How can you prevent artery and heart disease that a majority of Americans develop over a lifetime? Take action now. Focus on heart smart foods that keep your artery walls strong, elastic, and free of plaque (from cholesterol deposits and oxidation), inflammation and clots. Heart-Smart foods fight for your life every day, by protecting your arteries from:
Cholesterol build-up: Eat plant foods (fruit, vegetables, beans, whole grains, nuts, seeds, oils), foods with soluble fiber such as oats, beans and psyllium seeds; fish, poultry without skin, lean beef and pork and lamb cuts; skim milk, low-fat cheese, and spreads and special foods with stanols or sterols (i.e Smart Balance Heart Right spreads and milk). Avoid saturated, hydrogenated and tran fats in lard and fatty cuts of beef, pork, lamb, hot dogs, sausage; burgers, hardened margarine sticks, commercially prepared desserts, snack foods, icing, fried foods.
Cholesterol oxidation: Eat anti-oxidant-rich fruit and vegetables of all types, particularly deep red/blue/purple foods such as red grapes, strawberries, blueberries, blackberries, cherries, grape juice, red wine, dark chocolate, tea, eggplant, raisins, tomatoes and tomato sauce.
Artery stiffness: Eat olive oil, canola oil, seafood (omega 3’s), nuts, and fresh produce that contain anti-oxidants, phyto-nutrients and potassium. Skip the salt shaker, packaged and canned foods, and salty foods that stiffen arteries.
Artery inflammation: Select anti-inflammatory, anti-oxidant-rich foods such as fresh produce, whole grains, beans, seafood, omega 3-rich foods. Eat regular meals with reasonable portions (large meals or large portions inflame artery walls by elevating blood sugar, fats and salt). Avoid excessive sugar, salt, saturated, trans and hydrogenated fats; excess body fat, particularly middle fat; and sitting long hours. Get up and move. Treat and control elevated blood pressure and diabetes. The bottom line: reasonable portions, reasonably sized meals and regular exercise prevent inflammation.
Clot formation: Eat nature’s natural blood thinners to prevent clots, such as seafood, olive and canola oils, red foods with polyphenols (red grapes, red onions, tea, wine, red apples, garlic, grape juice) and red/orange foods such as tomatoes, red bell pepper, berries, cherries, carrots, oranges, grapefruit, sweet potatoes, butternut squash, cantaloupe- all are good for your arteries and blood flow. Omega 3s are found in oily fish, such as salmon, sardines, tuna, herring, bass, trout; walnuts; canola and olive oil, as well as omega 3- fortified spreads, milk, orange juice, low-fat cheese.
In essence, enjoy 2-3 fruit and 2-3 cups of fresh vegetables daily…especially colorful ones, and a variety, to reap the greatest heart-health benefits. Eat beans 4 times a week; nuts 4 times a week -one shot glass of nuts is a serving; seafood at least twice a week; 3 whole grains daily; healthy oils; non-fat or low-fat dairy and lean protein foods.
Limit alcohol, which raises blood pressure and weight, and can interfere with medications. The American Heart Association guideline: “Limit alcohol to no more than one can of beer, five ounces of wine, or one and a half ounces of 80 proof alcohol per day,” for women; two for men. Exceed these amounts, and the benefits of alcohol are countered by increased heart risk.
Remember to get up and move for at least 30 minutes daily. Schedule a little exercise each day for fun, relaxation, stress release, and recreation. You heart and arteries will sing. Plaque and inflammation and clots lessen, artery elasticity and strength increase, LDL (bad) cholesterol lowers, healthy HDL cholesterol rises, blood sugar, fats, and pressure normalize. A little goes a long way to improving your overall health, heart health and sense of well-being.
Seemingly little decisions daily as to what to eat and how much, when to exercise and how much, make a HUGE impact on your heart, and your life.
Discover more heart healthy tips by visiting my website, www.georgiakostas.com. Order my book, The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009), for recipes, teaching tips, menu planning and more. You can also follow me on Facebook/Georgia Kostas Nutrition or twitter @georgiakostas.