Eating
for a Healthy Heart
Prevention is Key!
-- By Liz Noelcke
When it comes to heart disease,
prevention is your best bet. High blood pressure and hypertension
put undue stress on the heart, blood vessels and other organs. A
person can get excellent heart health through a variety of ways,
especially through a good diet.
Certain foods have been shown to
be healthy for the heart. A recent study at Harvard University concluded
eating just one serving of a tomato-based product can lower the
risk of heart disease by up to 30%. That’s a pretty significant
number.
Eating fresh fruits and vegetables
is good, as these foods are rich in anti-oxidants. The key here
is fresh, not canned. When you buy canned, you are getting lots
of sodium, which is a big factor for high blood pressure. Another
way to reduce your sodium intake is using herbs and spices instead
of salt.
Also, eat the skin from fruits such
as apples; it contains fiber. Fiber is a key ingredient for your
heart. When consumed with enough frequency, this can help to lower
cholesterol.
Fish has the proven benefits of
omega-3 oil, compared to the sometimes fattiness of red meat. Omega-3
may lower the risk of abnormal heart rhythms and reduce the cohesion
of blood cells, which make them less likely to form clots and block
arteries. Omega-3 seems to be particularly beneficial to people
already at risk for heart disease and those who have experienced
a heart attack.
Now for a few surprises. Researchers
at the University of California Davis found chocolate contains flavinoids,
which are chemicals that thin the blood and help prevent clotting.
Cocoa also contains antioxidants that help stave off disease, and
it's high in healthy monosaturated fat. As long as it’s in moderation,
chocolate is good for your heart.
Alcohol, long considered harmful
to the liver and brain, can also be a cause of high blood pressure.
But a drink a day could keep a heart attack at bay. New research
suggests that having a glass of alcohol at least three days a week
could lower your risk of heart attack by one-third. Red wine is
the best drink to have. It protects the HDL cholesterol, which is
the "good" cholesterol.
Also, avoiding smoking will help
reduce the risk of heart disease. Not only does smoking hurt the
lungs, but it also can harden arteries. Remember, your heart is
one of the most important organs in your body.
Do whatever you can to keep
it healthy.
