Nutrients in Heart Healthy Foods

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Dark chocolate contains plant-based antioxidant compounds called flavonoids, which are associated with a lower risk of h...
17/05/2023

Dark chocolate contains plant-based antioxidant compounds called flavonoids, which are associated with a lower risk of heart disease. Some studies indicate that cocoa consumption is linked to a lower risk of high blood pressure in adults. Don't rely on chocolate alone for flavonoids though — you can also get them from fruits and vegetables, which additionally provide other vitamins and minerals.

Oily fish like salmon, tuna, and mackerel are rich in omega-3, a type of fatty acid. Omega-3 helps lower levels of trigl...
17/05/2023

Oily fish like salmon, tuna, and mackerel are rich in omega-3, a type of fatty acid. Omega-3 helps lower levels of triglyceride, which is the main component of body fat. It can also decrease the aggregation of platelets, which in turn helps prevent the blocking of blood vessels. Research shows that people who eat oily fish a few times a week have almost half the risk of dying from heart disease than people who eat no fish.

Besides plenty of antioxidants and fiber, spinach also has high levels of a type of Vitamin B called folate. B vitamins ...
17/05/2023

Besides plenty of antioxidants and fiber, spinach also has high levels of a type of Vitamin B called folate. B vitamins like folate break down homocysteine, an amino acid that can cause internal artery damage. One study showed that people with high blood pressure who took folic acid supplements in addition to their usual medication were less likely to have a stroke over four and a half years than people who took the medication alone.

If you do not have a cold, allergies, the flu, and you have a prolonged cough lasting more than three to four weeks, con...
17/05/2023

If you do not have a cold, allergies, the flu, and you have a prolonged cough lasting more than three to four weeks, consult your doctor, especially if you smoke. Your doctor will examine your throat, check your lung function, and possibly order X-rays.

Difficulty swallowing may be a symptom of a gastrointestinal (GI) cancer, such as esophageal cancer. Tell your doctor ab...
17/05/2023

Difficulty swallowing may be a symptom of a gastrointestinal (GI) cancer, such as esophageal cancer. Tell your doctor about your symptoms. Your doctor will perform a physical and will likely order tests such as a chest X-ray or endoscopy.

Some people with COPD need to gain weight. One recommended method for people with COPD to gain weight is to substitute m...
12/05/2023

Some people with COPD need to gain weight. One recommended method for people with COPD to gain weight is to substitute milk for water during the day; this causes weight gain and supplies protein, calcium, and vitamin D for healthy bone maintenance.

Some people with COPD need to gain weight. One recommended method for people with COPD to gain weight is to substitute milk for water during the day; this causes weight gain and supplies protein, calcium, and vitamin D for healthy bone maintenance.

Cheeses are a good source of calcium. Add cheeses that are sold as "reduced fat content" or "made with skimmed milk" to ...
12/05/2023

Cheeses are a good source of calcium. Add cheeses that are sold as "reduced fat content" or "made with skimmed milk" to foods like rice, potatoes, or vegetables to keep calories at a moderate level, but still provide calcium for bone stability.

Energy levels are highest in the morning for people with COPD. For this reason, it is recommended that they eat their la...
12/05/2023

Energy levels are highest in the morning for people with COPD. For this reason, it is recommended that they eat their largest meal at breakfast. Bran cereal (oatmeal) and whole-wheat toast will help provide a good portion the recommended 25 to 30 grams of fiber per day.

Oatmeal is a classic choice to help lower cholesterol, thanks to its soluble fiber. But a packet of instant raisin and s...
12/05/2023

Oatmeal is a classic choice to help lower cholesterol, thanks to its soluble fiber. But a packet of instant raisin and spice oatmeal can be loaded with 15 grams (three teaspoons!) of sugar. Make oatmeal with real oats instead. Add a sprinkle of raisins and a dash of cinnamon for only about 9 grams of sugar. It takes longer but it can make a big difference for your weight and your heart.

Lasagna and other cheesy bakes often call for ricotta -- and your nana's recipe probably calls for the full-fat kind! Sw...
12/05/2023

Lasagna and other cheesy bakes often call for ricotta -- and your nana's recipe probably calls for the full-fat kind! Switch to low fat and you'll cut out 9 grams of saturated fat per serving. That's a big help when you're trying to stay under 16-grams per day for heart health. Ricotta or cottage cheese is OK, as long as it's reduced fat. Low-fat ground turkey breast is a heart-wise switch for fatty ground beef.

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