Top 10 tips for better heart health
Valentine's Day is February 1 for natural American heart month. How can you make sure your heart will go on beating without going Kerplunk? Let us count the ways ...
Here are our 10 tips for a healthy ticker:
1. Play full of fiber. Not only does fiber help reduce levels of LDL ("bad") cholesterol, it can help in weight management. Being overweight increases the risk of heart failure by one third, while obese is doubled. While two-thirds of Americans are overweight, only half is enough fiber. Top sources include oats, beans, raspberries, blackberries, oranges, and green peas.
2. Bananas. I did when I learned that 99 percent of women and 90 percent of men do not get enough potassium in their diet. Responsibility for regulating the balance fluids in our cells, potassium also blunts the effects of excess sodium. Too much sodium and too little potassium is a recipe for hypertension. Achieving a better balance by reducing salt and increasing potassium intake of bananas, apples land, broccoli and kiwi.
3. Saying "no" to further cut Joe. Four cups of beer a day may raise the blood levels homocysteine, an amino acid associated with an increased risk of cardiovascular disease. Drinking more than two cups of coffee a day can harden arteries and contribute to arteriosclerosis. Take tea's health benefits are the heart blood pressure and reduces inflammation.
4. "Sugar" heart disease. Beets contain betanine antioxidant, which can help keep LDL cholesterol from clogging the arteries, according to a study published in the Journal of Agricultural and Food Chemistry. In addition, this root vegetable is a good source of folic acid, which helps to break this heart-hurtin 'homocysteine. The main sources of folate include spinach, broccoli, romaine lettuce and papaya.
5. Become a better listener. University of Baltimore researchers found that individuals' dominant personalities "had a risk 47 percent higher disease heart compared to their more patient, peer passive. So how do you know if you are "dominant"? Another study has identified several markers - including the tendency to interrupt!
6. The "L" word to your heart truly desires: lycopene. This heart-healthy phytonutrients - the tomatoes, watermelon and pink grapefruit - cholesterol may decrease and reduce inflammation. Harvard researchers found that consumption of seven or more servings of tomatoes per week could reduce the risk of cardiovascular disease by 30 percent.
Seven. Choose healthy fats. Monounsaturated fat (oil Olive thinks, lawyer, nuts) - when used in place of saturated fats (butter think, bacon, beef)-Helps reduce cholesterol. Another healthy fats - Omega-3 - helps reduce inflammation. Omega-3 sources include wild salmon, walnuts and flaxseed.
8. Do not turn breakfast not out of celebration. Although skipping breakfast actually decreases your metabolism, goes to sea is not better. A new study done University of Buffalo found that fat breakfasts major trigger the release of inflammatory chemicals associated with arterial blocked. So skip the stack of pancakes and opt for a strawberry-banana smoothie.
9. Ode to soy. Twenty-five grams of soy protein a day may help lower cholesterol, according to the American Heart Association. Soy and other nutrients for healthy heart: folic acid and magnesium (which helps to maintain normal blood pressure). The soy milk, edamame, tofu and soy nuts are some of the many ways to enjoy soy.
10. Opt for an increase. HDL cholesterol, which is. Higher levels of "good" cholesterol can be almost as important as low levels of LDL cholesterol to maintain cardiovascular disease at bay. In addition to exercise, quit smoking and limit trans fat, a study from the University of Scranton found that drinking cranberry juice may help boost levels of HDL.
Jennifer Grossman is the director Dole Nutrition Institute. - NU
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