Tuesday, 13 February 2018

20 Best Foods for Your Heart

Slide 3 of 21: Don’t just eat these at the sushi joint! The soybean pods are a great anytime snack because they’re an excellent source of magnesium, folate, and potassium. These nutrients can help lower blood pressure and support heart health, reducing your risk for heart disease. Fiber protects the heart by boosting the body’s ability to produce low-density lipoprotein (LDL) receptors, which act like bouncers, pulling “bad” cholesterol out of the blood. And beans are an excellent source. Researchers at the University of Leeds analyzed a number of studies and found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed. Nosh on dry roasted edamame or heat up frozen pods for a satisfying snack.

  • Slide 5 of 21: Americans eat more tomatoes and tomato products than any other non-starchy “vegetable.” And that’s good news, researchers say, because tomatoes are particularly rich in lycopene, an antioxidant that, unlike most nutrients in fresh produce, increases after cooking and processing. Dozens of studies suggest a relationship between regular intake of lycopene-rich tomatoes and a lower risk of cardiovascular disease, skin damage, and certain cancers. Researchers even found a concentrated “tomato pill” improved the widening of the blood vessels in patients with cardiovascular disease by over 53 percent compared to a placebo. Since the disease-fighting polyphenols in tomatoes occur in the skin, grape and cherry tomatoes are a healthier option.
  • Slide 6 of 21: Perhaps this is Mother Nature’s way of giving us a hint: Heart-shaped walnuts are brimming in antioxidants and omega-3 fatty acids that can significantly reduce the risk of heart disease—an umbrella term that refers to a number of deadly complications (including heart attack and stroke) that amount for about 600,000 deaths in the United States per year. The most comprehensive review of clinical trials on nut consumption in relation to cardiovascular disease showed consuming just one ounce of walnuts five or more times a week—about a handful every day—can slash heart disease risk by nearly 40 percent! Most of the heart-health benefits come from walnut oil, so release the oils by roasting them in a dry pan over medium heat. Or pick up a bottle of walnut oil for dressing and cooking.
  • Slide 8 of 21: “Sprouted” garlic—old garlic bulbs with bright green shoots emerging from the cloves—usually ends up in the garbage. But scientists report that this type of garlic has even more heart-healthy antioxidant activity than the fresh stuff. Aged garlic extract, also known as kyolic garlic or A.G.E. is a popular supplement because it’s odorless (let the kissing commence!). A study found that participants who took four pills a day saw a reduction in plaque buildup in the arteries. Try Kyolic Aged Garlic Extract—4 ml a day can boost your circulation, and they’re odor free.
  • Slide 9 of 21: A study of more than 2,000 adults revealed that those who consume just 2 percent of their total daily calories from yogurt—that would be like eating one six-ounce cup of yogurt every three days—have a 31 percent lower incidence of hypertension than those who eat the creamy stuff less often, according to the American Heart Association.And another study found that each weekly serving of yogurt was associated with a 6 percent reduction in one’s risk of hypertension. It goes back to those two essential nutrients, vitamin D, and calcium. And some yogurts also carry a nice dose of potassium, a proven blood-pressure reducer. An 8-ounce container of Stonyfield’s Organic Smooth & Creamy yogurt, for example, contains up to 11 percent of the day’s recommended intake, more than you’d get from a small banana. Just keep an eye out for flavored yogurts—they are usually packed with added sugars. Opt for one of our <a href="http://www.eatthis.com/best-yogurts-for-weight-loss?utm_source=msn&utm_medium=feed&utm_campaign=msn-feed">25 Best Yogurts for Weight Loss</a>.
  • Slide 13 of 21: The fatty fruit may add much-needed creaminess to your salads and sandwiches, but besides for flavor and texture, avocados also pack in a solid dose of monounsaturated and polyunsaturated fats that help lower LDL (bad cholesterol) as well reduce your risk for cardiovascular disease and inflammation, according to Splaver. Stick to topping your lunch with just a ¼ of the calorie-dense fruit to reap the benefits.
  • Slide 14 of 21: Whether you transform them into crispy chips or spend the extra minutes massaging them for a hearty salad, kale is one of our favorite anti-inflammatory superfoods. The leafy green clocks in at just 33 calories per cup yet manages to pack in a solid amount of fiber, anemia-fighting iron, fat-soluble vitamins K, A, C, and bone-building calcium.
  • Slide 15 of 21: The subtly sweet nut is ideal for topping over a warm bowl of oatmeal, grinding into a creamy butter, or noshing on as a midday snack. The best part? According to Splaver, magnesium- and antioxidant-rich almonds can protect your heart by lowering your LDL levels and promoting better blood sugar levels, and blood pressure control.
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  • Slide 17 of 21: “Whole grains contain the entire grain, meaning they had not been heavily processed to remove the bran and the germ,” explains Fisher. They are excellent sources of dietary fiber, which have been shown to improve elevated blood cholesterol levels and reduce the risk of heart disease and stroke. Whole grains promote satiety, thus reducing the risk of obesity.” Next time you stack a peanut butter and jelly sandwich, make sure you reach for some 100 percent whole-grain toast rather than slices of Wonder bread. The extra protein, fiber, and vitamins will keep you stay satiated and less apt to return to the kitchen for seconds.
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  • Slide 19 of 21: Although quinoa seems to be a popular grain choice these days, Kamut, or Khorasan wheat, is a hearty grain that deserves a spot on your plate. It’s rich in heart-healthy omega-3 fatty acids, high in protein (nearly 10 grams per cup!) and has a ton of heart-healthy fiber—21 grams per cup. A study in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4260112/">European Journal of Clinical Nutrition</a> found that participants who ate Kamut wheat products in place of refined wheat reduced total cholesterol, LDL cholesterol (the bad kind), and cytokines, which cause inflammation throughout the body, all in just eight weeks.
Slide 4 of 21: A recent study at Penn State found that people who react badly to stressful situations have increased levels of inflammation in their bodies—and inflammation is directly tied to obesity, as well as diseases like diabetes, heart disease, and cancer. When anxiety rides high, you’re also at the mercy of stress hormones such as cortisol—known as “the belly fat hormone” for its ability to pull lipids from the bloodstream and store them in our fat cells. What makes rooibos tea particularly good for soothing your mind is the unique flavanoid called Aspalathin. Research shows this compound can help keep your heart healthy by reducing stress hormones that trigger hunger and fat storage. There’s a reason it make it onto our list of the <a href="http://www.eatthis.com/21-best-teas-for-weight-loss/?utm_source=msn&utm_medium=feed&utm_campaign=msn-feed">22 Best Teas for Weight Loss</a>.
Three out of four Americans have a ‘heart age’ that’s older than their own. In fact, three out of four Americans have a “heart age” that’s older than their own, according to scientists at the Center for Disease Control (CDC). After looking at men and women in every state, and estimating their heart age based on risk factors like high blood pressure, obesity, smoking and diabetes, they determined that we’re a nation of barely-ticking time bombs.But there are easy ways to separate yourself from the pack and turn back the clock on your heart. In fact, according to a recent study at Emory University, more than 50 percent of all heart attack deaths can be prevented with a handful of dietary changes. So take your heart health into your own hands. The editors of Eat This, Not That! have identified the absolute best foods to protect yourself from heart disease and diabetes, all while dropping pounds. And on top of adding these foods to your diet, you might as well start removing these 30 Worst Foods For Your Heart while you’re at it.

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