 |
February 10, 2012
 |
Nutrition Article
HEART HEALTHY FOODS
|
In NUTRITION, baby boomers receive healthy eating tips from health reporters and dietitians, many of whom are boomers, too.  Judy Swancutt Registered Dietitian |
 Feed Me Right! |
(50PlusPrime) OAK PARK, MICHIGAN --
There is so much written about foods high in cholesterol or saturated fat as they contribute so readily to heart disease. Often people feel as if there is little, if anything, left to eat. However, studies have shown that there are foods that are actually Heart Healthy and some of these foods are even being called “functional food.”The International Food Information Council (IFIC) defines a Functional Food as “any food or food component that may promote a health benefit beyond basic nutrition.” These foods if consumed on a regular basis have been shown to retard or decrease the progression of degenerative diseases such as Heart Disease. This article will define some of these foods. Since most of these have appeared in earlier articles on this Web site, more detailed information on a specific food can be obtained by reviewing previous articles.
Soy foods have the compound isoflavens that seem to decrease cholesterol. Foods high in soy include soymilk and textured soy protein, which is the main ingredient in many of the meat substitutes. Isoflavines in pill form do not seem to provide the same benefit.
Fish is rich in Omega 3 fatty acids. The American Heart Association (AHA) recommends fish twice a week for heart health.
Walnuts also are a good source of Omega 3 fatty acids.
Nuts and Peanuts are a good source of polyunsaturated fats, which reduce cholesterol. They are also a source of soluble fiber, which is also known to reduce cholesterol.
Plant Esters is the refined form of plant sterols, which have been shown to decrease cholesterol. These plant esters have been added to some vegetable oil spreads because of the cholesterol lowering properties.
Tart cherries have anti-inflammatory properties. Some evidence links inflammation as one cause of heart attacks.
Garlic has been shown to decrease cholesterol and possibly contributes to the maintenance of the elasticity of an aging blood vessel.
Yogurt often contains good bacteria called L. acidophilus, which has been noted to contribute to the reduction of cholesterol by interfering with the re-absorption of cholesterol in the gut.
Soluble fiber can decrease cholesterol by also interfering with the re-absorption of cholesterol. Foods that are high in soluble fiber include: apples, lentils, oats, oatmeal and oat bran, dried beans, peas, barley, citrus fruit, and carrots.
Olive Oil and Canola oil are good sources of mono-saturated fats that lower only the Low Density Lipoproteins (LDL) and leave the High Density Lipoproteins (HDL) alone.
Fresh fruits and vegetables contain all the vitamins, minerals and phytochemicals needed to optimum health. Studies have repeatedly shown that people who include the most fresh fruits and vegetables in their diet have the least amount of heart disease. Any increase that you can make is beneficial.
This Thanksgiving can be more Heart Healthy by not only eliminating foods but by adding heart healthy alternatives to the meal. Happy Thanksgiving!
