Page 11 - Go Red For Women 2017

The best (and worst) foods for heart health
N o one wants to
hear from their
doctors that they
have joined the
millions of people across
the globe who have been
diagnosed with heart dis-
ease.
Many factors contribute
to the development of heart
disease, including smoking,
lack of exercise and stress.
Diet and whether a person
is overweight or obese can
also have a direct link to
heart health.
A variety of foods are
considered helpful for
maintaining a strong and
healthy heart and cardiovas-
cular system, while others
can contribute to conditions
that may eventually lead to
cardiovascular disease or
cardiac arrest. Moderation
enables a person to sample
a little of everything, but not Omega-3s also can be found
Cholesterol and its relation to heart disease
High cholesterol levels
have long been directly
linked to heart disease. But
as more research into cho-
lesterol and its relation to
heart disease is conducted,
some doctors are shifting
their views on the relation-
ship between the two.
Statistics from the
American Heart Associ-
ation indicate that 75 mil-
lion Americans currently
suffer from heart disease.
And even though one-
quarter of the population
takes cholesterol-lowering
medication and have re-
duced the fat content of
their diets, the AHA esti-
mates that more Americans
will die of heart disease
than ever before.
New research has shown
that statin drugs are ineffec-
tive at reducing mortality
rates in most populations.
Furthermore, according to
the Framingham Heart
to make any one food a
habit. The following are
some foods to promote
heart health and some foods
you might want to avoid.
Good
? Tree nuts: Tree nuts
contain unsaturated fats that
can help lower LDL choles-
terol (the bad stuff) and
improve HDL (the good
stuff).
? Whole grains: Whole
grains contain complex
carbohydrates for energy, as
well as protein and fiber.
Fiber can help scrub choles-
terol from the blood, lower-
ing bad cholesterol levels.
? Fatty fish: Many
cold-water, fatty fish, such as
halibut, herring and salmon,
contain omega-3 fatty acids,
which are heart-healthy.
in walnuts, flaxseed and
Study, which is the longest-
running and most compre-
hensive study on heart
disease to date, it was dem-
onstrated that cholesterol
intake in the diet had no
correlation with heart dis-
ease.
Many researchers now
believe the primary causes
of heart disease are inflam-
mation and oxidative stress.
According to Dr.
Dwight Lundell, a heart
surgeon and author of the
book, “The Great Choles-
terol Lie,” foods like re-
fined sugars and vegetable
oils used to preserve proc-
essed foods may lead to the
inflammation that ulti-
mately causes heart dis-
ease. Inflammation is the
body’s immune response to
a foreign invader. Foods
high in sugar and saturated
fat can exacerbate inflam-
mation.
To combat inflamma-
some soy products.
? Beans: Beans and
other legumes are an excel-
lent source of protein and
can be a stand-in for meats
that are high in saturated fat. sausage can be a big offend- hypertension.
Beans also contain choles-
terol-lowering soluble fiber
and folate,.
? Yogurt: Researchers in
Japan found yogurt may
protect against gum disease.
Left untreated, gum disease
may elevate a person’s risk
for heart disease.
? Raisins: Raisins con-
tain antioxidants that may
help reduce inflammation.
Poor
? Fried foods: Many
fried foods have little nutri-
tional value, as they tend to
be high in saturated and
trans fats. French fries are
particularly bad because
they are carbohydrates fried
tion, people can adopt a
healthy eating style. Fatty
fish, whole grains, leafy
greens, fiber and nuts can
help reduce inflammation.
Exercise also can reduce
inflammation. Research
from Mark Hamer, an epi-
demiologist at University
College London, found
that, regardless of BMI or
weight, study participants
who completed 2.5 hours
of moderate exercise each
week — about 20 minutes
a day — lowered their
markers of inflammation by
at least 12 percent.
When a person exer-
cises, muscle tissue releases
a protein molecule called
cytokine, which likely
prompts an inflammation
drop. Just about any type of
workout that raises heart
rate is effective in helping
with inflammation.
Metro Creative
Connection
and then doused in salt. the salt shaker in the spice Metro Creative Connection SPECIAL ADVERTISING SECTION OF THE MORNING CALL
? Sausage: Processed cabinet and opt for herbs
for flavoring, advises the be found in dairy products,
meats have frequently American Heart Associ- particularly the full-fat
earned a bad reputation ation. High-sodium diets versions. Butter, sour cream
among cardiologists, but often are to blame for and milk can be problemat-
ic when people overindulge.
er, due in large part to its Opt for low-fat dairy when
high saturated fat content. ? Dairy: Artery-clog- possible.
ging saturated fat also can
? Red meats: Enjoying Metro Creative
a steak is probably not as Connection
bad as eating a deep-fried
brownie, but it’s best to
limit red meat consumption
to about 10 percent or less
of your diet.
? Added sugars: Sugar
can increase blood pressure
and triglyceride levels.
Sugar often hides out in
foods that you would not
associate with the sweet-
ener. Plus, many people
unwittingly consume too
much sugar simply through
sugar-sweetened beverages
and ready-to-eat cereals.
? Salty foods: Leave
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