Dark chocolate!
Lycopene in tomatoes! Antioxidants
in red wine! February is American Heart Health
Month accompanied conveniently by Valentine’s Day which helps tie it all
together because so many “romantic” foods are also beneficial for your
cardiovascular system. However, I cannot
help but observe that once again our society is drawn to single-agent cures for
an incredibly complex topic. Eating some
of these foods in moderation have been shown to improve heart health but when
we combine beneficial foods and lifestyle habits that are supportive of
cardiovascular health, we can begin to focus more on the big picture.
Heart health is important and does deserve a month of
recognition as it continues to be the statistically number one killer of
American men and women. According to the
CDC, 715,000 Americans have a heart
attack each year while 600,000 people die from heart disease (1 out of every 4
deaths). Eat your fish oil, dark
chocolate, red wine and tomato sauce, but also take into consideration the following
less romantic sounding advice:
Diet
There are so many “heart healthy” lists. Take the time to notice which compounds show
up on every one time and time again.
Here is a list from this year including their potential cardiovascular
benefits:
- Oatmeal: *beta-glucans, fiber *complex plant structures found in the cell walls of some bacteria, yeast, fungi, and cereal bran, beta-glucans might lower blood cholesterol by preventing the absorption of cholesterol from food in the stomach and intestines.
- Salmon: omega 3, vitamin D
- Broccoli: antioxidants (flavonoids and detoxification support)
- Nuts: unsaturated fat, fiber, antioxidants
- Avocado: monounsaturated fat and antioxidants
- Cantaloupe: antioxidants (in the form of carotenoids) and fiber
- Red wine: *resveretrol (antioxidant) *resveratrol and proanthocyanidins found in grapes and wine play role in protecting our hearts by stopping the oxidation of LDL (bad cholesterol) and decreasing the stickiness of blood.
- Olive oil: monounsaturated fats and antioxidants
- Dark chocolate: antioxidants *flavonoids like these are also found in green and black teas, cherries, apples, red grapes and other deeply colored fruits and vegetables.
- Tomatoes: *lycopene (antioxidant of the carotenoid family) *lycopene does not get converted to vitamin A like other carotenoids and so it can uniquely quench the free radical “singlet oxygen” found in cell membranes which in turn minimizes cell damage and leads to a healthy heart and cancer protection.
When you see these lists of heart healthy foods, trends
start to emerge of which are supportive of the cardiovascular system. Over and over again: antioxidants in the form
of plant-chemicals (especially vitamin E and beta-carotene), fiber, healthy
unsaturated fats. There is no single
food, no single supplement or no single pill that will equate heart
health. Instead, we need to focus on a healthy
lifestyle. Beyond diet alone, there are many other
lifestyle factors that can help achieve heart-healthy status:
Maintain
a healthy weight
Eating whole, unprocessed foods may help control weight when
consumed in moderation. Besides that:
Exercise
regularly
Physical
activity can help maintain a healthy weight and could lower cholesterol and
blood pressure. The Surgeon General
recommends adults engage in moderate-intensity physical activity for a minimum
of 30 minutes on most days of the week (that means 5-7).
Control
your blood pressure
Ideal: 120/80. Note that excess alcohol consumption can
also increase blood pressure. Additionally, the American Heart Association
recommends limiting sodium to less than 1500 mg per day. Managing your stress is another important
part of maintaining appropriate blood pressure levels.
Don't
smoke
Cigarette
smoking greatly increases your risk for heart disease.
Track
your cholesterol
You
should get your cholesterol levels checked at least once every five years. Request
this test at your next visit and track it over time to watch for trends and the
need for intervention through lifestyle or medication.
Manage
your diabetes
Diabetics are at increased risk for heart disease. If
you have diabetes, monitor your blood sugar levels closely and keep open
communication with your health care provider about heart health.
Take
your medicine
If you're
taking medication to treat high blood pressure, high cholesterol, or diabetes,
follow your provider’s instructions carefully. Always ask questions if you
don't understand something and take your medications as prescribed every day.
References:
