com/heart/default.htm
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