Heart disease remains the number one cause of death in the United
States for both men and women. Traditionally, a low fat diet has
been the prescription for heart health which causes many people to
shrink away. Not anymore! The good news is there are many things you
can add to your diet that can greatly improve your risk factors of
heart disease. Here are 6 power foods you can start adding to your
diet to keep you heart healthy!
Nuts- Although nuts aren't exactly
low in calories or fat, they contain high levels of unsaturated fats
that are known to lower "bad" LDL cholesterol levels in the blood
and reduce the risk of heart disease. Studies have shown eating
about one ounce of nuts every day will reduce the risk of heart
disease in the long run by 30% according to Frank Hu, MD, PhD,
associate professor of nutrition and epidemiology at the Harvard
School of Public Health.
Soy- Soy has also been shown to lower cholesterol levels. Using
soy on a weekly basis is a great step towards protecting your heart.
If you are not a tofu fan, try soy milk or yogurt, garden burgers,
edamme (soy beans), or soy sausage patties. There are all kinds of
ways to include soy in your diet!
Hot Cocoa- Yes you read right! Cocoa contains high levels of
flavonoids which are a class of phytochemicals known to help prevent
heart disease. Researchers have found that hot cocoa has more
disease-fighting antioxidants than tea or red wine and the heat may
help propel them into the bloodstream. Hot cocoa is also much lower
in saturated fats than other chocolate sources such as candy bars.
Beans and Lentils- including kidney beans, peas, black beans,
etc. ---are high in both soluble fiber and folic acid to help lower
cholesterol and decrease homocysteine levels (high homocysteine
levels are associated with increased risk of cardiovascular
disease).
Broccoli- A powerful antioxidant found in broccoli and broccoli
sprouts may help protect the heart from high blood pressure, heart
disease, and stroke. A new study shows the compound, called
glucoraphanin, helped improve heart health, fight inflammation, and
boost natural defense systems against oxidative stress.
Grape juice- The flavonoids in grape juice, like that in wine,
have been shown to prevent the oxidation of so-called bad
cholesterol (LDLs, or low-density lipoproteins) that leads to
formation of plaque in artery walls. Grape juice can also lower the
risk of developing the blood clots that lead to heart attacks.
Start adding these foods today and begin your journey to better
heart health.
© Meri Raffetto, 2004
